Some people are able to effortlessly remember even the most mundane details, and quickly comprehend new things – ever wished you could be like that? Well, you can. All you need to do is to keep your brain active and acute. Wasting away on your couch watching mindless television shows is not going to help. So, get up and check out these easy strategies that are sure to help you boost your long-term brain health.
Don’t be tempted to start skipping your morning walk or lunchtime gym class, if you want to maintain your grey matter. Older adults who exercise regularly show less brain shrinkage, which can cause memory and thinking problems, than those who exercise less often, says US research.
Don’t assume your ability to retain information declines as you age. US researchers claim that ‘wakeful resting’ – closing your eyes for 10 minutes after learning something verbally new – helps you remember it for longer. The brain has time to turn this material into lasting memory.
Crosswords are okay, but when it comes to building mental muscle, the bigger the challenge, the better, says Michael J. Gelb, co-author of Brain Power, Improve Your Mind as You Age. The less familiar the activity, the better it’s going to be for your brain, he says.
If you’ve got a big presentation tomorrow, you’ll remember your speech better and dazzle the audience if, instead of cramming until the sun comes up, you get at least six hours of sleep, a study in the Journal Learning and Memory suggests.
According to a recent study published in the Journal of Health and Social Behavior, we need a variety of brain stimulation, including social activity, to keep our minds sharp. This is especially true later in life, when aging takes its toll on memory and other complex neurological processes.
According to the latest research, people with high levels of markers for vitamin B12 deficiency were more likely to score lower on cognitive tests, as well as have a smaller total brain volume. Mental fogginess and problems with memory are two of the top warning signs that you have vitamin B12 deficiency, and this is indicative of its importance for your brain health.
In addition, a Finnish study found that people who consume foods rich in B12 may reduce their risk of Alzheimer’s in their later years.
You’ve probably heard of the “Mozart Effect,” which suggests listening to classical music can make you smarter. Listening to music has also been associated with enhanced cognitive functioning and improved mental focus among healthy adults, so take advantage of this simple pleasure whenever you can.
Stress is one of the brain’s worst enemies. Over time, chronic stress destroys brain cells and damages the formation of new memories and the retrieval of old ones. Studies have also linked stress to memory loss.
Nuts of all kinds are full of magnesium, a mineral linked to improvements in short- and long-term memory. (A handful of almonds or cashews, in particular, boasts about 25 per cent of your daily requirement.) According to research from MIT and Tsinghua University in Beijing, magnesium seems to promote new connections between brain cells.
Blueberries may help keep your brain firing. A study in the Journal of Agricultural and Food Chemistry suggests that the fruit’s wealth of anthocyanins—the antioxidants that create the blue hue—foster neuron-to-neuron communication in the brain, which may help delay memory loss.
Research shows that omega-3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega-3, especially cold water “fatty fish” such as salmon, tuna, halibut, trout, mackerel, sardines, and herring. If you’re not a fan of seafood, consider non-fish sources of omega-3s such as walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.
Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.
Read: 5 Amazing Health Benefits of Green Tea
Text: Bauer/ Good Health/ Additional Reporting: Shenielle Aloysis