Forgetting things as you grow old? Worried about what you need to do ?

Don't worry! Karetrip is here to help you.

This article will focus on how to keep your brain healthy and sharp as you become old.

The following tips will help you to keep your brain perform sharper:

Stay Physically Active

It is very important to stay active in order to keep your brain strong and healthy. Regular exercises will not only help keep the body fit, but also help to keep your brain healthy.

Engaging in physical activities will help to improve blood flow to the brain which helps to increase growth of cells in the brain. This leads to release of chemicals which increases reasoning and mood of a person.

Make sure to do 30 minutes of exercise which are tolerable for most days. Be it walking, dancing, gardening or swimming.

Stimulate Your Brain

Keeping your brain engaged by doing activities that require mental effort will help increase the intellectual aptitude of an individual.

Learning new skills will also keep your brain active. Learning such skills as you grow old will help reduce problems associated with memory. This was found by a review of earlier studies published in 2021.

Improve Your Socialization Skills

Since humans are social beings, maintaining a social interaction plays a vital role in keeping your brain young, sound and strong.

Creating new friends or keeping in touch with people who are close to you is highly beneficial to keep your brain superb.

A study conducted in the year 2021 shows, where the participants were older people in Japan were individuals who with increased social activity had less risk of dementia than people having lesser social interaction.

Staying connected with family, friends or indulging in social activities such as volunteering or attending social gatherings or any such events will help to keep your brain sharp.

Play Brain Games

Playing memory games helps improve the health of your brain. Even though these games won't help to reduce the risk of brain problems as you grow old, they will help you test the memory level of your brain. This will help to train your memory skills as well.

Playing such games with friends or family can be included in socialization of an individual who will benefit in keeping their brain sharper.

Brain testing games or computer based brain games which are particularly designed for memory exercises, attention, speed, flexibility, and problem-solving will help to train your brain.

Focus on Good Sleep

Maintaining a sound sleep is quintessential for keeping the brain sharper. Proper sleep is a much needed necessity for complete health of the brain. While sleeping, the brain unifies memories, interprets data and flushes out toxins.

Make sure to sleep for 7-9 hours and create a pre-sleep routine so as to alert your brain that it’s time to take rest.

Maintain a Healthy Diet

What you consume can make a big variation in your thoughts and remembering abilities.

A review of past studies found that foods rich in nutrients like vitamin E, B vitamins, and omega-3 fatty acids have been associated with enhanced mental function.

As per a review released in May 2022, the intake of food items that are rich in saturated fats can adversely affect the memory and other neurological functions.

It's excellent if you can include the following food items in your diet -

• Green leafy vegetables
• Fruits
• Berries
• Nuts
• Seafood
• Eating plants like the Mediterranean diet, which features vegetables
• Healthy fats like olive oil
• Omega-3 fatty acids from fish
• Flaxseeds
• Walnuts
• Whole grains
• Lean meat

The Rush University Medical Center in Chicago states that a more recent dietary approach, known as MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay), combines aspects of the Mediterranean and DASH diets but with changes aimed at improving the beneficial impact on brain function.

MIND diet includes-

• Green leafy vegetables
• Other vegetables
• Nuts
• Berries
• Beans
• Whole grains
• Fish
• Poultry
• Olive oil
• Wine

It also restricts the intake of 5 unhealthy category of food items that include- BOX Red meats

• Butter and stick margarine
• Cheese
• Pastries and sweets
• Fried food and fast foods.

Manage Your Stress

It is very important to manage your stress. Persistent stress will have serious effects on your brain. This will damage your memory and its mental abilities.

Engage in stress-reduction practices such as deep breathing exercise, meditation, yoga, or tai chi to encourage relaxation and alleviate the destructive mental impact of stress on the brain.

Make activities that bring joy and relaxation a priority, and if you feel overwhelmed, seek professional assistance without delay.

Protect Your Head

Make sure to protect your head from brain injuries as they will have serious effects on your cognitive abilities.

Ensure head protection with proper wearing of helmets, seat belts and proper safety gear when you do sports. Reduce fall risks by maintaining well-lit, hazard-free homes. Engage yourself in balance and strength-training exercises to enhance stability.

Control Your Blood Pressure and Cholesterol Levels

If you're suffering from high cholesterol and blood pressure, your risk of developing heart disease increases. It also leads to getting a certain category of dementia as well as serious memory loss issues.

A study published in the Journal of Alzheimer’s Disease in 2021 found that good cardiovascular health, characterized by healthy blood sugar, cholesterol, and blood pressure levels, as well as maintaining a good weight, is linked with improved brain function.

Limit the Consumption of Alcohol

High intake of alcohol will have detrimental effects on your brain. This will lead to memory loss, as well as impact your cognitive abilities.

Reduce your alcohol consumption to moderate levels, which means drinking up to one drink per day for women and up to two drinks per day for men.

If you need to drink, make sure to drink responsibly and mindfully for your overall health.

According to the Alzheimer's Association, smoking and drinking raises one's risk of developing dementia.

Stay Positive

Staying positive regarding things in life will have a good impact on your brain health.

Nurture gratitude, optimism, and resilience, and encircle yourself with encouraging and inspiring people. Stay involved by establishing objectives, following your interests, and welcoming new opportunities. A constructive mindset can mitigate the impact of aging on the brain and enhance general wellness.