It is no surprise that the brain, like any other machine, requires routine maintenance to ensure optimal performance over the years. However, this can be challenging when there is often conflicting and confusing evidence regarding brain health. In an attempt to deliver the most accurate and up-to-date research, BBC Future has put together a list of promising ways to maintain mental sharpness.
An initial principle put forth is similar to the “use it or lose it” adage, wherein our reliance on mental crutches, such as GPS and digital reminders, may in fact be accelerating cognitive decline. Although such aids are irrefutably helpful, it is advantageous to test yourself without them and exercise memory whenever possible.
The popularity and surge of brain training programs and apps is undeniable. However these programs only exercise the brain in a general and limited way. Alternatively, picking up a musical instrument or learning a new language is significantly better for brain health because both rely on a wide set of mental processes, therefore strengthening your memory, attention, motor control, and sensory perception. Recent studies revealed “musicians were around 60% less likely to develop dementia” and being bilingual significantly delays the onset of Alzheimer’s.
A poor diet of fatty foods and sugar can also be harmful to brain health. Our brains source of food is oxygen and the blood that carries it to the brain. So if arteries become clogged from high cholesterol foods, the brains source of nourishment becomes restricted. Furthermore, neurons in the brain are sensitive to insulin so a diet of high sugar and caloric foods actually cause damaging plaque to build up in the brain. The upside is nutrients like Omega-3, Vitamin D and B12 seem to delay age-related brain damage.
Lastly, physical exercise is key to optimal brain health and growth. It not only increases blood flow to the brain but it maintains the growing health of neural connections. The mental benefits of physical of activity are extensive—studies reveal that “children who walk to school get better grades” and that taking a lunch break stroll can enhance memory and concentration.
All of these suggestions are worthwhile ways to keep your mind sharp over the years, and individuals who incorporate a little of each seem to show the best results. If nothing else, it’s advised to stay socially active because those who do are “70% less likely to experience cognitive decline over a 12-year period”.