Chicago Home and Lifestyles – 6 ways to keep sharp and active as you age
We need to support our bodies and our brains as we age by doing meaningful physical and mental exercises. Here are a few daily habits that dementia and Alzheimer’s specialists recommend the most:
Get a good night’s sleep. This is essential in protecting cognitive function. While you sleep, your brain consolidates memories and cleans out metabolic waste that accumulates during the day. 7-8 hours of good sleep is recommended, but it’s even more important to wake up feeling rested.
Prepare yourself for rest. Have a sleep routine every night to calm your nervous system before bed. Limit screen time or completely put the electronics away. Play some soothing music. Meditation is also recommended to lower stress and cortisol. It can increase blood flow along with improving memory and attention.
Practice a healthy diet. Eat foods that support heart health and reduce inflammation as this supports cognitive functioning. A Mediterranean diet that emphasizes plant-based foods and limits animal products and foods high in saturated fats is best. If possible, try to choose whole foods over highly processed foods. Staying hydrated is also very important!
Train your brain. Keep your mind actively engaged. Choose activities that challenge your mind-like reading, solving puzzles, learning a new skill or learning a new language. These support cognitive reserve and support neural pathways. This helps your brain compensate for age-related changes by using alternative neural pathways.
Keep moving. Exercise improves blood flow to the brain to release proteins that promote neuron growth and communication. Strength training can improve mobility, balance and metabolic health. Whatever time of year, pairing exercise with time outside soaking up natural light can improve mood and energy.
Stay socially connected. Humans are inherently social creatures, and this is even more important as we age. Connecting with others reduces depression and loneliness that can lead to cognitive decline. Take a class, join volunteer or support groups, or exploring programs at your local community center can support your cognitive health as you age.
Kathleen Weaver-Zech and Dean’s Team Chicago
