The most of things that worries people above the age of 40 is about growing older and also the fear of losing your memory. Where people would rather find it hard to remember names, facial differences,numbers, etc
There are some fairly obvious things to avoid if you want to maintain good brain health.
These include smoking, becoming overweight and developing Type 2 diabetes. But what can you positively do to enhance your brain?
An experiment was carried out recently at the Newcastle University with 30 volunteers were recruited to find out how memory loss can be avoided.
The test was to measure things like memory, ability to problem solve and general psychomotor speed (reaction times).
Everyone was then fitted with an activity monitor to measure how much and when they were moving.
The volunteers were then randomly allocated to three groups and asked to do a particular activity for the next eight weeks.
One group were asked to walk briskly, so that they were just out of breath, for three hours a week.
The idea is that walking - in fact any form of vigorous exercise - will keep your brain fed with lots of oxygen-rich blood. This was not a popular choice with some.
"Walking is my least favourite activity"one of them said.
The second group were asked to do puzzles, such as crosswords or Sudoku. Again they had to do it for three hours each week. The reasoning behind this approach is that your brain, like a muscle, benefits from being challenged. Use it or lose it.
The final group were asked to take part in an art class which also happened to involve drawing a naked man,
THE RESULTS:
By the end of eight-week trial, almost everyone in the (Brisk)walking group noticed a big improvement in their general health - how much easier they found managing a particular hill.
Some of the second group had found the art class hard at first, but by the end of the eight weeks many were hooked and swapping Sudoku tips.
The most enthusiastic group, however, was undoubtedly the art class.
"I have become a compulsive drawer of everything," says Simone. "I have been out to buy myself some pastel pencils and even a book on 'How to'paint... So, art equals pleasure, but which group enjoyed the greatest improvements in brain power?
All the groups had got a bit better, but the stand-out group was those who had attended the art class.
It seems the naked man, had made a big impression.
But why should going to an art class make a difference to things like memory? Clinical Psychologist Daniel Collerton, one of our experts from Northumberland, Tyne and Wear NHS Trust and Newcastle University, says that part of the benefit came from learning a new skill. "Learning something new," he says, "engages the brain in ways that seem to be key. Your brain changes in response, no matter how many years you have behind you."
Learning how to draw was not only a fresh challenge to our group but, unlike the puzzlers, it also involved developing psychomotor skills. Capturing an image on paper is not just intellectually demanding. It involves learning how to make the muscles in your hand guide the pencil or paintbrush in the right directions.
An additional benefit was that going to the art class meant that for three hours a week they had to stand while drawing or painting. As we've shown before on Trust Me I'm a Doctor, standing for longer periods is a good way of burning calories and keeping your heart in good shape.
The art class was also the most socially active, another important thing to bear in mind if you want to keep your brain sharp. This group met regularly outside class, were keen to exchange emails and there was a definite social aspect to this intervention.
All of which meant that this group enjoyed a triple benefit when it came to boosting brain health. One of our volunteers, Lynn, says that learning to draw had produced other, unexpected benefits.
"Part of my job involves writing and pitching bids, which is a difficult and lengthy process," she explains. "I am dyslexic which is an added hurdle. But having done the art class I found that my writing now flows and my ability to concentrate has improved. It seems to have opened my mind. I'm not sure I can explain it properly, I just know it made a difference."
It is likely that any group activity which involves being active and learning a new skill will help boost your brain. Ballroom dancing, anyone?
Here are six of the best ways to prevent memory loss.
1. Engage Your Brain
If you want to keep your body in peak physical condition, you have to exercise your muscles. The same can be said for the brain: you must engage in daily mental exercises to keep the mind sharp.
There are many ways to do this each day that feel more like fun than work. For example, play cards with friends or by yourself, take a new route to work, download a free brain game app to your phone, learn a new language, join a club, etc. Anything that challenges your brain will help keep your mind sharp.
2. Go For A Walk
Walking stimulates more than just your muscles; it can actually help ward off many diseases that attack the brain.
Best of all, walking doesn’t have to be strenuous. Simply grab your favorite pair of walking shoes and get outside for a half hour each day. Pay attention to your surroundings, sing a song, try to memorize the names of streets, etc.
Anything that keeps the brain active will help improve memory while keeping diseases like dementia and Alzheimer’s at bay. Plus, walking also helps fight off high cholesterol, high blood pressure, and diabetes.
3. Stay Socially Active
Join a new social club or social media group, hang out with friends more often, or become active on a hot topic discussion forum. All of these keep you socially active, and the more brain connections you have each day, the better you become at preserving memory and mental function.
When you’re social, the brain has to recall names, conversations, and facts from the previous day, which in turn strengthens cognitive function and enhances memory.
4. Get Plenty Of Sleep
When you feel lethargic, your concentration and attention levels go down significantly. If you have difficulty getting a full nights sleep, try to avoid eating large meals before bed, avoid caffeine after dinner, and start going to bed the same time each night. Keeping to a nighttime routine makes it easier to relax and fall sleep and can lead to greater concentration in the morning and throughout the day.
5. Utilize Brain Tricks
Playing little games with your brain each day can be one of the best ways to prevent memory loss.
Each time you come in contact with a person, begin to associate their name with an object. When you meet Bob, think of a buoy in the ocean. When you meet Phil, think of a full glass of water. When you see Frank, imagine a thick juicy hot-dog on the grill.
These little games you play with your brain not only help you remember things more vividly, they also force you to make mental connections that help the brain stay more active each day.
6. Eliminate Stress From Your Life
It may not seem obvious, but one of the best ways to prevent memory loss is to eliminate as much stress from your life as possible. Higher levels of stress lead to more cortisol in the body which makes it more challenging to recall information.
Excess stress is extremely bad for the brain and speeds up the memory loss process. Focus each day on something that can relieve stress like yoga, meditation, or getting a massage.
If you feel that you are losing your memory even after trying some of these techniques, consult with a doctor to see if certain medical conditions like depression, diabetes, or thyroid disease are causing issues. The problem may stem from medications you are currently taking, in which case the doctor can make a change in the dosage or offer an alternative prescription to help eliminate the problem.
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