How to keep your mind sharp: Preventive action
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How to keep your
mind sharp: Preventive action
From MayoClinic.com
Keeping memory loss at bay as you age isn't just about
keeping your mind in shape, though that's a major component. You can maintain
your sharp mind as you get older by making healthy choices that keep the rest
of your body in top form. Follow these tips now to prevent memory loss later.Special to CNN.com
Exercise your mind
Just as physical activity keeps your body strong, mental
activity keeps your mind sharp and agile. One way to do this is to
continually challenge yourself by learning new skills. If you continue to
learn and challenge yourself, your brain continues to grow, literally. An
active brain produces new connections between nerve cells that allow cells to
communicate with one another. This helps your brain store and retrieve
information more easily, no matter what your age.How can you challenge yourself? Try:
Stay physically active
Research links physical activity with slower mental
decline. Exercise increases blood flow to all parts of your body, including
your brain, and might promote cell growth there. Exercise also makes you feel
more energetic and alert. The best part is that you can make it fun. Pick an
activity you enjoy, whether it's doing yardwork or walking your dog. Exercise
for at least 30 minutes most days of the week.Start by simply increasing your physical activity level. Park your car farther away and walk the extra distance. Take the stairs instead of an elevator. When watching TV, ride a stationary bike. Just get moving. Regular physical activity can help you think clearer, feel better and lower your risk of many diseases.
Develop healthy eating habits
Eat a diet rich in fruits and vegetables. Many of these
contain antioxidants — substances that protect and nourish brain cells. And
antioxidants may help prevent cholesterol from damaging the lining of your
arteries and slowing blood flow to your brain. Foods high in antioxidants
include colorful fruits and vegetables, such as oranges, berries, broccoli,
spinach, carrots, sweet potatoes and tomatoes. In most cases, you're far more
likely to gain health benefits from eating whole foods than by taking
supplements, in pill, capsule or other forms.
Drink alcohol in moderation, if at all
People who drink heavily for years can experience
permanent brain damage due to poor nutrition, and they're at higher risk of
developing memory problems and dementia. Drink alcohol moderately, if at all.
For women and anyone 65 or older, that means no more than one drink daily.
For men under 65, drink no more than two drinks daily.Evidence shows that moderate alcohol consumption may prevent memory loss, though it isn't clear how. But don't use this as a reason to start drinking if you don't already drink.
Manage your stress
Keep your stress to a minimum. When you're stressed, your
brain releases hormones that can damage your brain if you're exposed to them
for days at a time. And chronic stress can make you feel depressed or anxious
— feelings that can interfere with the way your brain processes memories.Take a break. Even if you have only a few minutes to yourself, use it to breathe deeply and relax. Then look for long-term stress solutions, such as simplifying your life, getting some exercise or cutting out some activities.
Protect your head when exercising
Head trauma can increase your risk of developing
Alzheimer's disease. People who participate in sports such as running and
swimming, which have a reduced risk of head trauma, have lower rates of
memory loss. Take precautions to protect your head; for example, wear a
helmet when riding your bike.
Stop smoking
You can add memory loss to the long list of health
problems that come from smoking. Smokers may have twice the risk of getting
Alzheimer's disease as do people who have never smoked. Stop now — it's never
too late. If you quit smoking now, you can still reduce your risk of memory
loss later in life.
Talk to your doctor
Discuss your concerns about memory loss with your doctor.
He or she can look at your overall health and come up with other strategies
for preventing memory loss as you age. For instance, if you have a family
history of Alzheimer's disease, other strategies for preventing that disease
might prove helpful to you.Seeing your doctor regularly also means you'll have routine medical exams to monitor your blood pressure, cholesterol level and blood sugar level. Also make sure your thyroid gland is functioning normally. These are relatively easy to check and are good indicators of what's going on inside your body. April 29, 2005 |
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