It is a common misconception that you will lose your ability to remember and learn new things as you grow older. On the contrary, the brain is a pliable organ capable of amazing adaptations. Certain lifestyle choices can help you harness that power and maintain neural networks that support learning and cognitive function. Here are five changes you can make right now to help support better memory and thought processes.
1. Stay Connected To Others
There is evidence that social isolation can cause persistent cognitive decline. On the other hand, maintaining strong social connections has been linked to retaining memory and cognitive function. Maximize these relationships by focusing on the quality of your connections to others.
Your connections may not even be with people. If you are an introvert who loves animals, consider volunteering at a local animal shelter to build relationships with some four-legged friends. Consider rekindling old friendships that have faded with time if you prefer to be around people. You might also want to join a club centered around one of your interests to meet some new like-minded people.
2. Eat a Balanced (Low Fat) Diet
While there is a gap in existing research on how diet affects cognitive function, many medical professionals recommend a low-fat, plant-based diet to support overall health throughout later life stages. By choosing to focus on plant-based meals, you take in antioxidants, phytonutrients and healthy fats like Omega-3s that are believed to support healthy aging.
Poor eating habits may result in lower levels of these nutrients. If you feel that applies to your dietary choices, consider adding brain health supplements to your daily routine. They may help support normal biological processes associated with aging.
If you decide to improve your diet, check out the Mediterranean Diet for inspiration. It offers balanced meal options that incorporate plentiful nutrients without restricting any food groups. That makes it easy to follow and stick with long-term, which can contribute to success when adopting new habits.
3. Learn Something New
Another key to preserving cognitive function throughout your life is to continue learning. Luckily, technology makes it easy to actively engage with learning regardless of your location or ability to get around. Check out the array of free online courses available from places like Coursera and edX.
Community colleges are excellent places to learn about academic subjects and general self-improvement skills. Many also offer physical education programs, which can help you stay active while learning how to perform new exercises. Some colleges and universities also allow older adults to audit classes for free. If getting a degree isn’t on your wish list, this is an excellent way to learn about a new topic.
4. Get Up and Move
Regular cardiovascular exercise optimizes blood flow throughout your body, including your brain. That may be why adults who remain physically active also tend to retain more cognitive abilities as they age. You don’t have to overdo it at the gym to get these benefits. Instead, try a few of these suggestions to get moving and encourage circulation:
- Take a walk
- Get outside and garden
- Enjoy a round of golf (sans cart)
- Join a senior-focused exercise class
- Swim a few laps
5. Get Enough Sleep
Sadly, many American adults do not get enough sleep. There is a general belief that adults require fewer hours of sleep each night as they get older. However, several sleep experts have concluded that adults over 65 should aim for seven to eight hours of sleep each night. If you aren’t getting that on most nights, you may be living with sleep deprivation.
Sleep deprivation can cause symptoms with potentially serious consequences. For example, you may struggle to maintain focus or pay attention, have difficulty learning or processing new information, or get confused easily, which mirrors cognitive decline.
Although you can’t control it completely, you can influence how well your brain ages. Eating right, exercising regularly, learning new skills, staying connected to friends and family and getting enough sleep help support cognitive function later in life.
