BOOST YOUR BRAINPOWER
MOVE IT… A review of 39 largescale studies found that doing aerobic exercise and strength training could improve memory, attention and how well people carry out tasks. ‘Taking regular physical exercise appears to be one of the best things you can do to reduce your risk of dementia,’ says Dr Clare Walton from the Alzheimer’s Society. The reason it’s so good? ‘Oxygen is the fuel for your brain, and so it’s worth doing everything you can to improve your heart health and your blood circulation.’ Also, some research has found that practising the relaxation techniques used in yoga and meditation can lower your risk of mild cognitive impairment, as they help reduce anxiety, fatigue, stress and insomnia, issues that can muddle thinking.
… AND EXERCISE YOUR MIND Research has found that consistently learning and doing new things could build and fortify neural connections that can slow brain ageing, and it’s also been suggested that people who challenge their grey matter with complex jobs, evening classes or crosswords and puzzles could be less likely to get dementia. ‘Studies have found that some people with high IQS have essentially delayed the symptoms of dementia by four or five years,’ says
Professor Robert Howard, professor of old age psychiatry at University College London. ‘However, it’s important to note that using your mind more does not stop you getting Alzheimer’s. Instead, there’s a theory that learning gives you greater reserves on which to draw as your brain declines.’ Here are three ideas to try.
1 Find a new challenge Forget what you’re good at – it won’t stimulate you – and instead go out of your comfort zone to challenge your brain. From making your own jewellery to painting, the sky’s the limit. One study found that those who started acting classes boosted their ability to remember words, numbers and short stories by up to 19%.
2
Broaden your horizons Instead of focusing on things that only use a narrow part of your brain, try a range of activities that use a host of processes. Challenge your brain with games and puzzles, and remember: the best are those you enjoy most, because persevering with them helps you learn more, which in turn enhances your brain power.
3
See your friends ‘Those with a richer social life seem to have some protection against dementia,’ says Professor June Andrews, author of Dementia: The One Stop Guide and adviser to the Dementia Services Development Trust. ‘No one knows for sure why, but it could be that just keeping up with people in itself is mental exercise. For instance, if you’re meeting friends, the complexities of organising the catch-up can be a mental workout in itself!’
MANAGE STRESS
While a little bit of stress can give us a boost, repeated stress can mean we function less well. Researchers found that chronic stress can lead to changes in the brain’s structure, affecting the part that is central to learning and memory. Try mindful breathing – for 10 minutes, focus on slowly breathing in and out, allowing thoughts to come and go.