As the day winds down and fatigue sets in, you might find yourself walking into a room and forgetting why you鈥檙e there. You may even struggle to find a simple word during a conversation. Sound familiar? Occasional memory slips are normal, yet it鈥檚 never too early to protect your brain health. Here are five ways to improve your cognitive health and overall well-being throughout the years.
1. Put Yourself Out There
Staying connected with friends and family can help your brain function and overall mental health. Even if you鈥檇 prefer to stay home and binge-watch your favorite show, make an effort to be .
鈥淓ngaging in spontaneous speech keeps your brain active by listening, processing information, and formulating responses,鈥 says Melissa Mauchley, LCSW, a specialist in cognitive disorders at 人妻中出视频 of Utah 人妻中出视频. 鈥淪taying connected sharpens your mental skills and significantly benefits your overall emotional and physical health. No matter your age, it鈥檚 important to establish a regular routine of physical, social, and mental activities.鈥
2. Get Moving
In addition to following a heart-healthy diet and getting a good night's sleep, it's important to get the blood pumping on a regular basis. Whether you鈥檙e dancing it out in a Zumba class, taking an evening stroll, or enjoying a chair exercise class, cardiovascular exercise can work wonders for your brain.
鈥淓xercise improves oxygen and blood flow to the brain and releases endorphins鈥攜our body's natural pain reliever鈥攚hich help reduce pain and discomfort, boost mood, and lower stress and anxiety,鈥 Mauchley says.
You can also exercise your mind by playing games, piecing together puzzles, or enjoying hobbies like reading or scrapbooking. These activities keep your brain engaged and enhance cognitive function.
3. Unwind Your Mind
In this busy, fast-paced world, it's easy to forget to slow down and relax. Here are a few activities that can help promote relaxation:
- Connect with nature
- Yoga
- Five-minute meditation breaks
- Listen to music
- Deep breathing
鈥淧romoting the body's relaxation response is beneficial for brain health," Mauchley says. "When it鈥檚 activated, our heart rate lowers, muscles relax, and breathing slows down. The relaxation response is the opposite of the fight, flight, and freeze stress reactions.鈥
Here鈥檚 another motivating reason to prioritize relaxing activities鈥攊t helps lower blood pressure, which directly benefits cognitive health.
"A research study has shown that keeping your blood pressure at or below 120 can reduce your risk of developing mild cognitive impairment by 25%," Mauchley says. 鈥淎 healthy lifestyle plays a vital role in how our bodies and minds age.鈥
4. Know When to Get Help
If you're experiencing more frequent memory lapses, or if a loved one is showing concerns, schedule an appointment with your doctor. But before you start imagining the worst-case scenario, please keep in mind that dementia isn鈥檛 the norm.
鈥淒ementia is not always the underlying cause of memory problems, and it is not a part of the natural aging process,鈥 Mauchley says. 鈥淭here are other factors that can cause forgetfulness, such as thyroid disorders, stress, depression, vitamin deficiency, and adverse medication reactions.鈥
5. Take it Easy on Yourself
While following these tips, please remember that lifestyle changes take time and practice. Keep in mind that every goal and achievement鈥攏o matter how small鈥攄eserves acknowledgment.
鈥淩ather than losing energy and motivation by focusing on what you鈥檙e not doing, renew and replenish your energy by focusing on what you can do,鈥 Mauchley says. 鈥淪et small, achievable goals and gradually expand on them. By doing so, you'll feel more motivated to stay proactive with your health.鈥
Know How to Help
Sadly, many of our senior friends and family members have limited opportunities to venture out, which is why it鈥檚 important to check in on them. Here are some ways you can help:
- Connect them with
- Take them to a
- Hire an in-home caregiver
- Set up a weekly game night
- Encourage them to call a free hotline
- Ask them to join you on daily walks
As you age, it鈥檚 important to take care of yourself and others to engage the brain and help improve mental health. If you have any questions or concerns, reach out to your doctor.