Forgetfulness, slow reaction, and difficulties with concentration can at some point become a part of life. The problem is that with age, brain volume decreases and the formation of new neurons slows down. Fortunately, it is still possible to maintain mental clarity. But for this, you need to adhere to several rules.
Train Your Brain Like a Muscle
Our brain retains the ability to learn and form new neural connections at any age — scientists have long proven this and called it neuroplasticity. However, after the age of 40, conscious effort is required to maintain cognitive functions.
Learning foreign languages benefits the brain. Even 15–20 minutes of daily practice significantly improves memory and thinking speed. It is also worthwhile to master complex skills — playing musical instruments, programming, drawing. All these activities create more neural connections than simple crosswords.
If your mindset is more mathematical than creative, learn strategic games like chess or bridge. They develop predictive thinking, which is the ability to analyze cause-and-effect relationships and foresee possible scenarios.
Move as Much as Possible
Daily physical activity helps not only to maintain but also to increase brain volume in adulthood. Aerobic exercises — brisk walking, swimming, cycling — increase oxygen flow to the brain by 15–20% and stimulate the production of a protein known as "fertilizer for the brain." Strength training two to three times a week reduces the risk of developing dementia by almost half, and dancing improves coordination and memory, as it requires remembering sequences of movements.
If you have never exercised before, start with 30-minute brisk walks five times a week. It may be challenging at first, but after a couple of weeks, you will get used to it and feel that your well-being and mood have improved.
Include More Healthy Foods in Your Diet
The brain is called a "greedy" organ because it consumes 20% of the body's total energy. Therefore, it is important to eat properly and focus on certain foods.
Fatty fish is considered the best source of energy for the brain — it contains omega-3 fatty acids, which slow down the reduction of brain volume. Various berries, which contain anthocyanins, are also beneficial as they improve the connection between neurons.
To maintain mental clarity in adulthood, you should add leafy greens and various nuts to your diet. The former are rich in folates, which lower the levels of substances that damage brain vessels, while the latter are an important source of vitamin E, which protects neuron membranes.
Avoid Stressful Situations
It has been proven that chronic stress literally reduces brain volume. The hippocampus, which is responsible for memory, and the prefrontal cortex, which is responsible for decision-making, suffer the most.
Of course, it is unlikely to completely eliminate stress from life, but you can reduce its significance. Meditation, various breathing techniques, and regular massages can help achieve this. Periodically try new relaxation methods and focus on your sensations.
Get Enough Sleep Every Day
During deep sleep, a critically important process occurs — toxic proteins, including those associated with Alzheimer’s disease, are removed. Additionally, if you do not get enough sleep periodically, mental health problems will arise, which will, of course, affect brain function.
To improve sleep quality, follow these rules:
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adhere to circadian rhythms — go to bed before 11:00 PM, wake up at the same time every day;
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maintain an optimal temperature in the bedroom — 18–20 °C;
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arrange a digital detox one and a half hours before sleep.
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By the way, if you sometimes wake up at night to go to the bathroom or to drink water, do not look at the clock. The fear of not getting enough sleep will only exacerbate the problem.
Maintain Social Connections
Lonely people rarely feel happy. They also often face dementia and other diseases that impair brain function.
To avoid problems and not remain lonely in adulthood, you need to get rid of certain harmful habits, including stopping ignoring others' boundaries, being rude, and going back on your word.
Staying socially active, maintaining empathy, and a sense of significance can be supported by volunteering, meeting friends a couple of times a week, and joining interest clubs.
Develop Emotional Intelligence
To preserve cognitive functions, you need to learn to understand and manage your emotions. The following practical exercises can help:
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keeping an emotion journal — daily record and analyze your reactions to people and external factors;
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practicing gratitude — before bed, recall at least three good events that happened during the day.
It is also advisable to consistently check your vitamin B12 levels once a year — it plays a key role in the functioning of the nervous system and metabolism, so its deficiency can negatively affect brain activity.
