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For most people, cognitive function declines naturally with age. According to the CDC, most people experience a small—yet noticeable—decline in their ability to keep memories. However, they say it’s not normal when you start forgetting that you already turned the oven off or already took your daily medications.
While you can’t fight every aspect of nature and genetics, you shouldn’t resign to a life with less brain power. In fact, there are many ways you can keep your mind sharp and active while you age.
Get moving
When you’re keeping your body active, it’s much more likely that your mind will follow suit – and there’s science to prove it. A 2019 study published in Neurology showed marked mental functioning improvements in adults who regularly participated in cardio exercise.
The study concludes, “The effect of aerobic exercise on executive function was more pronounced as age increased, suggesting that it may mitigate age-related declines. Increased cortical thickness suggests that aerobic exercise contributes to brain health in individuals as young as age 20.”
No matter your age, getting started right now on heart-healthy exercise can only benefit you in the future.
Eat mindfully
Just like nearly every other aspect of health, your diet greatly affects your brain wellness. According to the Alzheimer’s Association, there are several diets that can be beneficial in warding off mental decline.
The MIND diet, short for Mediterranean-Dash Intervention for Neurodegenerative Delay, helps reduce high blood pressure, which is known to fuel cognitive decline. If you’re following this diet, you’ll likely be eating lots of fruits, vegetables, whole grains, fish, chicken, and olive oil. Past studies show that this diet can significantly reduce the risk of developing Alzheimer’s, according to the Alzheimer’s Association.
Quit smoking
If you smoke, you may think the habit actually helps your brain function better. But it’s not true. The Alzheimer's Association states that smoking can worsen your brain health.
Take up a hobby
It may seem far-fetched that a love for gardening or collecting classic cars could keep your cognitive function sharp as you age. But research shows that learning something new, whether it’s knitting or yoga or golf, can help your brain stay active.
According to a 2017 study, learning new tricks and trades can enhance cognitive health. That’s no surprise when you think about your favorite hobbies, which likely require both your brain and body to be active. Additionally, hobbies are often social, and connecting with others around you is also beneficial for your health.
Be social
Social connections aren’t just beneficial to your health – they’re crucial when it comes to keeping your brain sharp and active. According to AARP, people who are socially engaged have a lower risk of mental decline and dementia than those who are not.
If you have a supportive circle of family and friends, be sure you’re doing your best to nurture those relationships. If you feel lonely or isolated, find ways to build your social circle – like meeting your neighbors, joining a book club or taking up a new hobby.
Read, write and discuss
If you’ve got a long list of books you’ve been meaning to read but never made the time for, there’s good reason to carve out time for it. Reading and writing regularly can help you keep your mind active and sharp regardless of your age.
Whether you’re reading the newspaper, writing in a journal or posting your political thoughts online, you’re giving your brain a beneficial workout. According to a study performed by the National Institute on Aging, lifelong learning and intellectual engagement are important for staying mentally sharp.
While you can’t turn the clock back, you can certainly help keep your brain healthy and active. After all, you’ve earned the knowledge and memories you gained over the years – and you can help protect them, too. For more information, visit the Utah Department of Health.
If you are in the aging population, make sure you are taking care of yourself. The Age Well Campaign encourages you to talk to your doctor about any problems with thinking, memory or behaviors. Visit agewell.health.utah.gov to learn more.
