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How can you strengthen your brain health when you’re 50 and older? The pages of various publications are filled with headlines about the impact of the coronavirus pandemic on the cognitive functions of older adults. Researchers from the University of Exeter and King’s College London have found that the brain health of the elderly has significantly deteriorated during the pandemic. They ponder whether humanity might soon face a ticking time bomb as the number of dementia cases skyrockets.
According to scientists, the primary culprits are pandemic-related factors such as reduced physical activity, excessive alcohol consumption, loneliness, and depression.
So, how can you maintain the health of an aging brain in such circumstances? First and foremost, it’s essential to heed the advice of experts.
Keep Learning
It’s never too late to learn something new. “Research shows that lifelong learning is crucial for our health and well-being,” says Dr. Anthony Thompson, head of the postgraduate psychology program at Arden University in the UK.
Acquiring new skills and knowledge can stimulate the growth of new neural connections and enhance the overall plasticity of the brain. This, in turn, positively affects cognitive functions, including improved memory, attention span, and problem-solving abilities.
Mastering a new profession, learning a language, volunteering, picking up a new hobby, or playing a musical instrument—these activities can help keep your brain sharp.
Stay Active
“Engage in moderate-intensity aerobic exercise for at least 150 minutes a week,” insists Dr. Adam Morton, a consultant psychiatrist for the elderly at the British clinic Pall Mall Medical.
However, he doesn’t recommend that everyone take up marathon running. Dr. Morton believes that most people can gradually and gently increase their activity levels. He notes that the link between cognitive health and physical activity in older adults is scientifically proven.
Get Enough Sleep
Another key to mental health, according to Adam Morton, is quality nighttime sleep. It’s essential for strengthening cognitive functions, particularly memory. For anyone over 50, a requirement of seven to nine hours of uninterrupted sleep per night is crucial.
Dr. Morton advises that you should wake up in the morning feeling rested. If that’s not the case, depression or other issues may be to blame. It’s important to discuss these with your doctor.
Be Mindful of Your Diet and Alcohol Consumption
The food and drinks we consume are also linked to cognitive functions. A diet rich in fruits, vegetables, whole grains, and lean proteins can support brain health, experts say. Don’t forget about omega-3 fatty acids found in fish and nuts. Additionally, it’s essential to drink enough water throughout the day.
Smoking and alcohol consumption should be reduced, and ideally, one should part ways with these habits for good.
Relax
Chronic stress, according to Adam Morton, is a destroyer of cognitive functions. Practices such as meditation, deep breathing, and yoga can help reduce stress, as reported by the Daily Mail. The simplest way to relax is by taking walks outdoors.
Don’t Isolate Yourself from Society
There is a strong connection between loneliness and social isolation, as well as the deterioration of physical and mental health, including cognitive functions.
Maintaining social connections and mental activity through community service can have a revitalizing effect on brain health. According to Dr. Morton, preventing social isolation can also help stave off dementia.
If you lack family and friends, seek out meaningful interactions with like-minded individuals in community groups and at cultural events.
