Prevent those senior moments from plaguing your senior years. Here’s what you can do to keep your mental skills sharp as you age.
How do you keep your brain young?
A rich new area of science is analyzing which healthy habits best keep your mind and memory healthy in the 40s and beyond. Kenneth S. Kosik, MD, co-director of the Neuroscience Research Institute at the University of California, Santa Barbara, has studied which habits most powerfully boost our cognitive function. Here he shares the most up-to-date research from innovative labs plus the best brain-boosting tips from his book Outsmarting Alzheimer’s. These are daily habits of people with impressive memory.
Play games with your frontal lobe
Whether you’re deliberating a chess move or bluffing at cards, you’re also giving the frontal lobe, the area of your brain that handles executive function, a workout. “The frontal lobe is particularly vulnerable to degeneration and the effects of aging,” says Dr. Kosik. According to a 2014 University of Wisconsin study, older adults who routinely worked on puzzles and played board games had higher brain volume in the area responsible for cognitive functions, including memory, than those who didn’t play games. These weird brain exercises can help you get smarter.
Stay young with saa, taa, naa, and maa
Dharma Singh Khalsa, MD, president and medical director of the Alzheimer’s Research and Prevention Foundation, has spent many years studying the meditative tradition called Kirtan Kriya and has found that daily 12-minute sessions of the practice can improve blood flow to the brain and possibly even increase levels of telomerase, an enzyme that slows cell aging. The practice is simple: While breathing deeply, chant the Sanskrit words saa, taa, naa, maa (which mean “my divine self”) while moving your thumb to touch your index, middle, ring, and pinkie fingers with each new sound. Like any meditation, it may help to lift anxiety and fatigue. Here are other compelling health benefits of meditation.
Protect your mind from your heart
Scientists surveyed volunteers on seven familiar heart-health factors and tested their cognitive performance at two points over eight years. The results found that the more heart-healthy habits people had, the less cognitive decline they exhibited. A stronger cardiovascular system means a stronger pipeline of nutrients to the brain, says lead author Hannah Gardener, ScD, an epidemiologist in the Department of Neurology at the University of Miami. The seven heart-health ideals to strive for may be familiar (if they seem overwhelming, Gardener points out that “each one helps”): Not smoking; healthy body mass index (under 25); physically active (for at least 150 minutes a week); healthy total cholesterol (under 200 mg/dL); healthy blood pressure (under 120/80 mmHg); healthy blood sugar (under 100 mg/dL); and balanced diet (rich in fruits, veggies, and whole grains; low in sodium and sweets).