Your brain is like a muscle; it’s use it or lose it. But just as you exercise your body to stay active, you can also exercise your brain to keep its function sharp through all stages of life.
By keeping your brain in shape, you can build up what neuroscientists call “cognitive reserve,” which is your brain’s ability to find new ways to function. People with a large cognitive reserve may be resistant to dementia and other neurodegenerative disorders.
You can work on improving your brain health and cognitive reserve at any point in your life in fun ways that suit your tastes. Keep your brain fit and active by following these tips:
Learn a New Skill
If you’ve always wanted to learn photography, woodworking or how to decorate a cake, you now have the perfect reason to pick up those skills: it’s great for your cognitive health.
“The key to keeping your mind active is to participate in activities that expose your mind to new topics,” says Dr. Melissa Hunter, a neuropsychologist at Sentara Neurology Specialists in Norfolk, Va. “Mentally challenging activities like learning a new skill, learning a new hobby or even engaging in formal education can have both short- and long-term benefits for your brain.”
No matter what you choose to do, it’s important that you choose a new hobby that interests and excites you. The more you enjoy an activity, the more likely you are to stick with it even if it is difficult to learn.
Head Back to School
Most adults probably don’t think heading back to the classroom is a fun idea, but Hunter suggests that adults check out classes at community colleges.
“Another way to stay mentally active is get as much formal education as you can at any point in life,” Hunter says. “Formal education can be very helpful in building cognitive reserve.”
There’s no need to sit through business or Biology 101. Instead, focus on classes you find exciting. You could learn a new language, how to play a musical instrument or how to use that camera your children got you for Christmas. You could take classes you may have missed as a young adult, but would enjoy now without worrying about the stress of grades.
Take a Hike
Working your actual muscles can be good for your brain, too. Physical activity that is good for the heart is also good for the head.
“One way to think about physical activity and mental activity and how they help the brain is that physical activity preserves the neuronal structural integrity of the brain, like the hardware of the brain,” Hunter says. “Cognitive activity strengthens the functioning and elasticity of the neural circuit, so it’s more like the software of the brain. So these activities support your cognitive reserve in different ways.”
Exercise can also help protect you against risk factors for memory problems, such as stress, anxiety, depression and insomnia.
To get the most brain-health benefits from exercise, make sure you are moving at a brisk pace. Hiking, walking the dog or dancing can raise your heart rate and really get the blood flowing through your whole body — including your brain. Aim to get 30 minutes of physical activity three to five days a week.
No matter what your age, always talk to your doctor before starting a new exercise program to ensure it is safe for you.
Eat Like an Italian
Like exercise, diets that are good for your heart are good for your brain, too. The Mediterranean diet, which is common among people in Italy, Greece and Spain, centers around eating healthy foods grown in that region. You can reap those benefits by eating these foods:
Plant-based foods like whole grains, nuts, fruits and vegetables
Olive oil, instead of butter
Herbs and spices, instead of salt
Red wine in moderation
Fish and lean poultry
Numerous studies have shown that people who eat a Mediterranean diet have lower rates of Alzheimer’s disease, Parkinson’s disease and heart disease.
Join the Club
Though you may have been in clubs when you were a teen or student, it’s also important to keep up with those extracurricular activities as an adult. Social engagement can help you keep your mind healthy, possibly reducing your risk for depression and dementia.
“Things like participating in clubs, volunteering and community support can meet your needs,” Hunter says. “They can mentally challenge you and also provide you with some social support.”
Find a club that supports a passion or hobby of yours. Whether you volunteer to build homes for Habitat for Humanity or join a book club, these social activities offer multiple benefits to improve your health.
There’s no single activity, program or smartphone app that can guarantee that you maintain a healthy, active brain. But if you focus on finding hobbies, clubs, exercise or food that enrich your life, you’ll likely find they support your brain health, too.