This Is How You KEEP Your Mind Sharp As You Age!

Maintaining mental health has always been an important and necessary topic. Rapid deterioration of the mind runs in my family, and I’ve seen both my parents and grandparents try their best to combat this process using puzzles, books, games – you name it.

I always wanted to know what the best ways of keeping a sharp, competent mind were. Here I have researched and compiled what I’ve found that’s helped me. My hope is that it helps you, too.

If you know anything more on the topic and want to email me or leave a comment, I’ll be more than happy to incorporate it in this post. I believe this is an important topic, and the more people know how to keep their minds young, the better for us all.

An Introduction To Our Topic:

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The human brain is one of the most fascinating and complex organs in the body. It is responsible for a wide range of functions, including learning, memory, perception, and decision-making. As we age, our cognitive abilities tend to decline, making it more challenging to perform daily tasks and maintain our independence. However, there are ways to maintain and improve mental sharpness, even as we grow older.

Aging causes changes in the brain that affect our mental abilities. The brain’s processing speed slows down, making it harder to remember information, solve problems, or multitask. When change comes, it can be frustrating, but it’s natural and part of the aging process.

There are many ways to maintain and improve mental sharpness as we age. Below I’ve got some strategies that might help:

#1. Keep Your Body Moving

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When I researched this topic, I found that regular exercise can significantly improve cognitive function and even slow down cognitive decline! This is great news! We’re not talking about three-hour harsh workouts that leave you without breath or shaky in the legs (unless that’s something you’re into haha). It’s only basic exercise – keeping the body moving and active, maybe a little strength training, and that’s it!

Check out this study published in the journal “Neurology”. It talks about how physically active individuals were found to have better cognitive function compared to those who were inactive.

Additionally, exercise has been shown to increase blood flow to the brain, which, I probably don’t have to tell you, is important for brain health. This looks like the growth of new brain cells and improved brain function. In fact, a study published in the Journal of Alzheimer’s Disease found that exercise can help reduce the risk of developing Alzheimer’s disease by improving blood flow to the brain.

We can sum this all up with just this if we wanted: regular exercise is not only important for physical health but also for brain health.

So, make sure to include exercise in your daily routine to keep both your body and brain healthy!

#2 Don’t Go Easy On Yourself

Take Up A Challenge!

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First and foremost, challenging your brain with new activities – whether that be mental or physical – is an effective way to maintain mental sharpness. As we age, our brain cells may begin to deteriorate, but engaging in mentally stimulating activities can help slow down this process. According to a study published in the Journal of the American Medical Association, mentally stimulating activities can delay cognitive decline and reduce the risk of dementia.

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Furthermore, engaging in activities like puzzles, games, or learning a new skill can improve cognitive function and memory. For example, completing crossword puzzles or playing a game of Sodoku can help improve verbal and spatial abilities.

But also challenging yourself in more academic ways like learning a new language, memorizing literature, making it a point to read a book a week, and working through something you know you struggle with. Never stop, and keep improving, even if that thing is sitting quietly without distractions and thinking to yourself, or writing out your thoughts, please always outdo that person in the mirror!

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#3 As You Might Have Heard

Diet Is Essential!

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You have got to maintain a healthy diet. It’s been shown to improve cognitive function and reduce the risk of cognitive decline in all age groups.

On the other hand, a diet high in things like saturated fats and processed foods has been linked to an increased risk of cognitive decline.

It just doesn’t make sense to me that we eat so often – multiple times a day – but don’t have a care in what it is we’re consuming. I get that when things taste good, that this is good enough for most of us, but we can’t simply throw caution to the wind. I care about us more than that, and I know that there are probably some good people in your life you want to see healthy and thriving as well.

Here’s the thing, and I’ll do my best to keep it simple because I know this can get overwhelming very fast: eating a diet rich in fruits, vegetables, whole grains, and lean proteins can provide the brain with the nutrients it needs to function optimally. For example, fruits and vegetables contain antioxidants that help protect the brain from damage caused by free radicals, while whole grains provide energy to the brain; and lean proteins such as fish, chicken, and legumes contain amino acids that are essential for the production of neurotransmitters, which are important for cognitive function.

The best resource I can find on learning how to eat healthily is Harvard T.H. Chan School of Public Health – The Nutrition Source. Go check this out and learn from some of the smartest people in the country on this topic. I have and it’s eye-opening.

#4 Take Control Of Your Sleep Schedule!

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This one will probably sound the most appealing to all of us:

Get more sleep!

Before anything else, sleep is essential for cognitive function.

According to a study published in the journal Sleep Medicine Clinics, sleep deprivation can have negative effects on cognitive performance, including attention, memory, and decision-making. Therefore, getting adequate sleep is crucial for optimal cognitive function.

