Cognitive health typically becomes a major concern as people age. But it is an essential factor to lead a healthy and productive life, regardless of your age.
According to the Centers for Disease Control and Prevention, cognition refers to “all the mental processes”, from your ability to remember and recall information to learn, solve problems, and make decisions. Genetics and health conditions, including Parkinson’s disease, diabetes, heart disease, and strokes, could impede your cognitive skills.
However, studies suggest that various lifestyle factors may have an effect on them as well. This also points to an important revelation—you can improve your cognitive health by eliminating certain negative habits and embracing positive practices. Here are the essential activities every adult should adopt.
Exercise
Many people already know the importance of exercise to maintain optimum physical health. But did you know that it is just as essential for your cognitive health?
Physical activities such as playing a sport, for instance, engage memory, coordination, thinking, and problem-solving. They force you to think fast and on the spot.
Moreover, exercising can help boost blood-vessel and cell growth in the brain. Even moderate exercise over six months to one year could increase the size of specific brain regions associated with cognitive functions. It could also reduce the risk of critical diseases, including high blood pressure and diabetes, that are linked to cognitive decline.
The reasons for you to get active are certainly compelling. But how should you start? Select physical activities that you enjoy. It could be jogging, hiking, swimming, playing tennis, aerobics, or simply going to the gym. Infusing variety can make your workout regime much more enjoyable.
Assign at least 20 minutes each day for it. But avoid strenuous exercises at the beginning and increase with incremental steps instead. Don’t forget to take breaks in between to allow your body to rest and recuperate.
Get Sufficient Sleep
Lack of sleep can impair your cognitive capabilities. It can impede your memory and leave you unable to concentrate. According to the Sleep Foundation, sleep is essential for sharpening focus, judgment, creativity, and the ability to make decisions. It may even lower the risk of Alzheimer’s and other non-communicable diseases.
The average adult requires at least seven hours of sleep. But it is not just about how much sleep you get. The quality of your slumber is also critical. This generally refers to the amount of continuous shut-eye you get.
To ensure high-quality rest, reduce disturbances from sound and light. For instance, soundproof the bedroom, keep pets away, and use heavy blinds to block off light. Set the thermostat to a comfortable level and create a sleep routine to help you go to bed at the same time every day. Having a light dinner, consuming less water closer to bedtime, and minimizing screen exposure is also essential.
Meditate
You have likely already experienced how elevated stress affects concentration, memory, and judgment. Prolonged stress and burnout can also increase the risk of heart disease, strokes, diabetes, and other diseases linked to cognitive impairment.
Meditation techniques such as deep breathing can help alleviate daily stresses, boost mood, and achieve relaxation. Mindfulness meditation is also known to improve awareness, concentration, and emotional regulation.
If you are new to meditative practices, consider guided meditation videos on YouTube, join a social media community, or download a meditation app. Tai chi, yoga, and similar activities are other excellent options for relaxation.
Socialize
Social interactions engage and challenge your cognitive skills. For instance, the conversations, debates, and exchange of ideas and opinions involve the processing of various facts and details. You may need to refer to past experiences and learn, analyze, and store new information. All these activities exercise critical regions of your brain that are associated with cognitive skills.
Moreover, socializing can provide tremendous emotional comfort essential for relieving stress—a common cause of impaired cognitive performance. So, spend time with your family and friends. Expand your social circle by, for example, joining a local club, taking a class, or volunteering at a charity.
Your professional network can also become a source for socializing—attend industry forums, find others in your field on Leadar, and join online communities on LinkedIn.
Challenge Your Brain
Studies confirm that brain training can boost neural connections to improve your cognitive skills. It is just like how regular physical exercises help strengthen muscles and create better endurance and flexibility.
So, find ways to challenge your cognitive functions. Here are a few activities for you to consider:
- Download brain game apps. These can include Sudoku, puzzles, or memory and math games.
- Learn a new language.
- Start a hobby such as painting, singing, or playing an instrument.
- Develop a new skill.
- Practice visualization.
- Play a game or puzzle with your loved ones. For example, you can play cards, do a jigsaw, or choose a board game.
Eat a Healthy Diet
What you eat could also affect your cognitive abilities. The brain naturally requires nutrition to function at its best and fight diseases. For example, omega-3 and vitamin B6 are essential to help reduce the risks of Alzheimer’s disease. And amino acids are important for synthesizing serotonin, a critical neurotransmitter for memory and learning.
Therefore, a balanced and nutrition-rich diet is imperative for your cognitive performance. Remember to include enough greens, fatty fish, eggs, whole grains, fruits, and seeds in your meals. Even dark chocolates, coffee, and green tea could be beneficial for your brain health.
Enjoy Greenery
According to research funded by the National Institute on Aging, women living in more green spaces had better attention and thinking speed. The effects of nature on your ability to concentrate, destress, relax, and slow down cognitive decline have been known for years. Even indoor greenery could have a tremendous impact on mood and cognitive functions.
So, taking the time to be with nature makes every sense. And it is not just about greenery. Blue spaces such as the ocean, lakes, and other water bodies could yield similar results.
A Final Thought
Your capacity to remember, learn, think fast, and process information could decline with age. But these are essential functions to lead a healthy and productive life. So, protecting your cognitive health is just as important as looking after your physical well-being. For optimum and lasting results, make the above activities and practices a part of your daily life.