- Learn Something New
Studies show that learning a new skill, be it through taking an online course, a cooking class, or even taking on a new hobby like painting can help slow cognitive decline. Scientists mention that just because your brain is aging doesn’t mean new brain cell growth is impossible. As long as you’re still learning, you can grow new brain cells and make new neural connections, which can improve your overall brain health and memory.
- Solve Puzzles
When was the last time you broke out a crossword puzzle, or any type of challenging game that requires making connections?
Research also shows that solving puzzles can delay the onset of accelerated memory decline by over two and a half years, independent of education, in dementia patients.
- Reduce Stress
Stress can do more damage than simply wearing you out emotionally. Researchers have discovered chronic stress triggers long-term changes in brain structure and function.
Specifically, one study found that the hippocampus, which governs memory and emotions, shrinks under extended periods of acute stress. Try yoga, meditation, or leisure activities that help you let go of stress and get into a relaxed state of mind.
- Read
Your brain is an exercisable muscle, and when you read, it essentially gets a fantastic workout. In fact, one study found that people who read regularly throughout their lives were protected against brain lesions and self-reported memory decline over the course of a 6-year study. This is a great excuse to finally dive into those novels you’ve been meaning to read!
- Exercise
Before you pick up that novel or puzzle, you might want to consider getting in a heart-pumping workout.
Research from the University of British Columbia found that aerobic exercise specifically boosts the size of the hippocampus, which is involved in learning and memory. Head out for a walk, play a game of tennis, or take an exercise class to help give your brain health a needed boost.
- Eat Brain Food
Nutrition is an integral part of maintaining a healthy brain. Omega-3 fatty acids in particular, which are found in wild fatty fish and walnuts, are crucial in keeping everything neural running smoothly.
In fact, research shows that pregnant women who take fish oil (which is rich in omega-3) have children who score higher on tests of intelligence and brain function in early childhood.
In addition, lower levels of DHA (one of the fatty acids making up omega-3) has been associated with smaller brain size in older adults. A smaller brain is also associated with accelerated brain aging.
Try adding in wild, fatty fish to your diet, such as salmon, at least three times a week to boost your omega-3 levels.
Questioning your brain health can certainly be scary. However, taking a proactive approach and keeping note of any symptoms you may be experiencing could help you avoid long-term brain decline, and keep your memory running strong.