Try and find a single person who knows the full extent of the benefits of sleep, because I can’t. From what I can tell, the science behind it is still being looked into to this day. However, we do know that sleep allows the brain to consolidate memories and process information. During sleep, the brain replays and strengthens memories, which is essential for learning and retaining new information. Additionally, sleep allows the brain to process and organize information, which can improve cognitive function and problem-solving skills.

It’ll also do what we’d call (in Lamen’s terms) “recharge the brain”. During sleep, the brain removes waste products and toxins, which can improve brain function and prevent cognitive decline. Lack of sleep can lead to an accumulation of toxins in the brain, which, I mean, aren’t good.

So sleeeeeeeeep!

I personally find it hard to rest because I feel a sense of laziness and lack of productivity so strongly it won’t let me lie down. I always have to be doing the next thing – even if it’s small and simple, I need to move forward. And that’s good and all, but when I don’t allow myself that time to rest, I feel awful and my levels of creativity and productivity go down with my energy.

I promise you, it’s worth it. Take a few minutes, know that whatever it is you gotta do will still be there when you wake up, and close your eyes.

Happy dreaming!

#5 Go Out And Have Some Fun!

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Guys, it’s not all serious, you’ve got to understand that first and foremost. Staying socially active has been shown to help maintain cognitive function and reduce the risk of cognitive decline.

The science is literally on the side of getting some boogie in your bones!

There’s a study published in the Journal of Aging Research that describes how social interaction can improve cognitive function and reduce the risk of dementia. Socializing with others can help keep the brain stimulated and active, which is important for maintaining cognitive function. So get the gang together, have a couple of parties (I don’t recommend that you get too crazy), or go out on the town and just have some fun. This kind of activity is highly encouraged in a responsible environment, and can quite literally help keep you young.

So engage in social activities, have conversations, play games, and attend those social events. It can help stimulate the brain and promote the growth of new brain cells, and these new brain cells can improve cognitive function and reduce the risk of cognitive decline.

And before I bring this section to a close, let’s go outside the realm of cognitive function for just a minute. This form of activity is also known to have positive effects on mental health. Socializing with others can reduce feelings of isolation and loneliness, which, tying it back around, can have negative effects on cognitive function and overall health.

By staying socially active, you can improve your mental and cognitive health, as well as your overall well-being. If you’re responsible about your choices, there’s really nowhere to go wrong in this.

#6 Take A Breath! Relax…

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Right out of the gate, I want to be clear: chronic stress can have negative effects on cognitive function.

There was a study published in the Journal of Neuroscience, that claims chronic stress can lead to changes in the brain that can screw up your abilities of cognitive function. Therefore we’ve got to understand just how important it is to manage stress in the day-to-day.

But don’t worry!

I’m not trying to be that guy that says “Just deal with it better, here’s a study!” like that’ll fix the problem. And I’ll tell you before we move on: I still get stressed more than I’d like to – but I’m working on maintaining lower levels of it.

These are some helpful steps I’ve taken and some that you might benefit from. I hope they help:

Step 1. Identify Stressors

Take time to write down all the things that stress you out (if making lists is one of them, I’m not sure what to tell you). Figure out what these things are and once you have them in front of you, figure out why each thing is causing you stress, and clearly and maturely handle that issue if at all possible. If you don’t know how to solve a particular issue that you’re having, seek help!

Step 2. Practice Relaxing

There are several exercises you can try, but the two main ones that work for me are:

#1 Close your eyes and do your best to focus on clearing your head and breathing slowly and deeply. Sounds like yoga but for me it works.

#2 Realize you’re in the present moment. You’re not in the future. Hopefully, you or someone you love is not in any immediate danger. You’re just right here. Most of what stresses us is a product of overthinking, if we sever our imaginations of a dozen possible futures, we’re left with a pretty calm reality of the present. Unless your house is on fire and you’re stressed out about that – if it’s something along these lines, please don’t do this one, get yourself and everyone out of a dangerous situation first if you can!

Step 3. Set Realistic Goals

My Father taught me this one:

Instead of looking at one large list of things you’ve got to get done, think about compartmentalizing larger tasks into smaller, manageable goals. Be happy when you’ve got something done, and focus on how much you’re getting done rather than how much is still left to do.

Step 4. Learn To Say No

Understand your limits and don’t overcommit. It’s okay to decline additional responsibilities when needed. Does this stress me out more? You better believe it does. Just take a breath along with me, and try it out!

To look at the resources I took most of these steps from, and to learn more, here’s a list of good places to look:

National Institute of Mental Health

Mayo Clinic – Stress Management

Mind.org.uk – How to Manage Stress

Understand also that these strategies and research aren’t fool-proof means of stress management. But by the Word of God we have an answer that has never, ever failed me when I’ve tried it, so I’m putting the answer to dissolve all stress here at the bottom for those who might be interested to learn what God has to say on the matter.

