Tips to boost your brainpower
March 23rd 2011 19:10
While advancements in medical research during the last century have helped raise life expectancy significantly, there has also been a sharp increase in cases of cognitive decline and dementia, largely in the form of Alzheimer's. With age, it is normal to witness some kind of brain decline as it becomes increasingly difficult for different regions of the brain to communicate with each other. The brain has different regions for memory, perceiving and processing sensory inputs, executive functioning and even internal reflection or musing that communicate with each other like a conference call.
As people get older, the bundles of nerve pathways which transmit signals from region to region degrade. This reduced coordination of brain activity is associated with poor performance in several cognitive domains. Some changes in the ability to think are considered a normal part of the ageing process.
A number of research studies have identified common, potentially modifiable risk factors for cognitive decline. These risk factors include: lack of mental activity; substance use and abuse, including smoking, illicit drugs, alcohol and multiple medications; lack of physical exercise, malnutrition and stress; certain medical conditions including high blood pressure, diabetes, high cholesterol, atherosclerosis (hardening of the arteries), depression, impairment in vision and hearing, trauma, sleep disorders and lack of involvement in social activities.
Practise some of these to keep your brain active and sharp.
1. Stay socially active. Having friends and participating in social activities stimulate the mind, challenging people to communicate. Working at a paid or volunteer job provides an opportunity for social interactions and developing a sense of personal mastery, both of which are important in maintaining the vitality of the brain.
2. Keep learning. Frequent participation in mentally stimulating activities such as reading, playing games such as cards, chess, sudoku or crosswords or going to museums is associated with a reduced risk of Alzheimer's.
3. Engage in activities. Studies show improved cognitive functioning in older adults who exercise, possibly by improving mood and reducing stress that contribute to cognitive decline.
4. Eat a nutritious, low-fat diet. Malnutrition and vitamin deficiencies-particularly deficiencies of Vitamin B12-can lead to cognitive disorders (including dementia) in older people. Anti-oxidants, such as vitamin E, C and Omega-3 fatty acids may protect against cognitive decline and dementia.
5. Practise stress management. Yoga, stress management training or counselling may be beneficial in promoting cognitive vitality in older persons.
6. Get sound sleep every day. Sleep disruption is common in older people and may adversely affect memory and learning. In addition, they may experience further worsening due to the use of sedatives and hypnotics, which are often prescribed as treatment for insomnia. Seek strategies to promote sleep hygiene. Avoid daytime naps.
7. Seek help for other underlying medical conditions. It is important to reduce vascular risk factors by maintaining healthy blood pressure and cholesterol levels; as well as reduce blood glucose and limit weight gain. Keep your heart healthy; as the saying goes "What's good for the heart is good for the brain!"
8. Talk to your doctor. If you're concerned about memory loss or other cognitive impairments, do not try to diagnose or treat yourself. Your doctor can provide assessment, counsel and if necessary, treatment.
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