You may already be aware that maintaining physical fitness promotes overall health, but you might be surprised to learn that mental exercise is just as vital to maintaining mental wellness.
The proverb "use it or lose it" holds true for both our mental and physical well-being. We are aware of the need of engaging in regular physical activity, particularly as we age and wish to lower our chance of contracting illnesses and other aging-related conditions. For example, the Mayo Clinic states that strength training can help increase bone density and muscle mass; MedlinePlus states that balance exercises can help prevent falls; and the National Institute on Aging (NIA) states that regular moderate-to-intense exercise can help maintain your range of motion and keep you limber.
Similar to this, physical and cognitive exercise can help your brain's cognitive reserve, which is its capacity to tolerate neurological damage brought on by aging and other circumstances without slowing down or experiencing memory loss. The NIA notes that leading a brain-healthy lifestyle and engaging in regular, focused brain exercises may help increase your brain's cognitive reserve, much as weight training adds lean muscle to your body and helps you retain muscle in your later years. However, more research is required to confirm the effects.
An Integrative Method for Maintaining Mental Health
What kinds of physical activities could be good for your brain then? According to research, maintaining healthy habits and engaging in mental and physical exercise are the best ways to maintain mental acuity.
The Journal of the American Medical Association published a study by its authors in July 2019 that tracked approximately 196,400 individuals aged 60 and above for eight years, during which time they were free of dementia or cognitive impairment. Data on the lifestyle behaviors of the participants, including their current smoking status, frequent physical activity, adherence to a healthy diet, and alcohol intake, were collected. Ultimately, independent of genetic susceptibility to Alzheimer's disease and related dementias, researchers discovered that a healthy lifestyle was linked to a decreased risk of dementia in individuals.
The most common type of dementia, Alzheimer's disease, is considerably less common in persons who engage in various healthy behaviors, according to a different study that was published in Neurology in July 2020. The study followed nearly 2,800 adults for approximately six years, monitoring five healthy lifestyle behaviors: not smoking, regular physical activity, low to moderate alcohol consumption, following a Mediterranean-style diet, and participating in cognitively enhancing activities. It found that individuals who followed at least four of the behaviors had a roughly 60% lower risk of developing Alzheimer's disease.
A balanced diet that is low in fat, low in cholesterol, and high in antioxidants is one way to promote brain health, according to Robert Bender, MD, section chief of the Geriatric and Memory Center at Broadlawns Medical Center in Des Moines, Iowa. Past research highlights that foods strong in antioxidants include nuts, fruits (particularly berries), vegetables, chocolate, and herbs and spices.
Regular exercise can support vascular health in addition to a healthy diet to help protect brain tissue. It is also important to avoid boredom and ruts. Dr. Bender states, "The brain likes to learn new things," and mentions that some studies think dementia is more likely to strike those who pay less attention to their surroundings. He continues, "The brain has a tendency to atrophy when it is passive." Consequently, over time, engaging in sedentary and largely passive activities like spending hours in front of a TV can be harmful to brain function.
The benefits of physical activity can also extend to the brain. The hippocampus, the area of the brain responsible for forming new memories and recalling details, showed increased activity during a single 10-minute session of low-intensity pedaling on a stationary bike, according to a small study published in September 2018 in the Proceedings of the National Academy of Sciences journal.
Additionally, a brief study that was published in the Journal of the International Neuropsychological Society in July 2019 discovered that brain activation was increased by a single moderate-intensity exercise session that was completed right before a cognitive test. On two different days, the researchers assessed the brain activity of twenty-six healthy adults, ages 55 to 85. On one day, participants were asked to identify both famous and nonfamous names after 30 minutes of rest; on another day, participants were asked to spin a stationary bike for 30 minutes before completing the same task. The end result was a marked increase in brain activity following exercise. Researchers concluded from this finding that exercise can alter brain function quickly, adding to the body of research showing physical activity supports the strengthening of brain function as well as recollection.
Ten Mind-Body Activities to Improve Cognitive and Memory
1) Check your memory.
Make a list of everything that comes to mind, including groceries and activities to accomplish, and commit it to memory. See how many of the objects you can remember an hour or so later. To get the most cerebral stimulation, make the list as difficult as you can. According to a tiny previous study, older persons were able to recall word lists more well when they wrote and organized lists.
2) Turn on the music.
Take up an instrument or sing in a choir. The aging brain benefits from learning new and complex skills. Although the research on this topic is limited, a previous review in The Gerontologist suggested that musical activities, such as playing an instrument, participating in a choir, or taking piano lessons, showed particular promise for healthy brain aging.
3) Perform mental math.
Solve problems without using a computer, pencil, or paper. A short study indicated that answering math problems improved participants' cognitive function, and it was published in Advances in Experimental Medicine and Biology in 2021. Walking concurrently with this workout might increase its difficulty and athletic appeal.
4) Enroll in a culinary program.
Pick up a new culinary skill. Taste, smell, touch, and sight are among the senses that are used in cooking, and each sense engages a distinct area of the brain. According to the Cleveland Clinic, you will also need to engage cognitive abilities like organizing, multitasking, problem-solving, making a grocery list, and meal planning.
5) Acquire proficiency in a foreign language.
The brain is stimulated by the hearing and listening that come with learning a new language. Additionally, a meta-analysis published in October 2020 in Psychonomic Bulletin & Review found that bilingualism was linked to a decreased risk of dementia.
6) Make word images.
Think about other words that start (or end) with the same two letters once you have visualized the spelling of a word in your mind.
7) Sketch a map using your memories.
Upon arriving home from a trip to a new location, attempt to create a map of the region. Every time you travel somewhere new, perform this practice again. An earlier study on London taxi drivers—who are expected to commit the intricate city layout to memory—found that those who were successful in doing so had improved cognitive function and long-lasting alterations in their brain morphology.
8) Put your taste buds to the test.
When dining, make an effort to recognize each component of your food, including the more delicate herbs and spices.
9) Develop your eye-hand coordination.
Take up a new pastime that will help you maintain your hand-eye coordination and fine motor abilities. This could involve racquet sports, tai chi, crocheting, painting, drawing, or playing video games, according to Harvard Health Publishing.
10) Take up a new sport.
Get moving and perform an athletic exercise. According to a review that was published in December 2019 in Frontiers in Psychology, improving your strength, balance, and aerobic capacity—your body's capacity to use oxygen as energy—can help shield your brain from age-related damage. While Harvard Health Publishing promotes swimming as an exercise that improves brain health, Morley explicitly advocates yoga, golf, or tennis.
"In the coming decade, I predict brain wellness to be right up there with heart health, now that there is proof that living a brain-healthy lifestyle works!" says Bender. "People will soon realize they can take steps to keep their brains healthy, just as they know they can prevent heart disease by taking certain actions."
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