Use it or lose it.
We hear that phrase a lot when it comes to keeping our bodies healthy and strong. Use it or lose it is just as true for keeping our brains healthy as we age.
Learn Something New
People used to think that our brains stopped growing once we hit maturity. Science has discovered, though, that our brain changes throughout our entire lives.
Every time we learn something new, we activate or “fire” the neurons in our brain to communicate with one another. As neurons communicate, they create neural pathways that make sense of the learning experience and hold onto it. The neurons are now “wired” together. They are there when we revisit the experience, either to practice a skill or to build upon it.
The more you fire and wire your neurons, by challenging yourself to learn something new, the more networks you create and the stronger they become. That all translates into healthier brain function.
There are endless opportunities to learn something new that can both be enjoyable and help maintain cognitive health. Many of them can be found online or through phone apps.
- Learn an instrument Think it’s too late to learn a new instrument? Think again! You can learn to play an instrument at any age. The only things you need are some decent instruction and the time and discipline to practice. You can find free beginning piano lessons or guitar lessons all over the internet. If your become more advanced most free programs have a paid option to match your skill level.
- Learn to code You probably didn’t grow up with computers, but that doesn’t mean you can’t at least try to match wits with the younger generation. There are a ton of online sources for learning how to code for free.
- Take an online course Many top universities offer free courses Other good sources for academic courses include the Great Courses and Coursera.
- Use your hands You don’t have to go the academic route to keep your brain sharp. Skills such as woodworking, knitting, and mechanics use different parts of brain. Vary your learning experiences and you can keep all areas of your brain in fighting shape.
- Learn a new language Apps such as Babble make learning a new language fun and convenient. In bursts of ten or fifteen minutes, the apps give you daily practice that builds on previous lessons. Local libraries sometimes have access to free language-learning apps.
Keep Your Body Fit to Keep Your Brain Fit
We know exercise and staying active provide a ton of health benefits. Staying active helps you maintain a healthy weight, manage stress, and promote a sense of well-being. What you may not realize is that physical exercise is also good for your brain.
Studies have shown that exercise can have a protective effect on cognitive functioning. Physical exercise can impact the structure of your brain, increasing gray matter and preventing damage to it. Exercise increases bloodflow to the brain which helps prevent age-related cognitive decline and reduces the risk of dementia.
If you’ve been sedentary for a period of time, it’s important to speak with your doctor before increasing your level of activity. Reaping the benefits of physical exercise doesn’t have to mean trips to the gym, or hours on a stationary bike. Do something you enjoy. Take a walk in your neighborhood. Take a bike ride, play tennis, toss a ball around. Check with your local senior center to find out about local fitness classes and online classes for seniors.
Stay Connected Socially
Late adulthood can be a lonely time. We no longer have the structured interactions that happen at our jobs. If we have children, they are busy working and raising their own children. It all adds up to a lot of time alone.
Being alone can be enjoyable, but being alone too much of the time can lead to loneliness. In fact, an AARP Foundation survey found that one in three older Americans reported being lonely. Loneliness is a risk factor for many mental and physical heath conditions, so it’s a good idea to put your relationships front and center.
Staying connected with others can keep cognitive functions sharp and possibly reduce the risk of dementia. Here are some ideas for staying connected:
- Schedule a weekly phone call or video chat with important people in your life.
- Volunteer for something you care about. You can help out at park clean-ups, teach English as a second language, or mentor a young person.
- Take advantage of social media to correspond with others with similar interests.
Eat Right and Get Enough Sleep
What happens in one part of your body effects your whole body. If you want to maintain a strong healthy brain, you need to take care of the basics. With regards to nutrition, follow the 80/20 rule—aim to make 80% of what you eat nutritious food that will fuel your whole body. Save room for dessert and enjoy the indulgences up to 20% of your diet.
When we sleep, our brain consolidates knowledge from the day and flushes out toxins. Lack of sleep robs our brain of the opportunity to build neural pathways and to create memories. Sleep is essential to concentration, and learning. Be sure to catch enough zzz’s to keep your brain, happy, healthy, and strong.
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