One unfortunate part of growing older is that the brain starts to atrophy as we age. This means that we lose brain cells, or neurons, and connections between brain cells. In some cases, brains can decrease in volume.
This can lead to problems with thinking, memory, and some difficulty performing simple everyday tasks. The greater the atrophy, the more impairment someone will experience.
The good news is that brain scans have shown that some70-year-olds have brains that closely match those of someone up to 50 years younger than them. Research also points to some simple habits that could help keep you sharp as you age.
So, here are five scientifically proven ways to help you stay mentally healthy now, and throughout your retirement.
1. Read regularly
A study from the Neurology journal revealed that regular reading and writing later in life reduced the rate of memory decline by 32%.
If you're not a keen book lover already, you could join a book club, read to your grandchildren, or subscribe to a favourite magazine or newspaper.
Alternatively, you could give your brain a workout by putting pen to paper (typing will also work!). Whether you send a handwritten letter to delight a friend, start journaling, or simply send regular emails, the exercise of writing can help improve your working memory and communication abilities.
2. Keep physically active
Regular physical activity is good for your health, no matter your age. Many studies have shown that staying physically active can help maintain regular blood flow to the brain, along with other health benefits.
So, make exercise a regular habit. This could be taking your dog for a daily walk, hiking with friends, cycling, swimming, or weekly yoga or Pilates session. Even mowing the lawn or vacuuming your house can count as useful exercise – in more ways than one.
Medical experts recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity weekly.
3. Give your brain a workout
Having a mentally stimulating job could help build cognitive reserve. When you're no longer working, it's important to find other ways to exercise your brain.
If you're artistic, you could do this by drawing, painting, or even carpentry, sewing or knitting if you're good with your hands. Anything artistically creative will provide a helpful intellectual workout.
Another easy way you can sharpen and stimulate your brain is by doing word or number puzzles. Join friends or family for a game of Scrabble,chess, or Trivial Pursuit. Or if you prefer, puzzle out word games such as crosswords or word searches – enjoying a daily dose of Wordle is a good idea,too.
Learning new skills can also help keep your mind active. In fact, studies have found that acquiring skills in later life could potentially reduce or delay cognitive changes associated with ageing.
4. Choose food for your brain
The saying “you are what you eat” isn’t just an old wives’ tale – when it comes to brain health, what you eat can make a huge difference to how well you think.
For instance, foods containing vitamin E, B vitamins, andomega-3 fatty acids have all been linked with improved cognitive function. Conversely, studies have proved that eating foods that are high in saturated fats can have a negative impact on your memory and other brain functions.
10 brain-healthy foods to include in your diet
- Green leafy vegetables
- Other vegetables
- Nuts
- Berries
- Beans
- Whole grains
- Fish
- Poultry
- Olive oil
- Wine (yes, wine – this isn’t a typo!)
5 unhealthy foods to limit or avoid
- Red meats
- Butter and margarine
- Cheese
- Pastries and sweets
- Fried food
- Fast food
“Ultra-processed foods” is a relatively new term that has recently been receiving increasing news coverage. These include ice cream, ham, sausages, crisps, mass-produced bread, breakfast cereals, biscuits, carbonated drinks, fruit-flavoured yogurts, instant soups, and some alcoholic drinks including whisky, gin, and rum.
If you want to protect your brain health, it’s wise to avoid ultra-processed foods entirely, or consume them only very rarely.
5. Maintain a social circle
When you retire it's easy to lose many of the social connections you once enjoyed on a daily basis. Spending too much time isolated and disconnected from other people can do surprising harm to your health. In fact, older adults who suffer isolation or loneliness could increase the risk of developing dementia by 50%.
If you find yourself spending too much time alone, try joining a social group or class that you think you’d enjoy.
U3A (The University of the Third Age) might prove a useful starting point. Run by volunteers, the organisation has a worldwide presence and offers thousands of different courses, classes, and social activities so there's a strong chance you'll be spoilt for choice for things to get involved with.
To find out what's happening near you, a simple internet search should reveal your local U3A groups in one click.
