You have no idea where your keys are. You call your children by whatever name springs into your mind first. You walk into the bedroom only to immediately forget why you’re there. We all have moments like these, regardless of our age.
But, whether you're 30 or 90, it's a good time to look for ways to keep your mind active and your brain healthy. Studies have found that you can help reduce the risk of dementia and cognitive decline by practicing healthy habits like getting plenty of sleep, not smoking, eating a healthy diet and staying physically active.
You can also try some of these fun strategies to help sharpen and protect your mind.
1. Play an instrument
That’s right. Playing your favorite instrument doesn’t just make you a baddie, it can also help ward off cognitive decline. Research has shown that people who play musical instruments are also really good at executive function tasks and that the skill can increase cognitive reserve. That’s the brain’s ability to find alternate ways of getting things done. Cognitive reserve can be especially helpful if you do get Alzheimer’s disease or any other type of dementia.
2. Learn a new language
It's never too late to pick up a foreign tongue. Research has shown a significant delay in Alzheimer's symptoms in people who are bilingual. We don’t exactly know why or how this happens, but it may be because bilingual brains can compensate for the deficits caused by Alzheimer's. In other words, bilingual brains act like they're less damaged than they really are. You can take a class in person, online — and there’s even an app for that.
3. Mix up your morning routine
Do you normally get dressed before breakfast? Switch things up and get dressed after breakfast instead. Take a different route than normal when you walk your dog. Brush your teeth with your non-dominant hand. Brain imaging studies have found that new activities exercise large areas of the brain's cortex and increase levels of brain activity in several areas. And this activity decreases when the task becomes automatic and routine. So skip the same old, same old and bring on something fresh.
4. Play strategy games
Playing games like bridge, chess or Mahjong isn’t just fun. It can also keep your brain in tip-top shape. And the more strategy the games require, the more effectively they'll challenge your brain and improve your quality of life. Add in some friends to play with, and you’ll get an even bigger boost. Checkmate, cognitive decline.
5. Solve some puzzles
Keep your brain active with puzzles of all types. Try jigsaw or crossword puzzles or Sudoku. Or go for brainteasers like anagrams. And keep increasing the challenge. You can buy books of puzzles, check out the weekly newspaper or even find free puzzles and brain teasers online. Jigsaw puzzles promote your problem-solving skills, which helps keep your mind sharp as you think about how the colors and shapes match up. Be sure to try puzzles that are new to you. Remember that challenging your brain to something unknown is more beneficial than doing the same thing over and over.
6. Become a book worm
Burying your nose in a book is another way to stimulate your brain and slow memory decline. And reading in a new way can offer further improvement by using different brain circuits. Alternate between reading aloud or listening to a book on tape instead of always reading silently to yourself. Grab a book that's outside your comfort zone. If you normally reach for chick lit, dive into a memoir. Join a book club to keep you accountable for your reading and expose you to different genres of books. Plus, you'll get the benefits of socialization.
7. Memorize something
What better way to get your brain pumping than to memorize something … anything? Set a goal to memorize some phrases or verses from a favorite proverb, book or poem. Or take a look at a map and commit to memorizing all the counties in your favorite state. See if you can commit all the episode names of Friends to memory. Not only will it exercise your brain, but it will be a neat party trick.
8. Do math — the old-fashioned way
Instead of balancing your checkbook with an online program or a calculator, do your calculations with a pen and paper. It won't take much extra time. And brushing up on your math skills can only benefit your brain. You can also help your grandchildren with their math homework to keep your brain moving. You may find that even first-grade math is challenging!
9. Take a class
Never stop learning! Always wanted to get more into cooking, art, science, math or something else? Sign up for a class at your local community college, recreation department or an online course. You may even decide to get an advanced degree. A higher level of education has been associated with better mental functioning in old age. Experts believe that advanced education may help you get into the habit of being mentally active. As you challenge your brain with mental exercise, you activate the processes that help maintain individual brain cells and stimulate communication between them. And learning something new helps your brain work in a way that it normally doesn't.
10. Hang out with your besties on the regular
Make the time to see your friends. Research shows that socialization has great benefits for your brain. And people who have regular social interaction have better cognitive functioning over time and lower risk of cognitive decline. And if your social circle isn’t wide, find creative ways to interact with others. Tutor a student at a local school. Make meals at a local food bank. Or hang out at your local pet shelter. You’ll not only be getting in some good face time with others, but you’ll be doing a good deed as well.
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