Preserving brain health and sustaining mental activity in mature age is an important task influenced by numerous factors. It is noted that with age, natural changes occur in the brain that can lead to deterioration in memory and cognition. However, research published in the ‘Journals of Gerontology: Psychological Sciences’ presents interesting findings on the impact of mental stimuli on preserving cognitive abilities in retirement age.
Scientists from Concordia University in Montreal, Canada, conducted a 4-year study, examining cognitive functions in 333 individuals who had just retired at an average age of 59. Participants were asked specific questions and underwent tests assessing their motivation, activity, and cognitive abilities.
The study identified three key factors associated with the level of cognitive abilities in retirement age individuals:
- Mental activity and its diversity: A predisposition towards mentally challenging activities decreases the likelihood of cognitive function decline with age. Emphasizing the importance of maintaining mental activity, researchers claim that diverse mental activities contribute to preserving cognitive functions throughout life.
- Psychological state: Individuals experiencing even mild forms of depressive disorders are more susceptible to cognitive decline after retirement. It’s important to consider symptoms of depression as they can significantly impact the preservation of mental activity.
- Activity and motivation: Retirement may coincide with the onset of a natural decline in mental activity. However, engaging in diverse mental activities and combating symptoms of depression can help prevent or slow down this decline.
These research findings demonstrate the importance of an active lifestyle and participation in mental activities in maintaining brain activity in the elderly.
With age, the brain undergoes changes resulting in the loss of nerve cells, reduced speed of nerve impulse transmission, and decreased mediators responsible for signal transmission. These processes can affect thinking and memory. However, every individual experiences brain aging differently.
Recommendations for maintaining mental activity:
Physical activity
Regular physical exercises, including walking, are crucial for improving memory and thinking speed. They promote better blood circulation, providing the brain with oxygen and nutrients, stimulating its activity. Exercises contribute to the production of hormones like endorphins, improving mood and reducing stress levels. Additionally, physical activity stimulates the growth of new neurons in the hippocampus, linked to memory improvement and cognitive functions.
Healthy diet
Nutrition enriched with vegetables, fruits, whole grains, fish, walnuts, and omega-3 fatty acids plays a vital role in maintaining brain health. Omega-3 acids are considered key components for protecting and maintaining nerve cells, as well as reducing inflammation in the body, which positively affects cognitive functions. Vegetables and fruits rich in antioxidants help protect the brain from free radicals, reducing the risk of certain age-related brain diseases.
Sufficient sleep
Regular sleep for 7-9 hours a day is essential for proper brain function. During sleep, toxins are cleared, memory consolidation processes are intensified, strengthening the brain’s memory functions, and restoring exhausted nerve cells. Lack of sleep can reduce concentration, memory, and increase stress levels, negatively affecting mental activity.
Stress reduction
Stress has a negative impact on the brain and memory. High levels of stress can lead to increased cortisol hormone production, resulting in memory impairment and concentration difficulties. Meditation, yoga, deep breathing, as well as regular relaxation techniques, can help reduce stress levels and improve psychological well-being.
Taking specific supplements to enhance brain function
Some complexes containing phospholipids, omega-3 fatty acids, and antioxidants have the potential to improve brain function. Phospholipids ensure normal information transmission between neurons, protect and restore nerve cells, and reduce stress levels. Omega-3 fatty acids help in protecting and restoring neuron structure and functions, while antioxidants protect brain cells from oxidative stress.
Mental activity
Engaging in intellectual games and activities such as puzzles, chess, reading books, learning new languages, stimulates brain activity. These exercises train the brain, contribute to improved thinking, memory, attention span, and solving various tasks. Regular mental activity promotes the creation of new connections between neurons, strengthening the brain’s cognitive functions and maintaining its activity.
Scientists and health specialists agree that diverse mental activities, physical activity, proper nutrition, and stress reduction play an important role in preserving cognitive functions. It’s also crucial to pay attention to mental health and actively combat manifestations of depression to maintain high levels of mental activity.
