How to boost your brain as you age
As age increases along with factors such as smoking, the disease can lead to brain deterioration and increase the risk of developing brain-related diseases such as dementia, Alzheimer's. This article will provide more information on how to strengthen your brain as you age.
1. Brain training helps strengthen the brain
The brain is the life command organ, participating in all activities for the body. Therefore, the brain needs the best care to be able to function in a healthy way.
Brain exercise can be effective and help improve memory, concentration and brain power in the elderly. That said, people of all ages can benefit from incorporating some simple brain exercises into daily life, work and study to increase brain efficiency. .
2. Vascular risk increases brain health risk To accurately quantify brain matter loss in the presence of vascular risk factors, researchers can use brain scans. Those with the highest vascular risk had about 18 milliliters (ml), less gray matter volume than those without the risk factors.
Gray matter - the part of brain tissue on the surface of the brain that contains most of the nerve cells that help send messages through your brain to your body. When gray matter is depleted, the brain's response and processing slows down. In addition, these brain scans showed that people at risk for blood vessels had one-and-a-half times more damage to the brain's white matter than those without the risk.
White matter lies deeper than gray matter and will naturally decline with age, but previous research has shown that loss of white matter is associated with slower thought processing and reduced executive function. Vascular risk factors can increase the rate of brain loss.
Also according to the study, brain damage does not even occur on the whole brain, specific areas in the brain are more likely to be affected by atrophy and these affected areas have a significant impact on cognitive health.
3. Ways to strengthen the brain for the elderly
Research has shown that there are many ways to increase mental acuity and keep your brain healthy, no matter your age. Doing some brain-related exercises is a way to strengthen your brain, increase your ability to focus on work, and help you solve daily tasks quickly, while keeping your brain sharp. when you get old.
3.1. Brain Booster Jigsaw Puzzles Whether you're putting together thousands and millions of pieces, this is a great way to boost your brain. Studies have shown that performing jigsaw puzzles increases cognitive abilities and is also seen as a protective factor for the aging process of the body, which includes visual-spatial perception. sense. In other words, when doing jigsaw puzzles together, you have to look at the different pieces and find their place in the bigger picture, which requires challenging and training your brain. .
3.2. Building vocabulary Building vocabulary is one of the ways to strengthen the brain for the elderly effectively. A rich vocabulary enhances listening comprehension, and you can turn a quick vocabulary lesson into a better brain-stimulating exercise.
Many studies show that other regions of the brain are involved in vocabulary tasks, especially in regions important for visual and auditory processing. To do this activity, you should keep a notebook with you as you read and write down an unfamiliar word, then look up the definition. At the same time you should try to use that word 5 times the next day.
3.3. Dancing is good for the heart According to the Centers for Disease Control and Prevention, new dance moves can increase brain processing speed and memory. You can do this by taking a class in salsa, hip-hop, contemporary dance or practicing Zumba or jazz.
3.4. Using all of your body's senses To help your body's senses and brain stay fit and healthy, you can try activities that involve all five of your body's senses at the same time. at the same time
3.5. Learning a new skill As a brain booster, learning a new skill is fun and enjoyable. A study from 2014 also showed that learning a new skill can help you improve your memory function as you age
3.6. Teaching a new skill to others To learn a new skill, it is best to apply the method of imparting new knowledge to another person, and the transfer process also helps to expand your knowledge.
After you learn a new skill, you need to practice these skills. When you are asked to explain concepts and correct errors, you can perform the skill more proficiently and skillfully.
3.7. Listening to or playing music Listening to or playing music also helps to improve your memory, especially for older people. According to a 2017 study, turning on some soothing music can help boost your creative thinking and brain.
If you want to learn how to play an instrument, you can do it at any time because the brain has the capacity to learn new skills. So you are never too old to start playing an instrument like piano, guitar or even drums.
3.8. Meditation helps the body refine memory Daily meditation can calm the body, slow down breathing, reduce stress and anxiety brought about by daily life and work. Practicing meditation can also help the body refine memory, increase the body's ability to process information. To do this effectively you should find a quiet place, close your eyes and spend 5 minutes to meditate every day.
3.9. Learning a new language A 2012 review of the effects of learning a new language demonstrated many benefits. Bilingualism can contribute to better memory, improved visual-spatial skills and a much better level of creativity. What's more, being fluent in more than one language can boost your career opportunities and delay the onset of age-related mental decline.
It's never too late to learn a new language. According to researchers, you can boost your memory and improve other mental functions of your body by learning a new language.
3.10. Practicing tai chi Tai chi can benefit your health in a variety of ways, including mental health. In addition, tai chi can also help you to increase your ability to focus when life seems out of balance.
Regular tai chi practice can also help reduce stress, improve sleep quality and improve memory. A 2013 study found that long-term tai chi practice can cause structural changes in the brain, leading to increased brain volume.
Focusing on your body's brain health is seen as the best thing you can do to improve focus, memory and mental agility, no matter your age. By incorporating brain exercises into your daily life, you will challenge your mind, improve your cognitive skills, and possibly learn something new and enriching in the process. In addition, brain tonics can be used to enhance memory for the elderly, but need a doctor's guidance before use.
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References: health.harvard.edu, webmd.com, healthline.com