Maintaining brain health is crucial for a long-lasting quality of life, especially as we age. Dementia, an umbrella term for afflictions like memory loss, cognitive decline, and Alzheimer’s disease, can be one of the most physically, emotionally, and financially taxing conditions for older people. However, medical researchers have concluded that approximately one out of every three cases of dementia can be prevented. Incorporating lifestyle changes into your daily routine could improve your brain health, lengthen your mental health span, and boost your quality of life, especially during retirement.
Improving brain health involves a combination of physical exercise, mental stimulation, and dietary adjustments. By focusing on these areas, individuals can significantly enhance their cognitive function and overall well-being.
1. Get your heart pumping.
According to research published by Johns Hopkins, diseased blood vessels, high blood pressure, and other heart-related problems can cause internal bleeding and affect blood flow to the brain. Over time, these small injuries can affect cognitive functions, including our motor skills, and may even contribute to the development of more serious dementias, such as Alzheimer’s.
Regular physical activity not only supports cardiovascular health but also plays a vital role in maintaining brain health by ensuring optimal blood flow to the brain. And while many folks focus more on cardio as they age, strength training with appropriate weights can also build muscle memory, flexibility, coordination, and endurance that will help you keep moving later in life. What is good for the heart is good for the brain!
2. Relax more.
Reducing stress is another key to both a healthy heart and a sharp mind. Some research has concluded that high levels of cortisol, a hormone that the body releases during stressful situations, can impact the nervous system and contribute to the development of dementia. Stress can also contribute to feelings of anxiety and depression that affect our mood and our ability to make the best decisions for ourselves and others.
If your daily run or bike ride isn’t blowing off steam the way it used to, try yoga or tai chi to add some mindfulness to your exercise time. Meditation, prayer, or keeping a gratitude journal can also put your worries in perspective and promote more positive thinking.
Improving your sleep schedule can also help to turn down the stress, especially if you’re susceptible to “doom scrolling” on social media or cable news before bed. Unplug for an hour before you turn in and avoid late-night snacking and drinking caffeine. A warm bath or reading might help you power down as well. And try to be in bed at the same time every night, even on weekends, so that you’re consistently rested and ready to hit the ground running every morning.
3. Add a DASH to your meals.
According to the Alzheimer’s Association, research has shown that the Dietary Approach to Stop Hypertension (DASH) diet can slow down cognitive decline as people age. Much like the Mediterranean diet, DASH fills your plate with fresh fruit and vegetables, whole grains, and fish. Cutting back on red meat, sugars, and high-fat dairy can help lower your blood pressure and its negative effects on both your heart and your brain. Staying hydrated can also improve your focus and recall and help you add a few extra minutes to your workout goals. A diet rich in nutrients is essential for supporting brain health, as it helps maintain cognitive function and reduces the risk of cognitive decline.
4. Train your brain.
Recent studies have concluded that regularly playing games and solving puzzles can improve our cognitive functions and even increase the volume of gray matter in our brains. You can also strengthen these neural connections by reading, taking classes, or having engaging conversations. Learning a new language, instrument, or skill might also widen your social circle and fill in some blocks in your new retirement schedule. Try pairing learning with another one of your health goals, such as working with a coach to improve your backhand or cooking your way through a healthy cookbook.
These are a few ideas to improve your quality of health. By implementing these lifestyle changes, you can take proactive steps towards improving your brain health and securing a healthier future. Your health is the key to a robust retirement!
