Dr Tej Munshi
Age related cognitive decline can affect memory, focus, processing speed and concentration. Groundbreaking research by the Hong Kong – based neuro-opthalmology researcher , Mitu Storoni, suggests that you can keep your brain growing and changing throughout your life, a concept called Neuro-plasticity. Some of the valuable suggestions can be tried as depicted under the following tips :
Alter your activities : Trying new things helps build new connections in the brain. Learning how to speak a new language or mastering an instrument, have each been shown to increase the size of the hippocampus, a brain region crucial for memory. But even for less lofty changes, like taking a new route when you go for a walk, can have a boosting effect.
Avoid phone calculator occasionally : Using a calculator so often, can rob you a chance to build and maintain brain pathways, thus reduce opportunities to strengthen the brain. When it comes to the brain, it really is ‘use it or lose it.’ Try doing mental math the next time you’re out to eat at a Diner.
Do a riddle : Toronto University’s anthropologist believes that brain-game puzzles can build new brain connections that provoke unknown experiences. Imagination and reasoning come together. Suddenly, your brain is expanding to function in a way it wasn’t before you solved the riddle.
Improve focus and clarity : As you get older, distractions can result in lost focus, slower mental processing, and less productivity.
Play your favorite song : Listening to music improves attention and cognition in people with dementia and increases concentration and productivity in office workers. Neurologist Barry Jordan of Burke Hospital, New York, believes that any music you enjoy has benefits; lowers levels of the stress hormone cortisol, which can otherwise slow cognition.
Let the light in : Early morning light suppresses production of the sleep-promoting hormone melatonin and sync your body clock with the time of the day, making you more alert.
Stay hydrated : Scientists at the Institute of Medicine believe that 91 ounces of water or more are needed for an average human to stay hydrated. Even mild dehydration can interfere with concentration and cause fuzzy thinking. When a craving for hunger strikes, try drinking a glass of water. The craving fades and your thinking gets clearer.
Boost your memory : As you get older past experiences come readily to mind, but short-term memory tends to suffer. People use countless tricks to create reminders for themselves but the following memory boosters can go a long way to help the aged.
Use a pen : Bypass your phone and handwrite the list you need to create. This is better for the brain because you have to think about the information and then write it down. For even more memory emphasis, use a pen that has colored ink. The most memorable hue, according to a 2015 German study, is red.
Draw your to-do-list : Illustrating something you don’t want to forget may be even more beneficial than writing it down, according to a Waterloo University’s recent study. Engaging in an activity like drawing eases stress – and stress reduces brain power.
Close your eyes : In a University of Surrey study, people who shut their eyes answered 23 percent more questions correctly when asked to recall a scene than did people who kept their eyes open.
Laugh a while : In a 2014 study from Loma Linda University, older adults who watched a funny video performed better on a memory test taken afterward than did adults who sat calmly for the same amount of time. The researchers believe that’s due to stress-reducing effect of laughter.
Habits that can hurt your brain :
Sleep deprivation : Too little rest not only leaves you foggy the next morning but also may make your brain vulnerable to the buildup of proteins thought to cause Alzheimer’s disease.
Lack of exercise : Regular aerobic activity stimulates blood flow to the brain, where it helps keep neurons alive.
Chronic stress : Tension can shrink the hippocampus and trigger cognitive impairment to full-blown dementia. Meditation, breathing exercises, and other relaxation techniques can help mitigate the effects of stress.
Isolation and loneliness : Adults 65 and older who were frequently socially active had a 70 percent lower risk of developing dementia than did their least socially active peers in a 2011 Rush University study. Brain protecting activities include eating at restaurants , volunteering, attending religious services, and visiting with family and friends.
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