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The upkeep of your mind is vitally important. If we aren’t careful, our neglect of cognitive care could lead it its decline. In the US alone, there are 6.2 million people living with dementia. Studies show that more than 11 million family members, and other unpaid caregivers, provided an estimated 15.3 billion hours of care to people with Alzheimer’s or other dementias in 2020.

 

Unfortunately, these figures reflect a decline in the number of caregivers compared with a decade earlier. This has put a huge strain on the healthcare system and is leading to more wait times for patients. And while more jobs are available for those who get an optional certificate in senior living management there is still a big hole in the caregiving sector. This is why preemptive measures are very important. The good news is that is possible to reduce the chance of getting the above conditions through good mental practices. This is why we need to develop habits that empower the mind and protect cognitive abilities.

 

Here are five health endeavors that can do just that.

 

Get regular physical activity

 

Getting exercise isn’t just for your physical health— physical activity can actually boost brain health as well. When you get moving, your brain is being pushed to think, problem-solve, and focus. Exercise also brings oxygen-rich blood to the region of the brain that’s responsible for thought.

 

Cognitive decline is almost twice as common among adults who are inactive compared to those who are active. Thus, it’s recommended that adults get at least 150 minutes of moderate-intensity exercise weekly. This can be broken into 30 minutes of exercise, five days a week. You can also choose any physical activity you enjoy; from walking the dog, dancing, or going to the gym.

 

Biohacking your brain

 

Biohacking, or what can be described as do-it-yourself biology, basically means making small, incremental changes to your lifestyle to boost your overall health and well-being. Neurobiologist Willeimier initially came up with a collection of proactive strategies for preserving cognitive health.

 

Now, there’s a variety of online short courses that teach you brain activities like writing with your non-dominant hand and mindfulness journaling. Experts also recommend at least seven hours of sleep daily, and an increased intake of brain foods, or foods rich in omega-3 and flavonoids. These include fatty fish, berries, legumes, dark chocolate, vegetables, and nuts.

 

Learning something new

 

The process of learning something new promotes cognitive functions like concentration, memory recall, and attention to detail. Learning a second language, for instance, has been shown to have huge benefits for cognitive ability. Studies show that it increases your executive function, which are the skills that allow you to control and direct your attention, as well as your ability to plan. It doesn’t have to be a language, any new skill will help improve your brain’s health.

 

Meditating and reflecting

 

Meditation is mostly known to help reduce stress levels and help relax your body and mind. But more than that, meditation is linked to increased gray matter in the hippocampus. The grey matter throughout one’s central nervous system is responsible for controlling movement, memory, and emotions, which is why those who have meditated for years have been found to have increased cognitive function. Beginners in meditation can start out by finding a calm space, focusing on their breath, and clearing their minds. Mind-body exercises like tai-chi and yoga are also great because they combine physical, cognitive, and meditative exercises.

 

Keeping up with your social life

 

Socialization is important for the cognitive function of older adults. Research has shown that the lack of social interaction can affect cognition negatively, while strong social ties have been associated with a lower risk of dementia. Constantly interacting with other people, whether they’re family, friends, acquaintances, and others, can promote intellectual stimulation. Moreover, a rich social environment provides sources of support, reduces stress, and helps combat depression — all of which can lead to better mental health and slowed cognitive decline.

 

Invest in yourself

 

It’s a natural process for our brains to change with us as we age. But through these five health endeavors that you can incorporate into your daily routine, you can actively choose to give your mind the attention it deserves, and possibly stave off cognitive decline as early as now.

 

Article specially produced for toolsforwellness.com

Produced by: JBarber