Many people worry about their brain health as they age. Many worries that their brain may not be as sharp as they used to be. It’s like they are losing their cognitive abilities from youth.
Senior citizens are often sharp and alert well into their nineties and eighties. What is it that makes them so fortunate? How can we make sure that our minds remain sharp into old age?
Some believe it’s genetics. Others say some people were born this way. Although there may be a genetic component to the brain’s ability to function, there are many things we can do.
1 The brain, unlike other organs, can change, rewire, and grow neuronal connections. This ability is called “neuroplasticity”. 1 We can give our brain the gift and ability to live longer. These are some suggestions and exercises that will help you do this.
Learn Something NEW
Learning is often thought to be only for younger people or those pursuing a specific job. Lifelong learning is the best way to maintain brain health well into old age. 2 The brain is similar to a muscle. Your muscles will weaken if you sit or lie down all day. The same goes for your brain. You have to use it or lose it.
To keep your brain in peak condition, you must challenge it, just as with exercise. The brain’s ability to create new connections in old age has been proven by studies 3, so make sure you take advantage of this ability. You might consider taking on the challenge of something you’ve always wanted to do but were afraid you wouldn’t be able to do. You can also try something completely different from what you have been taught. If you’re a math wizard, take a literature class or even an art workshop.
This Exercise: Brain games can be a great way to learn, and studies have shown that they can help prevent brain decline. This exercise, called Brain Circuit Drawing, helps to balance the brain’s hemispheres and improves hand-eye coordination. Use a piece of paper and a pencil to practice drawing the patterns until you feel confident and your drawing is symmetrical.
Pursue Your Life
People often feel lost after retirement, especially when they lose their sense of purpose. This can be detrimental to your brain and cause cognitive decline in older people. 4 People who feel fulfilled are happier, more resilient, and less stressed.
I advise people in my book I’ve Decided To Live 120 Years to assume they will live 120 years. This is not to guarantee that they will, but it is the best way to live a meaningful, long, purposeful life. It’s possible, even though the oldest people on the planet are only a few years from that age. This mindset will allow you to remain in your prime at age sixty, seventy or eighty. The good news is that age doesn’t have to limit our ability to choose a grand vision for ourselves, one that inspires us and makes us feel like we’re making a difference in the world.
This Exercise: Ask yourself, “What is the most important thing in my life?” Make a list. What are you most passionate about? Integrity, love, abundance? Whatever they might be, write down 10 things you think of. Ask yourself the following question for each item: “Would this value make you feel truly happy and fulfilled?” Next, pick the five most important things to you. You can find ways to bring them more into your life.
Regularly
Stress is a major enemy of brain health. It is also associated with a higher risk of developing Alzheimer’s or other forms of dementia. It is best to control stress for your overall health, mind and body.
It has been shown that meditation is a great way to reduce stress and improve cognition. Meditation is particularly effective in reducing stress and improving cognition. 6
This Exercise is for You: Meditation is as Simple as Deep, Mindful Breathing. I frequently teach this exercise to help people relax and focus. This is how it works in essence:
- Place your lower back comfortably, such as on the ground or in a chair. On a flat surface, you can also lay on your back. Close your eyes and relax your neck, shoulders, and shoulders.
- One hand should be on your chest, the other on your lower abdomen.
- Breathe in and let your abdomen expand as if it were a balloon filled with air. Your abdomen should contract when you exhale. Your hand should not touch your chest.
- Beginners might start by focusing on the sensation of pulling your abdomen in and out without worrying about how long each breath takes.
- Breathe comfortably and let go of any tension. It doesn’t matter if you hold your breath or slow down. Your breathing will slow down and stabilize once your body has relaxed enough.
- You’ll feel the heat as you continue your abdominal breathing. Concentrate your attention on this heat, which will slowly grow stronger, eventually reaching your lower back and entire abdomen. You will feel full of energy in your belly.
