7 Ways to Maintain Mental Sharpness as You Age

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Aging occurs, and it frequently causes certain changes to cognition overall, including learning and memory. But you can exercise your mind to counteract the negative consequences of aging on your brain, just like you can with your physical health.

As a senior lecturer in the Department of Cognitive Science at Rensselaer Polytechnic Institute and a neuroscientist, Alicia Walf, PhD, explains, “Significant losses in cognitive capacities, such as what occurs with dementia, do not have to be. Aging is a part of life.

We need to promote what is known as brain plasticity in order to maintain the brain sharp as we age and even lessen age-related decline in function. According to Walf, “brain plasticity is kind of a catch-all term to describe new brain cells being born, even in adults, and inserting themselves into functional brain circuits, boosting function and health and connections of existing brain cells.”

According to Arif Dalvi, MD, a neurologist at the Palm Beach Neuroscience Institute and the head of the Memory Disorders Center at St. Mary’s Medical Center, “the more connections in the network of the brain, the more intelligent and powerful it is.” He claims that having more connections between brain cells increases resilience to aging-related illnesses like Alzheimer’s disease.

Here are seven methods to strengthen brain connections and challenge your intellect to help it continue to function at its best as you age.

1. Keep your body moving

As the body matures, Dr. Dalvi asserts that exercise is essential for maintaining both physical and mental health. Like other parts of the body, the brain benefits from improved blood flow, which maintains healthy brain cells.

He adds that the hippocampus, a region of the brain, frequently diminishes as we age. It has been demonstrated that aerobic exercise increases hippocampus size and enhances memory test results.

The highest correlation between exercise and retention of the size of a person’s left side of the hippocampus, where verbal memories are coded, was observed in a meta-analysis of 14 research published in Neuroimage in February 2018.

Consult a physical therapist or your physician to identify the precise type and amount of exercise that is best for you, advises Walf. In general, safe places to start are with low-impact cardio and weight training (like walking).

2. Keep picking up new skills

The ability to learn is a lifelong endeavor, according to Walf. “Learning new information and abilities exercises the brain, promoting brain plasticity and cognitive performance.”

In fact, a small study published in the Journals of Gerontology in July 2020 revealed that older persons aged 58 to 86 who took part in a three-month experiment in which they learned various new skills performed better on cognitive tests one and a half months in than they had done previously.

Participants in the study picked up new, artistic pastimes including dancing, sketching, and a foreign language. Walf suggests picking up other artistic pastimes like painting or photography.

3. Eat for Brain Health

We are all aware of the importance of a balanced diet, getting enough sleep, and exercising, but a healthy body also includes a healthy brain, according to Walf. She continues, “Diet has a significant impact on how keen our wits are, especially as we age.”

According to Harvard Health Publishing, many of the same nutrient-dense foods you prioritize for physical health—such as green vegetables, almonds, berries, and fish strong in omega-3 fatty acids—support a healthy brain as well.

According to Dr. Dalvi, when it comes to foods to limit, you should think about reducing your intake of sugar-rich foods and beverages. According to him, brain fog and exhaustion may occur from the collapse that follows a sugar spike.

4. Create and Maintain Social Connections

According to Dr. Dalvi, social interaction with family and friends is a crucial component of maintaining the activity of those neurons.

According to Harvard Health Publishing, a loss of social ties is not just a significant cause of stress as we age, but it is also associated with more severe cognitive decline, a higher risk of depression, and an earlier death.

Through meet-up groups, exercise courses, reading clubs, volunteer organizations, and even social media, take into account interacting and keeping your mind busy.

5. Play Mind Games

Getting out the chessboard can help keep the mind active, according to Walf. Strengthening current mental abilities aids in maintaining brain health in a manner similar to picking up new interests or knowledge. She puts it this way: “Use it or lose it.”

According to the Cleveland Clinic, engaging in cerebral hobbies like chess, bridge, crossword puzzles, and jigsaws can help keep the brain sharp and — bonus! — entail some social interaction.

6. Focus on Reducing Stress

According to Walf, the detrimental consequences of persistent stress have been connected to accelerated aging of the body and brain. She advises first connecting with yourself in order to take control of your stress.

She explains that developing self-awareness is crucial for realizing when you’re overwhelmed. “Regularly checking in with ourselves serves as a reminder of when we are feeling overwhelmed.”

When you are, try concentrating on your breath while you take a few deep breaths in and out, cuddling with your pet for a while, or turning on your favorite song.

In order to relieve stress and exercise your brain, Dr. Dalvi advises keeping a journal. “A paragraph or simply a few sentences every day recording highlights and observations can be a fantastic approach to keep those neurons engaged,” he says.

Incorporate more of the activities that help you feel relaxed by taking note of “the numerous times we are not feeling anxious,” as Walf says.

7. Rest well

The brain needs proper rest to function properly. It supports the pathways that aid in learning and aids in nerve cell communication. According to Dr. Dalvi, getting a good night’s sleep is crucial for brain health.

Try to get between seven and eight hours of sleep each night. According to a May 2014 study published in the Journal of the American Geriatrics Society, sleeping more or less than that is linked to having impaired cognitive function.

Dr. Dalvi advises limiting screen time in the hours before bed and refraining from coffee too late in the day or evening to help you fall asleep. In order to help you relax and get ready for bed, it’s a good idea to keep your bedroom dark and cold (between 65 and 68 degrees Fahrenheit).

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