If you feel your memory is playing tricks on you, you are probably right. As we age, cognitive decline becomes a reality for many as there is a natural slowing of neural processes and possibly the buildup of harmful proteins in the brain. A few lifestyle changes can do the real trick. Keeping our brains sharp as we age is a testament to independence and quality of life. Studies show that you are powerfully equipped to fight signs of cognitive decline or even dementia. Groundbreaking research has uncovered 5 powerful lifestyle techniques, that can protect and maintain your brain sharp, vibrant, and you, mind, body, and spirit, feeling well.
1. MOVE TO KEEP IT
Scientists at Massachusetts General Hospital have revealed that irisin, a hormone released during physical activity, may be key to preventing Alzheimer’s. When you exercise, irisin activates neprilysin, an enzyme that clears harmful amyloid beta plaques—one of the culprits behind Alzheimer’s symptoms.
- The Science: A study published in Neuron showed irisin’s remarkable ability to reduce these plaques in lab models. Think of it as spring cleaning for your brain.
- The Results: The Alzheimer’s Society found that regular exercise reduces dementia risk by 30% and Alzheimer’s risk by 45%. Whether it’s yoga, swimming, or dancing, aim for 30 minutes a day to keep your brain fit.
If your brain feels overloaded, mindfulness and meditation can be lifesavers. A study in Psychiatry Research: Neuroimaging found that just eight weeks of meditation increases the size of the hippocampus (your memory hub) and shrinks the amygdala (your stress center). Even five minutes of mindful breathing can reduce stress and boost clarity. Start with:
2. MINDFULNESS AND MEDITATION: Hit the Brain Refresh Button
- Deep breathing.
- Guided meditations.
- Mindful walks to reset and recharge.
3. connect to thrive
Connection is the brain’s top medicine! And more than one study says so! The Harvard Study of Adult Development found that people with strong social ties live longer, healthier lives. Another study published in The Journals of Gerontology found that people who stay socially active have a 50% lower risk of developing dementia. So don’t skip those coffee dates or book club meetings—connecting with others keeps our brains young and spirits high.
4. Flex Your Mental Muscles
We all need physical exercise. Our brains crave mental challenges. Studies prove that puzzles, games, and continuous learning can help prevent cognitive decline. A recent study published in Neurology even found that keeping the mind engaged in mentally stimulating activities, like chess or adult education classes, can lower dementia risk by 11% for people over 70. So… choose or try a new hobby—it’s like resistance training for your brain! Try:
- Learning a new skill or language.
- Solving puzzles or playing chess.
- Enrolling in adult education classes.
These activities promote neuroplasticity, keeping your brain adaptable and resilient.
5. Stress Less, Live More
Chronic stress is no friend to the brain. Research published in JAMA Psychiatry found that high-stress levels can shrink the hippocampus, harming memory and increasing Alzheimer’s risk. So how do you protect your brain, especially nowadays? techniques like journaling, deep breathing, or engaging in a relaxing hobby. So, managing stress isn’t just about feeling better now; it’s about protecting your brain for the future. A lot to think about!
A study in JAMA Psychiatry emphasizes the importance of managing stress. Here are some tips:
- Practice deep breathing or yoga.
- Start a gratitude journal.
- Find hobbies that calm and inspire you.
Oh yes, you heard the facts. These tips are a powerful way to protect your cognitive health, keep your nervous system strong, and nurture your spirit. Your brain is everything, and you are the driver. By taking a holistic approach—caring for the mind, body, and spirit—you’re setting yourself up for a vibrant, independent, and healthy life. Bee Healthy, Bee Well!
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Sources:
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814503#google_vignette https://pmc.ncbi.nlm.nih.gov/articles/PMC3004979/ https://www.thelancet.com/ https://www.massgeneral.org/news/press-release/irisin-may-reduce-alzheimers-plaque-tangles https://hsci.harvard.edu/news/hormone-irisin-found-confer-benefits-exercise-cognitive-function https://neurosciencenews.com/irisin-exercise-alzheimers-23903/ https://www.bing.com/videos/search?q=neuron+journal+article+on+benefits+of+exercise+on+alzeihmers&qpvt=neuron+journal+article+on+benefits+of+exercise+on+alzeihmers&FORM=VDRE https://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/ https://www.cell.com/neuron/newarticles
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