Just as building bone mass early in life protects against fractures, building your brain early in life may also protect against cognitive decline, according to Dr. Stephanie Studenski, a member of the American Geriatrics Society who helped organize a recent conference on "cognitive vitality."
"We all know that having a healthy brain in late life can be achieved in several ways, some of which have to do with exercising your mind and body throughout life and leading a healthy lifestyle," Studenski of the University of Pittsburgh School of Medicine told Reuters Health.
"But another important idea is that the brain builds capacity early in life and everybody has extra capacity or reserves," she explained. Building that reserve earlier in life helps protect against losing cognitive abilities to the point where they become a problem.
"We know that the stronger your bones are when you are young, the more that some aging effects won’t end up as broken bones," Studenski said. "Because you’ve got stronger bones when you’re young, even if you lose a little bit they won’t get to the point where they break."
The same is true for the brain. "There is clear evidence that building your brain when you are young is a good way to protect against having problems in daily life with brain function when you’re old," according to Studenski.
She offers these other tips for keeping the aging mind sharp:
— See your doctor regularly and follow their advice. Many health problems — such as high blood pressure, diabetes, depression, or not eating right — can make it hard to keep your mind sharp. It’s important to get regular check-ups to make sure you’re in good health and that any health problems you may have are under control.
— Exercise regularly. Walk, dance, bike, swim, garden, for at least 30 minutes of exercise, three times a week, Studenski suggests. Exercise increases blood flow to the brain, which helps keep the brain healthy and working well and may even help new brain cells grow.
— Get enough sleep. Getting less than 7 or 8 hours of nightly shut-eye can make it harder to concentrate and remember.
— Eliminate stress. Stress can also make it harder to concentrate, learn and remember, and, over time, stress can make it hard to get a good night’s rest. Exercise, prayer and meditation are good stress relievers.
— Think, think, think. The more you use your brain, the better it’ll work. Read a book. Do a crossword puzzle. Play bridge. Join a discussion group at a senior center or church. Take a class at your local community college. Learn to play the piano or to speak Spanish.
— Socialize. Spending time with other people also seems to give your brain a boost. Find ways to meet and get to know others. Join a club. Volunteer. Get a part-time job.
— Eat right. A diet low in saturated fat but rich in fruits and vegetables and B vitamins is good for your brain. Have fish a couple of times each week, especially fish packed with omea-3 fatty acids, like salmon and tuna. Ask your doctor if you should also take multiple vitamin each day.
