One of the most important things you can do as you age (but really throughout life) is to keep your brain in shape. Since we don’t have any treatments for Alzheimer’s disease or dementia (or even simple age-related memory loss), you want to do everything you can to prevent these conditions or at least stave them off for as long as possible. Not only can they cause you to lose a lifetime of precious memories (and the ability to care for yourself), they can cost you a boatload of money in the form of memory care and mismanaged finances. There are no good outcomes when your brain fails you, so it’s up to you to do all you can to protect and nurture it.
Good news: Many things that keep your brain in shape are free or cheap. You don’t have to spend a ton of money on fancy training programs, apps, weird food, or courses. Most of what you need is easily available in your everyday life. Here are some ideas:
(Note that I am not a doctor; this is not official medical advice. Consult your healthcare professional about your own unique situation before making changes.)
Meditate/Relax
Stress is a known brain whammy. Stress hormones interfere with brain function and, in extreme cases, can cause strokes or heart attacks. While it’s impossible for most of us to remove all stressors from our lives, we should do all we can to control stress. That may mean meditation, learning relaxation techniques such as breathing exercises, engaging in spiritual practices, or even getting professional therapeutic help. Learning to say “No” to as many unnecessary stressors as you can is also helpful.
Improve Your Overall Health
You’ve heard it all before, but it bears repeating. Improving your overall health is important because your brain cannot be healthy if the rest of you is a mess. So exercise, eat right, hydrate, get quality sleep, stop smoking and drinking, and keep your “numbers” (cholesterol, blood pressure, glucose, etc.) in check. We all know we should do these things, but few of us commit to them. Perhaps thinking of the impact on the brain will help.
Socialize
Even the most introverted of us need to socialize for maximum brain health. Humans just aren’t designed to be solitary. Isolation is a major risk factor for dementia, so get out and be with people. Join some clubs or groups, volunteer, take some classes, and hang out with friends and family. Interacting with people from different walks of life and age groups is also helpful. Your brain has to work harder to interact with people who see the world differently than you do, so it’s more rewarding. Note that while interacting on Zoom or whatever is better than nothing, in-person get-togethers are best so your brain can fully interpret body language and facial expressions.
Read
Reading is a great brain activity, and it’s free if you use your local library. Reading can teach you new things (see below), and even fiction engages important parts of your brain. Your eyes have to see the words, your brain “translates” them into meaning, and then conjures the images and feelings that go along with the work. Reading is actually hard work for your brain. Bonus points if you choose challenging works that either present advanced knowledge or are written in a complex manner.
Learn new skills
Any time you learn a new skill or improve your skills, you create new pathways in the brain. Learning is a great way to keep your brain growing throughout your life. You may want to learn something complex, like a language or a musical instrument (these two things have been proven to be the “best” for maximizing brain growth), or something easier like juggling or basic art techniques. Any skill you choose to develop will keep your brain in shape.
Learn new information
Along with learning new skills, learning new information will help your brain. Pick a topic you know little about and do a deep dive into it. Learn a new way to get to work. Talk to other people and get their expertise and perspective on issues. Get a word or fact a day calendar and internalize each day’s lesson. Revisit things you’ve already learned and update your knowledge or perspective. Never settle for thinking you already know all you need to know.
Keep up old skills
When you retire, it can be tempting to say, “Well, I’ll never have to do that again,” referring to whatever skills your job requires. However, for maximum brain health, keep those old skills going. You don’t have to pursue money or the top of your field, but if you were a teacher, maybe volunteer for tutoring, for example. Or if you were a scientist, keep up to date with developments in your field. If you were a contractor or tradesman, keep tinkering with stuff (if your body still allows). Maybe you can do your old job to help friends or in a volunteer capacity.
Challenge Yourself
Think of ways to constantly challenge yourself. Some ideas: Use your weaker hand; memorize stuff like numbers, lists, or poetry, do math in your head or at least balance your bank account by hand; when you return home from a place, draw a map of how to get there; see how many times in a row you can do something like bounce a puck off a hockey stick or kick a hacky sack; see how big you can build a house of cards; create a timed and limited challenge for yourself (my favorite is to pull 30 random Lego bricks out of a bag and then give myself ten minutes to build something). You get the idea. Always be working your brain.
Puzzles
Any puzzle will keep your brain in shape. Jigsaw puzzles, crosswords, Rubik’s Cubes (and all their offshoots), brainteasers, Sudoku, Wordle, seek-and-find puzzles, etc., are all good options. Keep challenging yourself by trying new puzzles throughout your life.
Board Games
I put this here because I’m a huge board gamer and know firsthand the benefits of playing strategy, cooperative, role-playing, dexterity, and puzzle-based games. (Most mass market games like LIFE and Monopoly don’t offer much in the way of brain growth. You’re looking for slightly more obscure hobby games. Boardgamegeek.com is a good place to start if you’re new to these types of games.) Games offer lots of different ways to stretch your brain, and you also get bonus socialization when playing. Sure, some can be played solo, but most games require at least one other person to play with.
Video Games
I debated about including this for two reasons: First, gaming can be expensive so it flies in the face of the point of this article. Two, too much gaming can have negative consequences like addiction or causing problems with real-life relationships. That said, there is evidence that video games can help your brain by improving hand/eye coordination, socialization (if you play with others), and helping you with memory and task management.
However, you need to be careful to avoid addiction/excess or exposure to themes/violence that increases your stress levels or makes you uncomfortable. As far as money goes, if you own the console/PC or can play at someone else’s house, gaming can be fairly inexpensive. Buy games on the second-hand market, or at least wait until they’ve been out for a while and are on sale, and don’t invest in all the pricey extras like custom chairs, special mice/keyboards, and fancy headsets.
Protect Your ‘Noggin
All of the above is for naught if you don’t protect your brain. Wear your seatbelt when in a car, and wear a helmet when biking, on a motorcycle, or when a sport requires/advises it. Wear safety equipment if your job puts your head at risk. And don’t do stupid stuff (i.e., dumb TikTok challenges or “Hey ya’ll look at this!” idiocy) or stuff you’re not qualified for without protection, supervision, and proper instruction. And if you do take a hit to the head or experience any worrying brain symptoms, don’t take any chances. Get to the doctor for an evaluation.
Read More:
- 11 Reasons to Do Jigsaw Puzzles
- Physically Fit Women May Have a Lower Risk of Dementia
- Health: Your Most Important Asset
- What is Alzheimer’s and How to Protect Ourselves
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