10 Ways to Slow Down Mental Decline
Mental decline is a normal process that comes along with aging. Contrary to what many people believe, bouts of forgetfulness and other memory problems start to happen as early as expected – at the age of 45, a British study found.
While it is true that we can’t turn back the time and make our brain young again, there are different strategies that can slow down the rate of mental decline.
1. Engage in physical activities such as weight training and moderate exercises
Human brain shrinks with age, literally. However, exercising appears to restore it. In a study involving 120 adults without dementia, researchers found that moderate walking for at least 30-45 minutes a week in a year causes the anterior hippocampus (a part of the brain that aids in spatial and non-spatial functions) to increase in size by 2%.
Another study by the University of British Columbia found that weight lifting or resistance training twice every week may reduce the rate of mental decline in older women suffering from mild mental impairment.
2. Stay fit
People who are obese are at risk of heart diseases such as heart attack and stroke. For every pound of fat accumulated by the body, approximately one mile of capillary tubing is added, says William Klemm, Professor of Neuroscience at Texas A&M University who spent years researching on brain and memory. Fats in the blood vessels disrupt the flow of blood, which greatly affects the brain. Fats do not only put a strain on the heart, but also stimulates the production of cytokines, inflammatory cells that damage the brain.
3. Manage stress properly
It is normal to experience stress especially during middle age. However, chronic stress also generates hormones that destroy the neurons (messengers of the brain) and speeds up brain shrinkage. So don’t put a stress a lot on your brain. Relax, unwind, laugh and take it easy.
4. Be more organised
We can be forgetful at times, even if we have healthy brains. Being organised is the key. Make sure your belongings are kept in the right place. If you think it helps to write down notes, do it.
5. Challenge your mind
Never stop learning. Try out new things, travel and meet other people. Become physically and mentally active. Read a new book, solve a hard puzzle game, and invest on tools that will upgrade your memory and skills. There is a growing body of research suggesting that constant learning reduces the risk of Alzheimer’s disease.
6. Be positive
If you keep worrying about your mental health, you are wasting a lot of energy doing it which spoils all your efforts to maintain an active, sharp cognition. Optimism doesn’t just improve your sense of wellbeing but also improves your mental and physical health. You have enough of troubles and worries. Don’t overwhelm yourself.
7. Get enough sleep
Studies show that the brain processes memory better when asleep. So make sure you get 7 to eight hours of sleep every night. Napping is helpful too. It makes you feel alert, more active and revitalised for the rest of the day.
8. Eat plenty of fruits and vegetables
Your diet plays a big, big role in keeping your brain healthy. There are foods that are known to aid in better mental health such as blueberries, salmon and other fish, nuts, flaxseeds, avocadoes, broccoli, eggs, dark chocolates, etc. They are filled with essential vitamins and minerals, as well as antioxidants that repair damaged brain cells and form new ones. Stock plenty of fruits and vegetables in your pantry so you will have always something healthy to eat.
9. Be mindful
If you live a life that’s full of distractions, chances are you will develop problems remembering and concentrating. Study and observe mindfulness. There are therapies that let you become more aware of yourself and everything around you such as yoga and meditation.
10. Exercise your memory
Use it or lose it. Make an effort to memorise information such as phone numbers, songs, poems, sayings, etc. There are many forms of mental exercises which you can use to sharpen your brain and improve your memory.
Sources of this article:
Walking, Resistance Training Slow Mental Decline
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