Virtual reality helps memory 1:20
Editor's Note:
Dana Santas, known as "Mobility Maker", is a Certified Strength and Conditioning Specialist and Mind-Body Trainer in Professional Sports, and is the author of the book "Practical Solutions for Back Pain Relief."
(CNN) -
Certain memory loss - such as occasionally forgetting to pay a bill or not remembering a word - can be expected at any age.
But cognitive decline, such as constantly struggling to remember monthly receipts or staying focused on conversations, is not a natural part of aging, according to the National Institute on Aging.
The truth is that your mind, like your physical body, is always capable of changing for better or for worse.
And the degree and nature of that change has less to do with age and more to do with action.
It is well known that if you exercise consistently, you can improve your body's performance.
For example, with the right training program, you can improve how fast you run a kilometer or increase the amount of weight you can lift.
However, if you don't exercise and spend hours sitting every day, this will lead to negative health implications, such as an increased risk of stroke, studies have shown.
What many people don't realize is that, like their bodies, their mind's performance improves with proper and consistent training.
Similarly, when you're not given enough stimulation, your brain becomes less capable of reaching optimal levels and more susceptible to deterioration.
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You have the power to train your mind to improve sharpness and help protect it from degeneration in the future.
Read on for five scientifically proven strategies you can start using today to build a stronger brain that will serve you well into your golden years.
These strategies are based on the "Five Pillars of Brain Health," as described in CNN's chief medical correspondent Dr. Sanjay Gupta's book, "Keep Sharp: Build a Better Brain at Any Age."
Move your body
When it comes to training your brain, your body is an essential part of the formula.
And exercise is the single most important thing anyone can do to improve brain function and resistance to disease, according to Gupta.
Mountain climbing is a high intensity activity that will get your heart pumping.
Why is exercise so important to your brain?
In his book, Gupta noted blood sugar control and reduced inflammation: "Using sugar to fuel the muscles instead of being inactive in the blood helps prevent dramatic fluctuations in glucose and insulin ... which increase blood sugar. risk of dementia. Exercise also helps reduce inflammation and that is essential to prevent dementia. "
Beyond that, physical exercise has many other science-backed brain health benefits, such as the release of mood-enhancing brain chemicals and decreased production of stress hormones. Exercise also stimulates the release of growth factors involved in healthy function and production of all cells, including brain cells.
However, this does not mean that you have to become an ultramarathoner or weightlifter to reap the benefits.
Ideally, you want to meet the World Health Organization recommendation of 150 minutes per week, but just a few minutes of exercise a day will improve your brain health and overall well-being.
In fact, a recent study found that just 11 minutes of exercise per day can increase your life expectancy.
To adjust to and stick with your allotted minutes of exercise, explore different ways to get moving so you don't get bored.
If you're starting to exercise or are just getting back to exercising, make it easier with a training program that works for you.
Poor or poor sleep could cause dementia 0:40
Work your mind
The adage "use it or lose it" applies to both your body and your brain.
Keeping your brain in shape means keeping it actively involved.
In his book, Gupta points to a French study of nearly half a million people, showing that those who retired at age 65 had a 15% lower risk of developing dementia than those who retired five years earlier.
Research also reinforces that the quality of brain involvement is important for building the brain's long-term resilience.
That means going one step beyond the mere demands of remembering a crossword puzzle and engaging in activities that require reasoning, problem solving, and acquiring new knowledge.
If you've always wanted to learn another language, this is a great boost.
Consider trying something new with an online cooking class, starting a new hobby, or reading a nonfiction book that is outside the scope of your expertise.
You may also want to try mind games online that involve speed training.
Unlike puzzles that only help with working memory, speed processing games have been shown to reduce the risk of developing dementia.
Rest your body and your brain
Sleep is not just a moment of rest, but an essential restorative process that impacts every system in the body.
This is especially true for the brain, which relies on deep quality sleep every night for memory consolidation.
The US Centers for Disease Control and Prevention report that 1 in 3 Americans does not get the recommended seven hours or more per night.
The good news is that getting the daily exercise recommended above for better brain health will help you sleep better.
Because deep breathing helps you coordinate the "rest and restore" parasympathetic aspect of your nervous system, you can use your breathing to help you sleep.
Another important aspect of resting your brain is giving yourself regular breaks from stress.
This is vital for brain health, as a high level of cortisol, the stress hormone, is linked to brain inflammation, cognitive decline, and an increased risk of Alzheimer's disease.
Fortunately, exercise has been shown to be an effective stress reliever.
Other research-backed stress relieving activities include meditation, deep breathing, and mind-body practices like yoga and tai chi.
How many hours does an adult need to sleep?
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Feed your brain
There is no denying that the food and beverages we consume can have positive or negative health implications. As such, consuming certain foods and limiting others can help promote brain health and prevent deterioration. The Mediterranean diet, for example, can limit your risk of dementia, a May study published in Neurology found. This way of eating limits processed foods and red meat in favor of fresh fruits and vegetables, nuts and seeds, whole grains, and extra virgin olive oil.
That said, due to the challenges in conducting nutrition studies, there is not yet enough valid research to show a clear and direct correlation between a particular diet style and better brain health.
Consequently, in his book, Gupta does not single out any one diet plan as better than another, but instead gives general nutrition advice based on current science, which he describes using the acronym SHARP:
S: Slash sugar
Research abounds in the negative health aspects, the implications of too much sugar, but blood sugar control is also an important component of brain health, as diabetes shows a strong link with the risk of dementia.
Gupta notes that "many well-designed studies have found that people with high blood sugar levels had a faster rate of cognitive decline than those with normal blood sugar levels."
H: Hydrate smartly
Even moderate dehydration is associated with cognitive deficits, so it is important to stay hydrated.
A: Add omega-3s from natural sources.
Fatty fish are rich in omega-3 fatty acids, which have been linked to lower blood levels of beta-amyloid, the protein that forms harmful clumps in the brains of people with Alzheimer's disease.
A: Reduce portions
Portion control is an important aspect of brain health, as obesity is linked to an increased risk of dementia.
Q: Plan meals ahead
Planning ahead allows us to take brain health into account when setting our menus, helping us make better decisions about the food we eat.
Connect with others
Over the years, numerous studies have shown that strong social relationships contribute to a healthier and happier life.
But when it comes to brain health, recent research has shown that these relationships also enhance neuroplasticity, the brain's ability to change, enhance, and preserve its cognitive abilities.
Humans are social animals, so it's not surprising that relationships play a role in brain health.
It is important to actively cultivate existing relationships through regular communication and foster new relationships by participating in new activities.
You can double its brain-boosting benefits by socializing in an exercise class or joining a book club or hobby group.
You should feel empowered to take control of your brain health, starting today.
Taking proactive steps to improve your brain health and performance will serve you for years to come.
physical exercise memory