A seemingly infinite number of physiological changes take place as a person ages. One of the more annoying (and potentially concerning) of these possibilities is a loss of memory and mental acuity.
Once upon a time, medical experts thought of memory loss as being an inevitable part of aging for a large percentage of people. But not so much today…thanks to what we now know about “neuroplasticity”.
Neuroplasticity simply describes the brain’s ability to establish new connections (or pathways).
What’s truly amazing about this phenomenon is that most people can enhance the extent to which their brain is neuroplastic at any age.
Read on to learn about how you can use neuroplasticity to improve cognitive function over time.
What Is Neuroplasticity?
In short, neuroplasticity is your brain’s ability to learn and adapt. Every time you learn something new, your brain builds new pathways. And these new pathways have the potential for improving mental acuity.
Neuroplasticity can be promoted by giving your brain the right kinds of workouts.
Like any workout, effective exercise for your brain requires variety and repetition.
Following are some strategies for supporting your brain’s neuroplasticity:
#1. Keep Learning
Your brain thrives on novelty. What you choose to learn doesn’t necessarily have to be overly difficult, but it does need to be something new. Even small challenges by way of learning can go a long way.
Here are a few ideas to consider:
- Learn a new language (or expand your vocabulary within your native tongue)
- Take up a musical instrument
- Take a cooking class or try some new recipes
- Learn to draw, knit, or garden
The possibilities are just about endless. When you learn new skills, your brain makes fresh connections. And generally speaking, the greater the challenge, the greater the benefit will be in terms of neuroplasticity.
#2. Move Your Body
Exercise increases blood flow to your brain. Even light movement is beneficial. Try any of the following:
- Take a walk or a run
- Do yoga or tai chi
- Swim, dance, or go for a bike ride
- Play tennis or pickleball
- Lift weights
- Stretch
Again, the possibilities are almost endless. Joining a gym isn’t necessary (although you can certainly do that if it works for you). Just find creative ways to move your body moving throughout the day.
#3. Feed Your Brain
Like the rest of your body, your brain needs good nutrition for good health. Focus on natural, fresh, and whole foods, such as:
- Colorful vegetables and fruit
- Nuts and seeds
- Lean protein and fatty fish (like salmon)
- Whole grains and beans
- Healthy fats (like olive oil)
And drink plenty of water. Even mild dehydration can negatively impact mental acuity.
#4. Get Quality Sleep
Sleep is critical for a healthy brain. While you sleep your brain repairs itself, stores new memories, and sorts information.
On the flip side, insufficient sleep will make it harder to think clearly and can negatively impact memory.
To get a better night’s sleep:
- Keep a regular bedtime
- Avoid screens for at least a couple of hours before bed
- Minimize artificial light after sundown
- Keep your room cool and dark
- Avoid heavy meals and caffeine too close to bedtime
- Save rigorous exercise for early in the day
And don’t forget about naps. While long naps can interfere with a good night’s sleep, short naps can clear the cobwebs if you’re feeling foggy.
#5. Practice Mindfulness and Meditation
Stress is not ideal for your health in general, but it’s particularly harmful to your brain.
There are numerous strategies for managing stress, but mindfulness and meditation are especially helpful. Some studies have shown that mindfulness practices can actually improve brain structure over time.
If you’re new to meditation, there are numerous apps and videos that can help you to get started.
#6. Use Your Memory…On Purpose
For most people, the more memory is used, the stronger it will get. Here are some ideas for exercising your brain’s memory:
- Memorize phone numbers and shopping lists
- Make a point of recalling events from your day
- Play memory games
- Take advantage of the many apps that are now available for helping to strengthen memory
Even just talking about your memories—be they old or new—can help to strengthen them.
#7. Be Social and Stay Connected
Being around other humans is good for your brain. Talking, laughing, and sharing stories can strengthen your memory and your ability to think clearly.
Call a friend, join a group, spend time with family, or volunteer. Even short interactions can help.
The bottom line is that we humans are social creatures. So much so that the health of your brain relies upon connection with others.
#8. Get Your Hormones Checked
Hormones like testosterone, estrogen, DHEA, and thyroid are crucial for preserving cognitive function and memory.
And yet…production of these important hormones will decline with age. This difficult reality applies to everyone…eventually.
But you can do something about age-related hormone decline. Properly supervised bioidentical hormone replacement therapy (BHRT) can restore hormones to optimal levels, and keep those levels optimized.
Keep Your Memories, Preserve Your Mental Acuity
Aging does not have to mean memory loss and cognitive decline. There is a lot you can do to promote neuroplasticity, even as you age.
Want to keep your brain and body in peak condition? Renew Youth is here to help with physician-supervised hormone therapy. To learn more, call us at 800-859-7511 or use our easy contact form to schedule your complimentary 30-minute consultation.