Forgetfulness and slower thinking need not be an inevitable part of ageing – there are habits and practices you can do to improve your brainpower at any age.
New, ultra-high-field magnetic resonance images of the brain now show that while our brain shrinks as we age, our brain cell density and the number of cells remain constant. Research increasingly suggests that environmental factors, such as stress, sex hormones (especially declining levels of estrogen and testosterone) and blood flow to the brain are possible culprits in age-related memory loss. And, we can help counter these by being active, physically and mentally, and keeping our body and brain well-nourished.
Grow your brain
Studies suggest that regular aerobic exercise can actually increase the parts of the brain that control memory, thinking and learning (the hippocampus, prefrontal cortex and medial temporal cortex), reports Harvard Health. Working out can also improve your mood and sleep, while also reducing stress and anxiety – problems that can contribute to cognitive impairment.
Include 30 minutes of any brisk activity you enjoy every day, from walking to vigorous gardening. "Swimming can be a particularly good choice if you have problems with your joints," says Klerksdorp biokineticist Isabeau van Heerden.
Feed your brain
B vitamins found in red meat, chicken, eggs, fish, dairy and dark green vegetables are especially important for brain health, as are omega 3 fatty acids. "Have red meat, but limit it to three times a week," says Cape Town dietitian Karen Protheroe. "And aim for two servings of fatty fish a week, fresh or tinned - including salmon, mackerel, sardines, pilchards - or a handful of walnuts or flax seeds a day." Avoid trans fats and refined carbs, and have plenty of vegetables, fruit, whole grains and legumes.
Protect your brain
Cut back on alcohol, and have no more than one drink a day – as researchers in the Journal of Neurology, Neurosurgery and Psychiatry report that heavy drinkers are more likely to develop frontal lobe shrinkage. "Moderate alcohol consumption does not seem to affect brain volume," they conclude. "Limiting yourself to 125ml of red wine is probably best," says Protheroe.
And, if you still smoke, stop! "A history of cigarette smoking was associated with decreased structural integrity of multiple brain regions, manifest as a greater rate of atrophy over two years in regions specifically affected by incipient Alzheimer’s Disease," notes a study in the journal Alzheimer’s & Dementia.
Exercise your brain
Getting regular mental workouts can help keep your focus and memory sharp. "Engagement in specific cognitive activities - involving games and puzzles - may promote healthy cognitive ageing and help delay Alzheimer’s Disease for some individuals," noted a study in the journal Brain Imaging Behaviour. So build puzzles, do crosswords or Soduko, play cards - solitaire, bridge, poker - whatever you enjoy.
What’s more, learning or teaching a new skill that activates your memory and reasoning over three months can improve cognitive function in older adults, notes a study in the journal Psychological Science.
Take up or teach something that interests you, from an instrument to a foreign language, a software programme or a cooking class. You can now do most of these online – a great way to stay active in lockdown.
IMAGE CREDIT: 123rf.com