Memory and Cognitive Health: Tips for Staying Sharp

It is normal that as we grow older our brain will go through changes. These inevitably affect our memory and cognitive functions. That is why as we age it is important to continue to look after our overall health, engaging in activities that will not only keep the brain stimulated but also ensure the body stays physically fit. For both are crucial in supporting good brain function.

Here, we will touch briefly on how the brain changes as we age and whether there are other mitigating factors that can contribute to a decline in brain health. We will discuss how we can boost our brain function, as well as offering you some examples of how to enhance your memory and cognition. Along with memory exercises and games, physical activities and lifestyle changes that promote positive benefits to keep your brain in good working order.

“As a person gets older, changes occur in all parts of the body, including the brain.

• Certain parts of the brain shrink, including those important to learning and other complex mental activities.
• In certain brain regions, communication between neurons may be less effective.
• Blood flow in the brain may decrease.
• Inflammation, which occurs when the body responds to an injury or disease, may increase.

These changes in the brain can affect mental function, even in healthy older people. For example, some older adults may find that they don’t do as well as younger individuals on complex memory or learning tests. However, if given enough time to learn a new task, they usually perform just as well. Needing that extra time is normal as people age. There is growing evidence that the brain maintains the ability to change and adapt so that people can manage new challenges and tasks as they age.”
National institute on aging

Studies have also shown that our brain health can become compromised if we suffer from various health conditions, for example:

“As we get older, we also become more at risk of other health conditions including:

• High blood pressure
• High cholesterol
• Stroke
• Diabetes
• A weaker immune system
• Hearing and vision problems

Having one or more of these can affect our brain health and make us more likely to develop dementia.”
Alzheimer’s Research UK

Although the above findings can seem at times a little overwhelming, on a positive note, studies have also shown the that:

“Aging may also bring positive cognitive changes. For example, many studies have shown that older adults have larger vocabularies and greater knowledge of the depth of meaning of words than younger adults. Older adults may also have learned from their many years of accumulated knowledge and experiences. Whether and how older adults apply this knowledge, and how the brain changes as a result, is an area that researchers are actively exploring.

Despite the changes in cognition that may come with age, older adults can still do many of the things they have enjoyed their whole lives. Research shows that older adults can still:

• Learn new skills
• Form new memories
• Improve vocabulary and language skills

National Institute on Aging

With this information in mind (no pun intended), let us look forward and discuss ways in which we can focus our efforts and make those all-important positive steps to maintaining affective brain health.

Eat a healthy nutritionally dense diet
As we age, like our brains, what our body needs to stay fit and healthy will also change. Whilst we may not need as many calories, the body will require a nutritionally dense diet in order to continue to thrive.

What we put into our system will have a direct effect on our cognitive health. A well-balanced diet rich in vitamins and minerals, combined with good fats, whole grains and foods that help to fight inflammation, will help protect the brain from cognitive decline. Foods for brain health include:

Memory & brain function
Omega-3 Fatty Acids: Found in salmon, sardines, mackerel, tuna, walnuts and flaxseeds, sprouts, leafy greens, beans, rapeseed oil, chia seeds.

Brain energy source/helps to protect against cognitive decline
Vitamin E: Found in sunflower and wheat germ oil, trout, salmon, red peppers, butternut squash, mango, kiwi, avocado, seeds, peanuts, almonds, and hazelnuts.

For the improvement of oxidative stress status of brain cells, cognitive function, and motor skills
Antioxidants: Found in, blueberries, raspberries, spinach, beetroot, radish, sweet potatoes, artichokes, cabbage, asparagus and spices.

Reduction of mood disorders and anxiety, produces a steady source of glucose for energy
Whole grains: Found in dark chocolate, nuts, beans, brown rice, oats, bran, quinoa, rye, buckwheat and bulgar wheat, leafy vegetables, eggs, lean meat.

The importance of drinking: stay hydrated
Our brains require adequate hydration in order to function well daily. Drinking water is good for our brain because:

Water helps your brain cells communicate with each other, which is important when you go about your day. Water also clears out toxins and waste that impair brain function. Not to mention, it also carries nutrients to your brain to keep your brain healthy.
Buxton water

Staying on top of your fluid intake does not mean limiting yourself to just water, you can have a variety of drinks and obtain fluid also from various foods. Staying topped up will improve our cognitive function, memory and mood which can only be a good thing!

Learn something new
As the saying goes, “it’s never too late to learn something new.” Learning is one of the best ways to keep your brain engaged and active. It has many other positive benefits too, such as boosting confidence in one’s abilities, acquiring new skills and challenges our intellect. You could consider the following:

• Start a new hobby or resume one that you used to do and brush up on old and new skills. It is also a fantastic way to stay connected to others within our community.
• Take time to read, reading is wonderful for our memory and expands our vocabulary and understanding of language in different contexts.
• Learn a different language. Ever fancied learning a language but simply haven’t had the time? You could join a local language group or if you have a smart phone, there are plenty of language apps that are accessible to all and easy to navigate. It’s wonderful for memory, broadens our knowledge of another culture and is fun!

Stay physically active
Staying physically activity is essential to brain health. Exercise helps increase blood flow to the brain, which boosts oxygen. Regulation of cerebral blood flow is vital in making sure that the brain gets the nutrients it needs. Aerobic exercise is particularly helpful in increasing blood flow to the brain.

