Northwest Arkansas Democrat-Gazette
STAY SHARP
Memory loss is not inevitable as we age, says neurosurgeon Sanjay Gupta, M.D., whose new book, Keep Sharp: Build a Better Brain at Any Age (Simon & Schuster), includes a 12week program to help you hold on to memories and develop a sharper and more resilient brain. “There’s a natural wear and tear that happens to our bodies, but the brain is different,” Gupta says. “It can be sustained throughout your entire life and can even get stronger.” Here’s how to get started.
1. Take a hike What’s the perfect activity for the brain? “Take a brisk walk with a close friend or family member and talk about your problems,” says Gupta. Fitness and physical exertion is the only thing scientifically documented to help brain function. Add in social connection and unburdening your problems, and this is the ultimate preventive measure for cognitive decline, he says. Since you’re toting only a mask, keys and hand sanitizer, ditch a cumbersome bag for a colorful walk-ready fanny pack. Kavu Spectator, $25, kavu.com
2. Drink before you eat People who have just 2 percent dehydration may experience cognitive decline, Gupta says. And as we get older, we’re even more susceptible to dehydration. “The brain is not very good at distinguishing thirst and hunger. As a result, the tendency is for people to walk around dehydrated and overstuffed.” The solution: Drink a big glass of water before each meal, and/ or use the Motivational Water Bottle to remind you to drink throughout the day. $30, socalhealthgroup.com
3. Try something new Breaking out of your crossword puzzle rut and trying something new will be better for your brain, Gupta says. Word puzzles exercise a ver specific are of the brain. typically improving word fluency, but there's no evidence they improve brain function, he says. Instead, get your neurons firing by trying something out of your comfort zone, such as practicing a new language, brushing your teeth with your nondominant hand or learning to play chess. Printworks Chess Game, $58, anthropologie.com
4. Chill out Reducing stress and building mental resilience is vital, and it was the Dalai Lama who suggested Gupta try analytical meditation. “Instead of thinking about nothing, I think about something very specific, usually a problem or issue I’m trying to solve,” he says. Other ways you can practice R&R daily: Check out Netflix's Headspace Guide to Meditation, which showcases a different mindfulness technique each episode, or get artistic with a custom Paint by
Numbers (just submit your own photo). $14 per month, netflix.com; from $38, miicreative.com
5. Find purpose Ask yourself basic questions and assign purpose to simple tasks. Why are you running? So you’re around longer for your kids? Why are you eating healthy? So you can improve your mood around others? “You see the brain lighting up in people who do purposedriven activities more so than people who are doing more rudimentary, taskoriented jobs. It’s incredibly healthy for the brain,” Gupta says.
6. Be a learner Sign up for an online class, which can improve cognitive skills, attention to detail, comprehension and more, says Gupta. Boosted by the pandemic, 180 million learners enrolled in massive open online courses (MOOCs) this year, free classes offered by universities like Stanford, MIT and Harvard. The most popular class in 2020? Yale’s The Science of Well-Being, designed to build more productive habits and increase happiness. classcentral.com