Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss.
Any mentally stimulating activity should help build up your brain. Read, take courses, and try "mental gymnastics," such as word puzzles or math problems. Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts.
High blood pressure in midlife increases the risk of cognitive decline in old age. Use lifestyle modifications to keep your blood pressure as low as possible. Stay lean, exercise regularly, limit your alcohol intake to two drinks a day, reduce stress, and eat right.
Research shows that using your muscles also helps your mind. Animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought. Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses). This results in brains that are more efficient, plastic, and adaptive, which translates into better performance in again animals. Exercise also lowers blood pressure, improves cholesterol levels, helps blood sugar balance, and reduces mental stress, all of which can help your brain as well as your heart.
Diabetes is an important risk factor for dementia. You can help prevent diabetes by eating right, exercising regularly, and staying lean. But if your blood sugar stays high, you'll need medication to achieve good control.
Good nutrition can help your mind as well as your body. For example, people who eat a Mediterranean-style diet that emphasizes fruits, vegetables, fish, nuts, unsaturated oils (olive oil), and plant sources of protein are less likely to develop cognitive impairment and dementia.
Excessive drinking is a major risk factor for dementia. If you choose to drink, limit yourself to two drinks a day.
Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia. Ask your doctor if you are a candidate.
High levels of LDL ("bad") cholesterol are associated with an increased risk of dementia. Diet, exercise, weight control, and avoiding tobacco will go a long way towards improving your cholesterol levels. But if you need more help, ask your doctor about medication.
Avoid tobacco in all its forms.
Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment.
People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don't necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals.
Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and a longer life expectancy.
Research has shown that there are many ways you can hone your mental sharpness and help your brain stay healthy, no matter what age you are. Doing certain brain exercises to help boost your memory, concentration, and focus can make daily tasks quicker and easier to do and keep your brain sharp as you get older.
Let’s take a deeper dive into 13 evidence-based exercises that offer the best brain-boosting benefits.
Try learning one of these tried-and-true card games:
solitaire
bridge
gin rummy
poker
hearts
crazy eights
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