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Can your brain stay young while your body ages?
Is your mind being challenged enough to avoid degeneration?
Engaging in mentally challenging activities as you age can help you maintain your brain health and potentially reduce the risk of memory loss and dementia.
While research is still ongoing, various studies show promise of the benefits of cognitive stimulation. Dementia affects not only individuals but also caregivers and the entire healthcare system globally.
Keeping your mind active is crucial for preventing cognitive decline. There are several activities that you can engage in that have significant cognitive health advantages, particularly in relation to the onset of dementia. These activities promote neural connectivity, resilience against brain disorders and even help in the creation of new neural pathways. However, dementia’s complexity involves genetics, age and overall health which means that preventing the onset of dementia isn’t guaranteed, certain activities and lifestyle changes can help lower the risk. Nevertheless, engaging in activities that promote brain health is always a good idea!
Here are some activities that can protect you from the risk of developing dementia —
 Physical Exercise —
Regular physical activity can improve your cognitive function and reduce your risk of developing dementia. 150 minutes per week of exercise not only helps your brain health but also helps your overall health. Physical activity pumps blood to the brain, which nourishes the cells with nutrients and oxygen. Here are some tips for being physically active-
- Aim for a combination of aerobic exercises like walking, jogging or swimming along with strength training.
- Start small and set reasonable goals.
- Think of exercising as an “activity” and not “exercise.” Choose exercises that you enjoy.
- Experts recommend walking as one of the safest and most effective forms of exercise.
- You can always exercise in a group. Social interaction and exercising is a dynamic duo.
Healthy Diet —
A well balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can do wonders in lowering the risk of developing dementia. Embracing a balanced diet or opting for prefixed diets like the Mediterranean and DASH diets can significantly lower dementia risk and improve your overall health. Here are some tips for eating healthy —
- Consider reducing processed foods, meat and sweets.
- The Mediterranean, DASH and MIND diets are cognitive and dementia friendly diets.
- Enjoy a variety of foods in many different colours: Blue and purple foods are packed with antioxidants. Green foods are good for your brain, bones, teeth and vision. Add orange, yellow, red, white and brown foods to your diet as well for multiple benefits.
- Adding herbs, spices, nuts and seeds is a flavourful and healthy addition to your meals.
- Be mindful of your eating habits. Learn to control your portions, eat on time, snack healthy and drink enough water.
- Planning your meals in advance allows you to avoid making unhealthy eating decisions. Stay Hydrated! Dehydration can negatively affect your cognitive function.
Mental Stimulation —
Keeping your brain active and engaged through activities like reading, doing puzzles or crosswords, playing chess and learning new skills or languages can help keep up your cognitive health.
- Using a computer: computer skills allow you to engage with multiple regions of your brain to coordinate with your motor skills. Adopting new technologies can be cognitively challenging and engaging.
- Literacy activities: Literacy activities like learning a new language, writing or any activity that requires you to process and store new information slows down brain ageing.
- Cognitive Training: Engaging in activities that challenge your cognitive abilities like learning a musical instrument or taking up a new hobby is a great way to keep your brain exercised and stimulated.
Social Engagement —
Maintain your brain health by staying socially active. Social activities like being part of clubs or pending time with friends and family keeps your mind alert and young. Regular social interaction reduces the risk of developing dementia, alleviates stress, improves your mood and even strengthens your relationships. Staying social also allows you to address factors like depression and social isolation which is often linked to dementia. Here are some tips for being socially active-
- Make the most of your day to socialise. A simple chat with your taxi driver or shop keeper can be a mood elevator.
- Practise a random act of kindness like smiling at strangers. This will not only brighten someone else’s day, but yours as well!
- Find time to volunteer, join a club for a group hobby, go for walks with your buddies, talk to your near and dear ones on the phone. These simple activities can build your self-esteem, confidence and cognition.
- Expanding your network of social support positively impacts your brain health.
- Keep up your old and new friendships by talking on the phone, chatting online, emailing, social media or even going old school and writing a letter.
Lifestyle changes —
- Adequate Sleep: Prioritise getting sufficient and high-quality sleep for memory consolidation and brain function.
- Stress Management: Manage chronic stress through techniques like meditation, deep breathing, yoga, or tai chi.
- Avoid Smoking and Excessive Alcohol: Avoid smoking and excessive alcohol consumption to reduce dementia risk.
- Maintain a Routine: Maintain a structured daily routine to support cognitive function and overall well-being.
Overall Health —
- Heart health: Prioritise your cardiovascular health by managing your blood pressure, cholesterol and blood sugar levels.
- Being physically fit: Engage in moderate aerobic exercise to improve oxygen flow to brain cells.
- Manage chronic conditions: Effectively manage chronic conditions like diabetes, hypertension, and obesity.
- Regular medical check-ups: Schedule regular medical check-ups to monitor overall health, address issues early, and receive guidance on diet, hearing, and physical activity.
Ways to challenge your brain everyday —
- Dedicate 20-30 minutes a day to brain-stimulating activities like games, puzzles, reading, art or even learning something new.
- Embrace a holistic lifestyle with cognitive and physical activity, a high-quality diet and social engagement.
- Challenge your brain by pursuing lifelong learning, playing brain-challenging games, maintaining a stimulating routine, using reminders and engaging in various activities.
- Cross-train your brain by tackling new skills and challenges.
Conclusion —
Although there’s no foolproof method to prevent dementia, engaging in brain-stimulating activities can enhance your brain health and potentially build a cognitive reserve. Consulting healthcare professionals for a personalised guide can be helpful. While brain exercises can strengthen your brain cell connections and might delay the onset of dementia symptoms they aren’t guaranteed preventives for dementia.
