GET YOUR BRAIN IN GEAR Here are eight ways to keep your mind razor sharp and alert 24/7 We expect the ability of our joints and lungs to gradually decline as we age, but the thought of that happening to our mind is unbearable. Here are tips that’ll ensure your brain is always ticking. GET MOVING Recent research suggests that high intensity workouts like regular aerobic exercise may be the most important thing you can do for the longterm health of your brain. While the heart and lungs respond loudly to a sprint on the treadmill, the brain is quietly getting fitter with each step, too. For mental fitness, aim for at least 30 minutes of physical activity at least three times a week. It is best if you take up a sport like tennis, cricket, or squash as they help improve concentration and mental alertness. System-wide health concerns have been linked to an increased risk of cognitive decline and memory impairments. Exercise is the best method to keep your circulatory system in working order. Besides, avoiding cigarettes and saturated fat lessens the onslaught of age-related damage to the brain. ENJOY THE SIPPING If you love drinking coffee, and can’t do without your morning cup, here’s another reason to savour it even more. Growing evidence suggests that a caffeine habit may protect the brain. According to large longitudinal studies, two cups a day may stave off normal cognitive decline and decrease the incidence of Alzheimers by 30 to 60 per cent. However, it is unclear whether the benefits come from caffeine or the antioxidants found in coffee and tea. Either way, it is a good reason to enjoy another cup. CHALLENGE YOUR BRAIN Crosswords, puzzles, sudokus and other brain teasers that you can work on in the Chai Time section of this paper, actually keep your brain inshape. Lack of education is a strong predictor of cognitive decline. The more you’ve tried to learn, the better you’ll be at mental sit-ups in old age. The key is to tackle something new; the challenge of the unknown is more beneficial than putting together the same jigsaw puzzle over and over again. KEEP EATING Too much or too little energy throws the brain in a tizzy. A low glycemic diet — high fibre, with moderate amounts of fat and protein — is broken down slowler in the body than high glycemic foods like sweets and white starches (think: cakes, cookies and bread). A steady pace of digestion in the gut gives a more reliable flow of energy to the brain. It also optimises the organ’s long-term health and performance. And while overindulging can make the brain sluggish and lead to longterm detriments to your brain, too few calories can also impair brain function. Many studies have also linked dieting with distraction, confusion and memory impairment. SLEEP TIGHT When we sleep well and actually reach the dream stage, memories are sifted through, some discarded, others consolidated and saved. When we don’t sleep, a recent study found, proteins build up on synapses, making it hard to think and learn new things. Moreover, sleeping poorly for many days together (in contrast to not enough) is linked to cognitive decline in old age. GET SOME FISH Some theories credit the introduction of fish into the human diet with the evolution of our cognitive ability. Essential fatty acids, like Omega 3s, are critical to brain function and are proving beneficial for treating brain-sapping ailments like depression. However, since studies on the effectiveness of Omega 3 supplements have had mixed results, medical experts recommend you get doses from food sources, such as flax seeds, fatty fish and grass-fed animals. SKIP THE SUPPLEMENTS Try everything, but strictly avoid those brain pills that claim to boost your memory, make you sharper and brighter. Despite their supposedly natural origins, they are not free of potential side effects, such as high blood pressure, digestion trouble, fertility problems and depression. You are better off listening to your granny, who advised you to eat a fistful of almonds each morning. Almonds are considered the ultimate memory-boosting food. TAKE IT EASY Stress takes a toll on the brain by washing harmful chemicals over the hippocampus and other brain areas involved in memory. Scientists have time and again pointed out that living a balanced lifestyle. Pursuing a hobby regularly, catching up with friends over a film, or attending a music gig with your work buddies may all help in reducing stress, which will delay memory impairment. Yoga and meditation are a reliable, tried and tested option to help soothe your nerves.
Posted on: Sat, 19 Oct 2013 02:28:11 +0000
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