If you can, aim to take part in 30 minutes of moderate exercise each day if you are able. You will benefit both mentally and physically. Exercise can help to reduce stress and anxiety because it releases endorphins in the brain making us feel good.

Why not join a gym or leisure centre. You could take up one of the following:
• Swimming,
• Walking,
• Cycling,
• Bowling
• Table tennis/ping pong
• Dancing
• Brain gym
• Yoga (Mat or chair)
• Classes for seniors

Learning and taking part in a sport or dancing is well known to help create new neural pathways within the brain, improving cognitive function and spatial memory.

Play brain boosting games
Playing games as part of your daily routine will keep you mentally challenged. It is a wonderful way to keep the brain switched on. Engaging the brain in this way will help improve focus and concentration, memory, and test skills such as problem solving. There are many options available, you do not have to overdo it, start with one a day and see what suits you.

Why not have a go at one of the following:

• Sudoku: A number puzzle that enhances logic, pattern recognition, as well as boosting attention to detail.
• Puzzles and Crosswords: Word puzzles, jigsaw puzzles, and crossword puzzles stimulate memory, reasoning, and problem-solving skills.
• Chess: Focuses on forming a strategy, foresight, concentration
• Memory Matching Games: Apps or card games can help improve your memory by requiring you to remember the location of pairs of items.

Keep up social connections
Staying connected to others by engaging in meaningful activities and spending time with loved ones is a powerful way to keep your mind energised and sharp. Spending time with the ones we love, having meaningful conversations with family and friends is marvellous for our overall well-being, it keeps us stimulated and ensures we stay emotionally connected to those that we consider most important to us. Socialising with others is known for reducing stress, depression and loneliness which have a negative impact on the brain, leading to cognitive decline. So, stay connected and keep up with your social engagements!

Why not:

• Join a Group – Look out for the U3A in your area, locally ran groups, such as coffee mornings, walking and dance groups and support groups.
• Become a volunteer – Becoming a volunteer is a wonderful, rewarding way to stay socially connected. There are many opportunities available, from National Trust, Historic Houses, local day centres and care homes, charity shops to locally run charities and groups that need help in staying afloat.
• Spend time with your loved ones and friends – Make time to regularly meet up with your nearest and dearest, arrange a weekly phone call, meet up for a coffee, a walk or other activity.

Look after your overall wellbeing

Sleep well
Sleep is crucial for a healthy brain. While we sleep our brains continue to be busy. The sleep plays an important role in removing unwanted toxins in the brain that accumulate during our day. Sleep helps restore our coping mechanisms in the brain that deal with regulating our emotions and how we react to situations. We all know how it feels to have a bad night’s sleep and how that affects the way in which we function. Sleep deprivation can have an extremely negative affect on the brain, slowing our reaction times, attention span, memory, and our emotional stability.

Some tips for a good night’s sleep

• Reduce your caffeine intake, aim to make your last caffeine drink the midday one
• Stay off the screen, as this can be over stimulating, no more blue light!
• Aim for 7 – 9 hours of sleep per night
• Have a bedtime routine that suits you. Try going to sleep at the same time each night. Make your bedtime calm and quiet with soft lighting before bed and then dark for drifting off. If you live in a busy area, ear plugs, and an eye mask can help for well-lit areas.
• A little fresh air can be helpful too if you are comfortable and safe to have the window open at night.

Monitor stress levels
When we are stressed our brain like our body suffers too. Unfortunately, our brain cells become affected as stress causes inflammation, which leads to cognitive decline. Stress predominantly affects the areas of the brain that deal with memory and learning.

Managing and reducing stress is essential for preserving cognitive function.

Helpful tips

• Practice meditation and mindfulness: Practice deep breathing exercises to calm your nervous system and lower stress levels. Meditation is wonderful for focusing the mind and body and can teach us to filter out unnecessary thoughts and distractions
• Get regular exercise
• Seek support from a medical health professional or support group, family, or friend
• Take breaks throughout the day so that you can recharge your batteries
• Make time to do something that you enjoy, this is wonderful for reducing stress
• Try writing down your thoughts and feelings, this can help process emotions and reduce anxiety
• Be kind to yourself, keep things simple and do only what you need too

Support your memory
As we get older, it’s natural to forget things and get a little muddled at times. We can support our brain by taking advantage of all the wonderful support that is out there to gently remind us of what is coming up daily. This will help reduce frustration and improve your ability to recall essential information.

• Use a diary: write down important dates, tasks, and goals
• Set reminders by using phone alarms or digital calendars to keep track of appointments, birthdays, and tasks
• Have a place for everything and stick to it, that way we remember where things are. Use labels and pictures if that helps and keep your home clutter free

As we draw to a close, let us remember that just as we must pay attention to staying healthy and looking after our bodies, the same rules apply to our brains. Staying mentally and physically active as we age are the essential ingredients to a sharp, clear and affective mind. Staying curious, engaged, positive and inspired by what surrounds us will also continue to have a positive impact on our brains and your outlook on life too. The aging brain has a wonderful ability to keep learning and growing, so keep going and enjoy yourself!