Brain train – but switch it up
Keeping your brain stimulated
by reading, doing crosswords
or sudoku, learning a musical
instrument or a new language
may help. But experts agreethat the key is variety. It’s
challenge and novelty that
cause your brain to release
noradrenaline, which helps to
form new brain connections
and promotes plasticity.
So try cooking a new
recipe or take a new
route to a familiar
destination – anything
new that keeps you
engaged with and
interested in the world
around you. Play games
that challenge you
strategically, such as
chess or bridge. Call time on hectic‘Doing too many things
at once overloads our
reasoning, memory and
concentration,’ says Dr
Melanie Wynne-Jones,
‘so we make mistakes
or forget things,
sometimes permanently.’
‘Avoid interruptions and
don’t multitask,’ she says.
‘Make lists, write things
down, and slow down to
a comfortable pace.’
And give your brain
regular time out. Ongoing
mental or physical stress
is tiring, can slow down
thinking and may increaseour risk of dementia. Try
meditation, mindfulness,
yoga and other relaxation
techniques – or anything
which you find relaxing.Have a Greek salad
Eating a Mediterranean diet
- with more fruit, veg, fish,
nuts, wholegrains and olive
oil – can help reduce your risk
of dementia, says the World
Health Organisation.
‘The health benefits of a Med diet
are numerous,’ explains Conner
Middelmann-Whitney, nutritionist
at Modern Mediterranean
(modernmediterranean.com)
and author of Zest for Life: The
Mediterranean Anti-Cancer Diet.
‘These ingredients’,
he says, ‘are often
nutrient dense and
anti-inflammatory – both
essential for good brain health.’
A study from Columbia
University found that following
a Med-style diet could help to
preserve brain cells as we age,
and slow the rate at which the
brain shrinks by five years.Phone
a friend
Staying socially engaged is believed
to support brain health. Loneliness
can increase the risk of dementia
by 40%, according to a large study last
year. Make time for family and friends,
and find local clubs, book groups
and associations in your area
that you can become involved
in. Or consider volunteering
or signing up for a course.AGE-PROOF
YOUR BRAIN
Tiny tweaks to
When it comes to keeping your mind
sharp, a few simple lifestyle changes
are all it takes. Here’s the latest thinking
on keeping your best asset fit...
WORDS: TANYA PEAREY. PHOTOS (POSED BY MODELS): GETTY
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