10 Ways to Keep the Mind Sharp for Older Adults I A Place for Mom

Just as exercise improves your physical health, brain workouts make your brain stronger, boosting your memory and thinking skills.Even better, its never too late to begin exercising your most important muscle.Read on for 10 easy ways to stimulate your brain.

Exercise for a Healthier MindYour mind and body are interconnected so, often, what benefits the body benefits the brain.Regular exercise, even taking a simple walk, goes a long way toward improving your memory and cognitive skills, according to Dr.Scott McGinnis, an instructor in neurology at Harvard Medical School.In fact, the foots impact during a walk sends pressure waves through the arteries, increasing blood flow and resulting in a healthier mind, according to researchers at New Mexico Highlands University.

Try adding some of these physical activities to your daily or weekly routine to boost blood flow to your brain:Hiking on nearby nature trailsTennis or pickle ballWalking your dogYoga or tai chiWater aerobicsFunctional fitnessWeight liftingRead for Intellectual StimulationIn a study in the journal Neurology, regular reading and writing in late life reduced the rate of memory decline by 32%.Here are ideas to get reading more often:Join or start a book club through your church, temple, or local library or book store.Read to your grandchildren in person or via FaceTime or Skype.Subscribe to a magazine or newspaper.Set aside a time of day for reading.Read only what you like its OK to give up and choose something else.Eat Healthy to Stimulate Your BrainYou may know that nuts, fish, and red wine have been linked to a healthy brain.For an extra brain boost, try including these foods in your diet, suggests Healthline:Salmon is filled with Omega-3 fatty acids, major building blocks of the brain.Green tea improves alertness and focus.

Its rich in polyphenols and antioxidants, and has been linked with a reduction in the risk of Alzheimers disease and Parkinsons.Eggs have many nutrients tied to brain health such as B6, B12, folate, and choline.Choline helps create a neurotransmitter called acetylcholine, which helps regulate mood and memory.Blueberries have antioxidants, which have been shown to improve communication between brain cells, delay short-term memory loss, and reduce inflammation.Strive for Good PostureIf your mother or teachers told you to sit up, they were right to maintaining an upright posture improves circulation and blood flow to the brain.

Here are three ways to improve yours:Sleep with your spine aligned: Sleeping on your back or side is generally less stressful on your spine, according to Cleveland Clinic.In back sleeping, gravity keeps your body centered over your spine.If you sleep on your side, keep your head in neutral posture with your chin straight ahead.Improve your balance: Staying balanced reduces the risk of falls and benefits the spine.

Try online or in-person yoga for beginners classes to improve balance.Maintain a healthy weight: Carrying extra weight adds stress to your muscles and makes it more difficult to maintain proper posture.Get Plenty of Sleep to Improve MemorySleep problems can lead to trouble with memory, concentration, and other cognitive functions, says the National Institute on Aging.Memories and newly learned skills move to more permanent regions of the brain while you sleep, according to the National Sleep Foundation (NSF).

This makes them easier to recall.Adults 65 and older should aim for seven to eight hours of sleep, says the NSF.If youre between the ages of 26 and 64, the goal is to get seven to nine hours of sleep.Do you want to ensure youre getting the best sleep possible? Here are some tips to help:Stay consistent: Pick a bedtime and stick with it a routine will help you sleep better overall.This also includes setting a regular time to wake up on weekends.Avoid heavy food: Large serving sizes can irritate your stomach causing you to lose sleep.

Instead, when youre hungry at night, have small snacks like nuts or slices of fruit.Limit stimulants: Try to avoid coffee, cola, cigarettes, and chocolate for up to four to six hours before bed.Limit alcohol: Alcohol disrupts REM and slow-wave sleep, which are important for memory.Its best to avoid alcohol four to six hours before bed.Play Games or DrawPaint, color in an adult coloring book, or grab a pen and paper and draw.

Whether its a masterpiece, or a mere doodle, making something artistic is a creative workout and an intellectual activity for the brain.Games are another excellent and simple way to sharpen and stimulate your mind.Here are a few fun games for your brain:SudokuChessScrabbleTrivia Listen to Music or Play an InstrumentMany people find listening to or playing music enjoyable, but thats not the only benefit it also improves memory function in older adults, according to a 2019 study in Frontiers in Psychology.Finding your favorite tunes, or learning to read or play music is easier than ever thanks to versatile platforms and technology:YouTube: A classic way to search for your favorite songs, music videos, or instrument tutorials.

You can listen to your favorite songs while learning to play them.Spotify: A popular platform that includes new and older songs from all around the world.Create playlists easily, and listen to your favorite songs anytime you want.Pandora: Stream music for free and check out new artist or song recommendations.You can easily discover new music based on artists you already like and build your catalog.Take Lessons: Schedule a lesson online or in-person with an instructor at a price that works for you.

Group lessons are available too, so you can learn with loved ones.Learn a Foreign Language to Boost Cognitive FunctioningEven if international travel isnt in your plans, learning a new language can be beneficial.It improves cognitive functioning in older adults, according to a review of several studies in Frontiers in Human Neuroscience.

Find a New Hobby to Strengthen Your BrainLearning a craft or skill can stimulate your mind, relieve boredom, and liven up your daily routine.Manycollegesand senior centers offer engaging, low-cost lectures and classes for older adults.Whether youre learning a new recipe, beefing up your computer skills, ongoing education is a surefire way to stay sharp.

What interests you?CarpentrySewingGardeningCookingKnittingPhotographyFishingGolfingSwimming Write FrequentlyWritingimproves working memory and communication abilities.In the end, it doesnt matter what you decide to write because simply expressing yourself will boost your brain activity.These 9 easy writing exercises can jumpstart your creative energy.

Have fun, and enjoy a brain workout by writing one of the following:PoetryCreative storiesSong lyricsHand written lettersEmailsBlog postsCardsAlthough there are no clinically proven ways to reverse the course of brain diseases like Alzheimers, these tips may help combat normal, age-related mental decline.By continuing to find unique ways to stimulate your brain, you increase the odds your brain will thrive for years to come.Related Articles:8 Ways Mindfulness Benefits Seniors
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Yoga and Other Low-Impact Exercises for Seniors10 Simple Ways to Keep the Mind Sharp as You Age posted by Merritt Whitley