Active body, active mind
Chief executive of the Alzheimer’s Society Neil Hunt, says: “There are many ways that you can keep your brain healthy and enjoy a high quality of life.
“A healthy heart means a healthy brain so it’s important to take regular exercise and eat well.
“Social activity has also been linked to your overall wellbeing, so combining activities with meeting others, or learning something new, is a great way to feel young and stay fit.”
Exercise: Go to the gym, play tennis, go dancing. Any aerobic activity lasting for at least 30 minutes five times a week will ensure a healthy heart and help lower your risk of dementia. Even a modest amount of walking has been shown to reduce your risk by 30 per cent, says Neil.
Stay slim: Obesity doubles your risk of dementia, so make sure you maintain a healthy weight. For advice about how to shed a few pounds visit www.nhs.uk/Change4Life
Get out and about: Studies in Sweden have found that people with extensive social networks were 60 per cent less likely to develop dementia than those living alone.
Brain food
“Diet is a big factor in our vulnerability to disease and our brain is affected by what we eat as well,” says Ian Robertson, professor of psychology at Trinity College Dublin and author of Stay Sharp With The Mind Doctor.
“A balanced diet with good levels of fish, veg and fruit will help keep your brain cells healthy and well-connected.”
Eat Mediterranean: A diet low in fat, sugar and processed food yet high in protein, fibre and anti-oxidants can cut your risk of Alzheimer’s by 30 per cent.
Berry nice: “Dark coloured fruits such as strawberries and blueberries contain high levels of antioxidant molecules which fight free radicals which can harm brain cells,” says Prof Robertson.
Eat fish: Eating fish once a week can cut your risk of Alzheimer’s by 60 per cent. The fatty acids help maintain brain cells and build better connections.
Snack on pumpkin seeds: Get your recommended daily amount of zinc, essential for enhancing your memory and thinking, from a small handful of seeds.
Feast on folic acid: Found in wholegrain food, broccoli and peas, folic acid can help the brain to recall information.
Help yourself
Be positive: “Your memory is like a young child, tell it it’s stupid and it tends to become unco-operative. But if you tell yourself you’ve a good memory, your capabilities will improve,” says Tony Buzan, founder of the World Memory Championships and inventor of Mind Mapping.
Get gaming: US research suggests elderly people who play board games, cards and do crossword puzzles reduce their risk of dementia. For a daily puzzle fix, do the Mirror crossword or visit www. puzzlemix. com and www. puzzlerbraintrainer.com
Play mind games: “Try memorising your shopping list instead of writing it down, or learning the phone numbers or birthdays of friends and family,” says Dr Gareth Moore, author of over 20 brain-training and puzzle books.
Swap hands: Do daily tasks with your non-dominant hand.
Do a brain training game: The more you use it, the faster it will work.
Learn a new language or musical instrument: Unfamiliar tasks teaches your brain new things. Because it’s interconnected, new skills in one area can lead to improvements across a wide range of mental abilities.
Avoid information overload
“Too much mental demand, such as information overload, triggers stress which over long periods may cause the release of brain chemicals which can temporarily impair your memory,” explains Prof Robertson.
Do one thing at a time: The brain will process information better if you focus on the task at hand.
Set smart goals: Most people write “to do” lists which are unrealistic. Set smart goals you know you can achieve, usually three things, which in turn will reduce stress levels.
Learn to relax: Take time out to switch off from pressure. “Stress and low mood can dampen brain function – learning to beat them could be the best way for some people to boost their brain,” says Prof. Robertson.
Stop consuming: You don’t have to read everything. Teach yourself to speed read so you can decide quickly if the information is important or if you can ignore it.
For more details, visit www.buzanworld.com
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