Exercise daily, manage stress, sleep well to sharpen your memory, keep your mind young

A nutritious diet is fundamental to brain health. Foods rich in antioxidants, such as berries, broccoli, spinach, and legumes, help protect brain cells from damage. Omega-3 fatty acids, found in lean fish, support cognitive function. (Image: Canva)

If you’ve noticed your memory isn’t as sharp as it used to be or you frequently misplace items, you may be experiencing some age-related forgetfulness. As we age, various factors contribute to increased forgetfulness. One primary reason is the natural decline in brain volume and the loss of neurons, which affect memory and cognitive functions. The hippocampus, essential for forming new memories, often shrinks with age. Additionally, age-related changes in neurotransmitters, chemicals that transmit signals between neurons, can impair communication within the brain.

Other factors include health conditions such as hypertension, diabetes, and heart disease, as well as medications. Furthermore, the accumulation of beta-amyloid plaques and tau tangles, associated with Alzheimer’s disease, disrupts normal brain function.

Here are some strategies to help maintain your mental acuity

Regular exercise: Exercise is beneficial not only for physical health but also for mental well-being. Physical activity stimulates the growth of new brain cells and can counteract the effects of aging, says BGS Global Neurologist Sandeep Rana. Endorphins released during exercise help reduce stress and improve mood, enhancing concentration and cognitive function. Stretching, walking, and light weight training are excellent starting points. Aim for about 150 minutes of moderate exercise per week to optimise brain health.

Healthy diet: A nutritious diet is fundamental to brain health. Foods rich in antioxidants, such as berries, broccoli, spinach, and legumes, help protect brain cells from damage. Omega-3 fatty acids, found in lean fish, support cognitive function and memory, says Rana. A low-fat, low-cholesterol diet can help maintain optimal brain function. Consult with your doctor to create a diet plan that suits your nutritional needs.

Mental activities: Keeping your brain active is essential for maintaining its strength and health. Activities such as reading, playing games, or doing puzzles can stimulate the brain and enhance cognitive abilities. Regular mental exercise can prevent cognitive decline. Alongside stimulating activities, adequate rest and sleep are crucial for brain health, as they allow the brain to consolidate memories and clear toxins.

Social interaction: Engaging with others through shared experiences and emotional connections is vital for brain health. Social interactions can delay memory loss and support cognitive functions, says Rana. Spending time with friends, joining groups or classes, and volunteering are excellent ways to combine socialising with stimulating activities. These interactions not only boost brain health but also contribute to overall well-being and happiness.

Daily writing practice: Writing daily can significantly improve brain function. Keeping a journal of your activities, thoughts, and reflections helps enhance memory and comprehension. Writing can also serve as a therapeutic outlet to manage emotions and stress, further benefiting mental health, says Rana. Whether you choose a physical journal or an online platform, this practice can strengthen your cognitive abilities over time.

Quality sleep: A regular sleep schedule is crucial for cognitive function. During sleep, the brain remains active, consolidating memories and clearing out toxins. Poor sleep can impair attention, learning, and decision-making, and increase the risk of dementia. Aim for 7 to 8 hours of sleep each night, maintaining a consistent bedtime. Good sleep hygiene practices can greatly enhance brain health and cognitive function.

Strong social connections: Maintaining strong social connections is linked to a lower risk of cognitive decline and dementia. Social interactions can lower blood pressure and improve overall life satisfaction. Isolation increases the risk of cognitive impairments. Make time for friends and family, as strong relationships contribute significantly to mental and emotional health.

Stress management: Chronic stress negatively affects the brain, impairing cognition and memory. It can also lead to long-term changes in brain function and increase the risk of depression and anxiety. Managing stress through techniques such as journaling, yoga, therapy, and meditation can protect your brain and overall mental health.