“Matandain” at 90
As we
grow older, we experience physiological changes that slow down the activity of
all body parts and organs. Doctors routinely advise the middle age to exercise
– which we usually take to mean physical exercise. The brain is usually left
out. Also, protective youngsters caution their elders to take it easy saying:
“You’re no longer a spring chicken.” But
it is a common saying: IF YOU DON’T USE IT, YOU LOSE IT. So it is with the
brain.
But memory loss is not an inevitable
part of the aging process
The brain
is capable of producing new brain cells at any age, so significant memory loss
is not an inevitable result of aging. But just as it is with muscle
strength, you have to challenge the easy way out. Your lifestyle, health
habits, and daily activities have a huge impact on the health of your brain.
Fact: Brain power can be
improved at any age. The human brain has an astonishing ability called
neuroplasticity. It enables the brain to adapt and change even into old age.
The brain has that uncanny ability to reshape itself in order to increase your
cognitive abilities, enhance your ability to learn new information, and improve your memory at any age.
Here are some tips on how to improve your memory:
·
Give your brain a workout. You have to challenge
yourself to learn something new. Learn a new language, a new skill like dancing
or a sport, writing blogs and playing a musical instrument or a new piano
piece. In short, anything that requires mental effort. Keep pushing the
envelope; if a new skill becomes too easy, go to the next level.
Choose activities that are challenging but at the same time, enjoyable and
satisfying.
·
Don’t skip the physical exercise. Physical exercise
helps the brain stay sharp as it increases oxygen to the brain and reduces the
risk of disorders that lead to memory loss such as diabetes and cardiovascular
disease. It also reduces stress hormones and plays an important role in
neuroplasticity by boosting growth factors and stimulating new neuronal
connections.
Aerobic exercise is
good for the brain, so choose the activities that keep your blood pumping. In
general, what is good for the heart is great for the brain.
But, there are cases when exercise causes our leg muscles to ache. If you
succumb to it and fail to use your legs, your muscles grow weaker and weaker
and you start to lose your balance and risk being unable to walk.
·
Get your ZZZZs. Sleep is critical to
learning and memory as it is necessary for memory consolidation with the key
memory-enhancing activity occurring during the deepest stages of sleep. 95% of
adults need between 7.5 and nine hours of sleep.
Sleep experts advise
that we should go to bed at the same time every night and get up at the same
time each morning. We should avoid
all screens for at least an hour before bed. The blue light emitted by TVs,
tablets, phones, and computers triggers wakefulness and suppresses sleep
hormones, such as melatonin, that make you sleepy. And most of all,
cut back on caffeine as it may interfere with sleep at night.
·
Make time for friends and have healthy
relationships. Research shows that having meaningful friendships and a strong support
system is vital not only to emotional health but also to brain health. In a
recent Harvard study, researchers found that people with the most active social
lives had the slowest rate of memory decline.
·
Have a good laugh. Laughter is the best
medicine and that holds true for the brain and memory. Listening to jokes and
working out punch lines activate areas of the brain vital to learning and
creativity.
·
Keep stress in check. Stress is one of the
brain’s worst enemies. Chronic stress destroys brain cells and is linked to
memory loss.
·
Eat a brain-boosting diet. Take virgin coconut oil which is now being hailed as a miracle brain food. Also get your Omega 3 fatty
acids that are so beneficial for brain health. Like cold water fatty fish such
as salmon, tuna, halibut, trout, mackerel, sardines. Non-seafood items include
walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans,
spinach broccoli, and soybeans.
Eat more fruits and vegetables as they
are packed with antioxidants that protect the brain cells from damage.
But cut back on diets high in saturated
fats, such as red meat, whole milk, butter, cheese, cream, and ice cream that
may increase your risk of dementia.
·
Identify and treat health problems. There are many
diseases, mental health disorders, and medications that interfere with
memory. Cardiovascular disease and its risk factors, such as cholesterol and
high blood pressure, diabetes, hormonal imbalance, thyroid imbalances,
depression, and some medications, can cause cognitive impairment,
forgetfulness, sluggish thinking, and confusion, and memory loss.