He says this in Philippians 4:6-7

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

And again in Matthew 6:25-34:

“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Can any one of you by worrying add a single hour to your life? …

…So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the pagans run after all these things, and your heavenly Father knows that you need them. But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

Understand that there is a God out there, and this was His advice that still holds relevancy to this day.

#7 Focus Up!

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Staying focused has been linked to delayed cognitive decline. How about that?

Seems a little weird but it’s true, the more focused we are on a task – whether that be a series of day-to-day menial checklists or a career we’ve set before us – the more intent we are on focusing, the sharper our minds stay and the less likely they are to fall into decline.

Moreover, engaging in mentally stimulating activities can improve cognitive function and memory. Things like reading, taking classes, or engaging in mentally challenging activities can help improve cognitive function and memory retention. A study published in the Journal of Gerontology found that participating in cognitive activities can improve cognitive function and reduce the risk of cognitive decline.

If you’re like me you get bored pretty easily. For me, it can take very little for me to be entertained and focused on something, or it can be an act of Sisyphus just to get me to look at what I’m supposed to. Nevertheless, if you can get yourself involved in what you find to be mentally stimulating activities, they can reduce feelings of boredom, and loneliness, and even go so far as to help with depression – all of which almost always have negative effects on cognitive function and your overall health. By staying mentally engaged, you can improve your mental and cognitive health, as well as your overall well-being.

#8 Understand What Your Situation Is…

What’s Right For You?

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There are even more complications when it comes to things like high blood pressure or diabetes. These illnesses can increase the risk of cognitive decline if you’re not careful, so it’s important to manage these conditions closely and efficiently.

By managing these kinds of conditions, you can improve blood flow to the brain and reduce inflammation, which in turn improves your overall ability to use your brain and your mental clarity. In fact, a study published in the Journal of Alzheimer’s Disease found that controlling blood pressure can reduce the risk of cognitive decline drastically.

Whichever conditions you may have, make sure there is an effort to manage and control them, because once you do it can have positive effects on overall health. By managing chronic health conditions, you can improve your physical health, which can have positive effects on mental health and cognitive function. Managing chronic health conditions can also reduce the risk of other health complications, which can improve the overall quality of life.

#9 The Vice Of Consumption

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Everyone knows smoking and excessive alcohol consumption can have negative effects on our bodies. It has a particular effect on the brain. Alcohol consumption can lead to memory problems and other cognitive deficits, and smoking can cause damage to blood vessels and reduce blood flow to the brain, which can impair cognitive function.

So watch out for these things. If either are a problem for you, please seek help.

See, if you quit smoking altogether it can improve mental sharpness and reduce the risk of cognitive decline. The Journal of Alzheimer’s Disease found that smoking cessation can improve cognitive function and reduce the risk of cognitive decline. Similarly, limiting alcohol consumption can also improve cognitive function in the same manner.

Furthermore, avoiding smoking and limiting alcohol consumption can have other health benefits. Quitting smoking can reduce the risk of cancer, heart disease, and other health complications. Similarly, limiting alcohol consumption can reduce the risk of liver disease and other alcohol-related health problems.

Keep an eye on this, watch your health, and seek help if need be!

For Those Already Facing Mental Decline

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Cognitive decline can have various causes, including medical conditions, medications, and lifestyle factors. Therefore, seeking medical attention is essential to evaluate the underlying cause of cognitive decline. According to the National Institute on Aging, some medical conditions that can cause cognitive decline include dementia, stroke, and traumatic brain injury.

Moreover, a doctor can recommend appropriate treatment for cognitive decline or memory loss. Treatment options may include medication, lifestyle changes, or cognitive training. According to the Alzheimer’s Association, medication can be helpful in managing symptoms of Alzheimer’s and other forms of dementia, while cognitive training can improve memory and overall cognitive function.

Furthermore, seeking medical attention for cognitive decline can also help in managing any other health conditions that may be contributing to cognitive decline. For instance, managing conditions like high blood pressure or diabetes can reduce the risk of cognitive decline.

Seek medical attention if you’re experiencing significant cognitive decline or memory loss is crucial. A doctor can evaluate your symptoms, recommend appropriate treatment, and help manage any underlying health conditions that may be contributing to cognitive decline. So, make sure to prioritize your cognitive health and seek medical attention if needed.

To Wrap Us Up:

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In summary, prioritizing your cognitive health by implementing these strategies can help you stay sharp and independent as you age.

So, start small by incorporating one or two strategies into your daily routine, and gradually build up from there. With dedication and consistency, you can maintain your cognitive health and lead a fulfilling life.

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