10 Ways To Keep Your Mind Sharp
There are various strategies we can use to help maintain cognitive fitness. Here are several you might try.
1. Keep learning: Higher education levels are linked to improved mental health as people age. Experts believe that by encouraging a habit of mental activity, higher education may assist in maintaining memory. Mental exercise is thought to boost processes that support the maintenance of individual brain cells and promote communication between them. Many people work in psychologically stimulating jobs. Other strategies to maintain mental acuity include volunteering, mentoring, learning a new skill, and engaging in a hobby.
2. Use all your senses: Your brain will work harder to retain information if you use more senses when learning it. Adults were shown a sequence of emotionally neutral pictures in one study, each accompanied by a scent. They weren’t asked to recall what they had witnessed. They were then asked to identify which of a series of pictures they had previously seen, this time without any smells. For every photo that was coupled with an odour, they demonstrated outstanding recall, particularly for pictures that were connected to pleasant scents. Even though the smells were gone and the subjects hadn’t made an effort to recall them, brain imaging revealed that when people saw objects that had previously been associated with odours, the piriform cortex—the primary area of the brain responsible for processing odours—became active.
Therefore, when you explore the unknown, test your senses.
3. Believe in yourself: Age-related myths may be a factor in memory loss. Older and middle-aged students perform better on memory tests when they are exposed to positive messages about memory preservation into old age, and worse when they are exposed to negative preconceptions about aging and memory. Cognitive decline is more likely to occur in those who feel they have no control over their memory function—perhaps because they joke about “senior moments” too frequently. These people are also less inclined to try to preserve or enhance their memory abilities. Maintaining mental acuity is more likely if you think you can get better and put that idea into action.
4. Prioritize your brain use: You’ll be better able to focus on learning and remembering new and significant things if you don’t have to expend mental energy recalling where you put your keys or when your granddaughter’s birthday party was. Use calendars and planners, shopping lists, address books, calendars, and smartphone reminders to help you remember important details. Give your glasses, pocketbook, keys, and other frequently used objects a designated spot at home.
5. Repeat what you want to know: When you’ve just heard, read, or considered something, write it down or repeat it aloud to help you remember it. By doing this, you strengthen the connection or memory. Use it when you’re speaking to someone you just learned their name, for instance: “So, John, where did you meet Camille?”
6. Space it out: The best learning outcomes come from using repetition at the right time. Avoid doing the same thing over and over again in a short amount of time, as if you were studying for an exam. Rather, go over the fundamentals again at longer and longer intervals: once an hour, then every few hours, and finally daily. Scheduling study sessions is beneficial for memory enhancement and is especially helpful when attempting to learn complex material, like the specifics of a new task.
7. Get some sleep: One of the best things you can do for your brain is to get enough sleep. Researchers know that sleep is essential for the body and mind to function at their best, even if they are not sure what exactly happens in the mind when you sleep. Sleep improves learning and memory in addition to reviving the body’s cells and eliminating waste from the brain. A quick tip: Try to sleep for 7 to 8 hours every night. Unable to get that much sleep in a single day? Take a power snooze during the day.
8. Meditate: It takes time for the brain to heal and think. Studies show that “thinking about not thinking” has several positive effects on both mental and physical health. Furthermore, new evidence indicates that regular meditation may potentially improve memory.
Quick tip: Every day, set aside 10 to 15 minutes to concentrate solely on your breathing and calm your thoughts. The concentrated breathing will not only help your brain rejuvenate, but it will also increase blood flow to it.
9. Eat brain-boosting foods. Brain networks can be protected by eating a diet high in fruits, vegetables, and whole grains and low in sugar and saturated fat. Eating a variety of nutrient-dense meals, such as fruits, vegetables, nuts, fatty fish, and yes, even a glass of wine every day, has been shown in numerous studies to improve mental clarity, prevent mental deterioration, and create new brain cells.
Quick tip: Store a supply of trail mix in your glove box or wallet. For optimal performance, the brain needs steady sustenance, at least every three to five hours.
10. Exercise: Exercise has been shown to have positive effects on the brain, especially in the areas that are involved in memory and learning. Don’t worry, though. To experience the mind-boosting benefits of exercise, you don’t need to spend ninety minutes in the gym. You can increase blood flow to your brain by engaging in even a little exercise, such as running, cycling, or simply walking, for thirty minutes each day.
Quick Tip: According to a preliminary study, the benefits of physical activity are greater when paired with a mental challenge. Therefore, activities like practising martial arts, dancing, or yoga may be very helpful.
According to studies, you can lower your risk of dementia and avoid cognitive decline by adopting a few simple healthy habits:
maintaining an active lifestyle
1. Obtaining adequate rest
2. Refraining from smoking
3. Having positive social relationships
4. Restricting alcohol consumption to one drink each day
5. Following a Mediterranean diet