The brain workout HOW TO KEEP A SHARP MIND
From improving your diet to ditching unhealthy vices, there are plenty of ways to boost your grey matter
As soon as we wake, our brains are bombarded with information from news platforms and social media, which has a negative impact on our focus, concentration and productivity. Add lack of sleep, a poor diet and a sedentary lifestyle, and it’s hardly surprising that our brain health is suffering as a result. Global events and the cost of living crisis hasn’t helped either. In fact, research shows that stress accelerates cognitive decline, leading to difficulties with memory and problemsolving. So, how well are you looking after your brain? Take our test to find out.
1. How do you sleep?
A Like a baby
B I’m an insomniac
C I like an afternoon nap most days
D I often wake up several times throughout the night
AIM FOR: ANSWER A Sleeping well helps prevent our brains from feeling overworked and unable to function properly.
If you’re a problem sleeper, avoid having electronic devices in the bedroom.
The glow that they emit suppresses the production of melatonin, which interferes with dropping off and remaining asleep. In need of a daily siesta? This isn’t a bad thing. Napping can actually improve your memory, a study from
China has shown. Just make sure you’re not sleeping for any longer than 90 minutes, as this can have the opposite effect.
2. Do you have a set sleep routine?
A No
B I browse my phone
C I have a regular bedtime I stick to
D I tend to fall asleep on the sofa
AIM FOR: ANSWER C A sleep routine helps regulate your body clock and getting plenty of rest can protect against brain diseases. Go to bed and get up at the same time each day – yes, even at the weekends. And use your bed for sleep and sex only.
3. How much exercise do you get a week?
A A 20-minute walk at lunchtime
B At least 30 minutes,
five times a week
C No formal exercise
D I do aerobics every Monday
AIM FOR: ANSWER B
Being active doesn’t just benefit your waistline, it can boost your brain health too. How? “Using skills, such as agility, balance and coordination, can help to increase our executive function, which includes our ability to plan and focus,” says neuroradiologist Dr Emer MacSweeney. Struggle to find time? Squeezing in a 10-minute walk could help lift brain fog and boost concentration, research shows.
4. What sort of exercise do you do?
A Housework
B Yoga with meditation
C Running and spin classes D Walking
AIM FOR: All of the above All types of exercise count when it comes to keeping
your brain healthy. Movement increases hippocampus size – a brain structure influencing learning and memory – helping you to avoid dementia. If you find exercise dull, try dancing. “Remembering new steps activates many neural pathways in the brain, helping to keep it active,” says Emer. Prefer a low-intensity workout, such as yoga combined with meditation? Keep it up – neuroscientist Sara Lazar found experienced meditators aged between 40 and 50 years had just as much grey matter as the average 20 to 30 year-old.
5. What would you say are your vices?
A A frothy cappuccino
B Cigarettes or wine
C Burgers and chips
D Chocolate
AIM FOR: ANSWER D
Good news for chocoholics. Snacking on this sweet treat can increase blood flow to the brain, improving memory and understanding, a US study has found. Opt for a square of 70 percent cocoa chocolate. However, if you’re a smoker, research reveals you have a 45 percent higher risk of developing dementia. Why? “Smoking narrows the blood vessels leading to the brain, depriving it of oxygen,” explains Emer.
6. How are your eating habits?
A I eat a Mediterranean diet B I have whatever I like
C I’m only full after eating
carbohydrates
D I’m fuelled by coffee
AIM FOR: ANSWER A
A diet high in the wrong carbs could raise your risk of Alzheimer’s. “Processed foods, such as pastries and ready meals, cause inflammation throughout the body, including our brains,” says nutrition expert Penny Weston. Follow a Mediterranean diet of fresh fruit, vegetables, lean meat and olive oil. Not only will the high-fibre content keep you fuller for longer, but one study found it can also boost brain resilience.
7. How do you spend your leisure time?
A Going to the pub
B Looking at social media
C Doing puzzles and reading D Watching TV
AIM FOR: ANSWER C
Love puzzles? Stick with it. “Keeping your brain challenged is one of the best ways to encourage it to grow,” says neuroscientist Sabina Brennan. If you like a trip to the pub, you’re in luck. Socialising helps to stimulate brain cells – but keep to small amounts of alcohol.