Though cognitive decline starts around the age of 50, there are steps we can take to increase our mental sharpness and improve our overall health. Check out our list to help you stay mentally sharp as you age.
Stay Active
Regular exercise promotes good physical health and trims down body fat, but what does it do for our mental health? Research shows that regular physical activity promotes cognitive improvements in our brain like memory retention, executive function, and overall brain structure. This equates to an improved ability to multitask, control emotions, and take in new information.
So how exactly does this work? Several studies have shown that physical activity causes the brain’s hippocampus to grow, which handles these important functions. Additionally, physical exercise has the ability to decrease depression, anxiety, and promote healthy sleeping habits.
It’s also worth mentioning that regular exercise can help us feel good physically and good about ourselves. Try getting at least 10 minutes of moderate exercise a day to increase your mental sharpness as you age.
Eat a Balanced Diet
After 50, our metabolism and bowel functions start to slow down. Our bone density and muscle mass begin to decline, and we may see changes in our cognitive function. Consuming the right foods can help combat this and give our bodies and brains the boost they need to stay mentally sharp. Here are some crucial nutrients that have known mental boosting powers:
- Antioxidants: Berries contain powerful antioxidants which may fight neurodegenerative delay, improve motor skills, and improve short-term memory. 21 grams a day is all you need to receive the benefits.
- Omega-3 Fatty Acids: Nuts and seeds contain high levels of omega-3 fatty acids, a major building block in the structure of the brain. Consuming enough omega-3 each day can help combat diseases such as Alzheimer’s and even decrease brain aging. A great source of omega-3 fatty acids is fish oil, so consider adding this to your diet.
- Vitamin B: Vitamin B assists in memory function and decreases your risk for developing dementia, anxiety, and depression. Good sources of vitamin B are spinach, kale, and broccoli.
- Vitamin K: Vitamin K is essential for cognitive function and brainpower. It can be found in broccoli, collard greens, and spinach.
Get Enough Sleep
Getting a good night’s rest is another essential factor in increasing mental sharpness. Lack of sleep can lead to depression, anxiety, cognitive problems, dementia, and Alzheimer’s. Studies show that just one night of sleep deprivation can lead to a growth of beta-amyloid in the brain. Beta-amyloid is a waste product that can increase your risk of developing Alzheimer’s.
Sleeping for the recommended amount of time is essential, but so is getting good quality sleep. Discuss your sleeping habits with your doctor to determine where you can improve and how you can achieve this.
Continue Your Education
Studies show that mental stimulation increases our brain’s neuroplasticity. Simply put, neuroplasticity is the brain’s way of maintaining, repairing, and creating new neural connections. Among other benefits, maintaining your neuroplasticity aids in the prevention of memory loss and dementia.
There are numerous options for seniors to engage in meaningful mental stimulation. Consider learning a new language, taking a class at your local community college, or picking up a new instrument. Whatever you choose to do, engaging in activities that challenge your brain gives you a powerful mental boost and increases mental sharpness.
Stay Connected
Many people find that they lose a lot of their social interaction when they retire. Isolation in seniors can lead to depression, increased cognitive decline, dementia, and Alzheimer’s. Staying connected to friends and loved ones is important to senior mental health, but how do you stay social when your friends and family are busy? Here are a few tips on how to get out there and stay connected:
- Join a Club: Whether it’s a book club, chess club, or something entirely different, joining a club can help you achieve routine social connections. If you aren’t sure where to turn or what interests you most, your local community center is a great place to start. They can show you the different programs available and which ones might work best for you.
- Volunteer: Regularly volunteering for an organization that matters to you can not only give you the social interaction you crave, but also the satisfaction in knowing you are making a difference in your community. Think of what you are passionate about and hit the internet for a quick Google search to find an organization near you.
- Mentor the Next Generation: There’s incredible value in the skills and knowledge you’ve developed in your industry throughout your career. Have you ever considered yourself a source of inspiration to others? Sharing your wealth of knowledge will give you the social interaction you need and help the next generation become successful. Teaching others can contribute to increased mental sharpness, so try reaching out to those new in your industry to offer your advice and insights.
Invest in Your Future
There’s no denying the power of someone’s will to live and live well. You may be researching ways to stay physically and mentally healthy as you age, but have you considered your financial health? At Americo Senior Life, helping seniors invest in their financial futures is our top priority. We believe that securing your finances is just as important to your well-being as regular exercise and a balanced diet. For this reason, we have dedicated ourselves to offering affordable life insurance for seniors from a company they can trust. With a 30-day satisfaction guarantee; if you aren’t happy with the policy, you can cancel it and receive a full refund. Contact an agent today or go online for your free quote and start living the life you deserve.