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“The memory is no longer the same,” the elderly notice with a sigh, once again forgetting about something important. Indeed, over the years it is more and more difficult to keep large amounts of information in mind. But to keep a sharp mind, despite age, is quite real. The author of The Brain Beyond Age, Julia van Tyne, provides recommendations for strengthening cognitive functions.
You may have experienced similar situations before. You came into the room and could not remember why you came. You’ve lost your car keys over and over again. You tried to remember the name of the acquaintance who stood in front of you, but there was a void in your head. At such moments, many people think: “Not this! Am I getting Alzheimer’s disease? Am I losing my intelligence?
If you are worried about this, you are not alone. A recent study conducted by the Alzheimer’s Association showed that 60% of people around the world mistakenly believe that Alzheimer’s disease is an integral part of aging. It is in second place among the diseases that people are most afraid of. Only cancer is ahead of her.
But you need to distinguish the usual age-related memory impairment from dementia or Alzheimer’s disease. If you can’t remember details of an event or conversation from a year ago, that’s fine. If you do not remember what happened last week, this is cause for concern.
Scientists identify three factors that put people at risk:
- advanced age: a third of people over 85 experience some form of cognitive impairment;
- family history of Alzheimer’s disease;
- one of several very rare genes.
But even if you are in the risk category, this does not mean that you will definitely get sick. We now have a wealth of information on how to prevent mental loss. Here are some recommendations based on the latest research.
1. Challenge yourself
Set challenging goals for yourself. Get out of your comfort zone and try new things, even if you feel awkward at first. This is what makes the brain grow.
2. Don’t rush into retirement
The prospect of early retirement may look attractive, but it’s hell for the brain. The researchers followed UK civil servants 14 years before retirement and 14 years after. Scientists have found that after retirement, the ability to remember words has deteriorated significantly.
3. Learn something new every day
Start learning a foreign language, sign up for vocal lessons or take up painting. “This will help to actively engage and develop cognitive abilities. Scientists conducted a study with the participation of London taxi drivers, who had to learn a map of London, consisting of 25 streets, and pass an exam on it. Brain scans showed that drivers who successfully passed the test achieved physical changes in their brains and significantly improved cognitive function.
The brain trains when you interact with other people. In one study, researchers compared older people with more and less social contact. Six times after the start of the study, the memory of people in the second category deteriorated twice as much compared to those who had a lot of social connections. So expand your social circle.
5. Train your balance
Studies have shown that people who cannot stand on one leg for more than 20 seconds are more likely to have damage to small blood vessels in the brain, such as micro strokes. So do balance exercises or sign up for Chinese tai chi gymnastics.
6. Move more
A study of women aged 38 to 60 found that exercise delayed the onset of Alzheimer’s by an average of 9,5 years. Even light physical activity, such as daily walking, is effective in delaying the onset of illness if it is inevitable.
Source: greatergood.berkeley.edu