1. Keep your mind active
Participating in intellectually stimulating activities has been found to reduce the risk of developing Alzheimer’s and prevent cognitive decline. Intellectually engaging activities may help protect the brain by establishing “cognitive reserve.” Such activities help the brain become more adaptable, making it easier to compensate for age-related changes in the brain.
One study looked at the mental impact of active mental engagement (e.g., reading, writing, crossword puzzles, playing board or card games, engaging in group discussions, and playing music) among people in their 70s and 80s. Those who more regularly engaged in these activities were half as likely to develop mild cognitive impairment. Research clearly shows that cognitive activity strengthens the functioning and plasticity of the neural circuits of the brain.
Here are some activities you can do to keep your mind active:
• Teach a class.
• Read nonfiction.
• Play games (board games, word searches, crossword puzzles, jigsaw puzzles, sudoku, etc.).
• Learn a new skill, hobby, or language.
• Play an instrument.
• Write (creative writing, articles, book reviews, etc.).
• Build a larger vocabulary.
• Memorize poetry or Scripture.
• Tackle an intellectually challenging job.
• Volunteer to help others.
2. Decrease or eliminate TV
Watching TV is a leisure-time activity with minimal brain input necessary. While it’s tempting to kick your feet back after a long day at the office, this activity comes with considerable risk. In fact, there is a 1.3% increased risk of Alzheimer’s disease for every hour spent watching television daily! Plus, watching TV reduces your ability to participate in intellectually stimulating activities.
3. Prioritize aerobic exercise
Regular exercise, especially aerobic exercise, supports the integrity of brain structure and preserves brain mass. Unfortunately, many people begin reducing exercise with age. It is not too late to begin some form of regular physical activity to reap the protective benefits.
Aerobic exercise protects the brain and promotes neuroplasticity by reducing vascular disease risk, improving blood flow to the brain, increasing oxygenation, stimulating brain-derived neurotrophic factor (BDNF), and decreasing oxidative stress and inflammatory responses.
4. Reduce stress
The relationship between stress and increased risk of cognitive impairment and dementia, especially Alzheimer’s disease, is well-documented in recent medical literature. While major stressful events in adulthood may be unavoidable, we can control our coping skills.
According to research, some practical ways to manage stress include engaging in physical activity, getting massages, having a pet, eliminating caffeine and alcohol, and spending time with friends and family. Keeping a gratitude journal and spending time in prayer are also helpful. In addition, it’s important to keep a realistic schedule, set boundaries, and learn to say no when necessary.
4. Eat a diet abundant in brain-enhancing nutrients.
Your brain thrives on certain nutrients, including the following:
Omega-3
These fatty acids have been found to protect against cognitive decline. In fact, researchers believe that increasing omega-3 consumption could reduce the burden of age-related cognitive decline in the United States. It is safe and advisable to eat foods rich in omega-3, such as ground hempseed, flaxseed, and chia seed.
Antioxidants
These special compounds help fight free radical damage in the brain and may enhance cognitive function while reducing risk of neurodegenerative diseases. Antioxidant-rich foods include berries, citrus, greens, and garlic. Vitamins E, C, and A and N-acetyl-cysteine (NAC) can be taken supplementarily.
Cami Martin Gotshall, MPH, is the health education director for Nedley Health. This article is reprinted with permission from NedleyHealth.com.
