Keeping your mind in shape is just as important as physical fitness. Like our muscles & joints, our brains and cognitive abilities can decline as we age. But with some awareness and effort, you can help keep your mental acuity in tip-top shape. Here are 9 simple ways to keep your mind sharp, boost memory & learning, and enhance attention & situational judgement.
Choose Brain Food
How you eat and drink has a huge effect on how well your brain functions. One biggie to cut back on is processed sugar. Nutrition studies show that excess sugar intake can lead to decreased brain volume and poorer memory, and may even lead to more serious cognitive health issues like dementia.
Fish oil may have the opposite effect, promoting better memory and mental acuity. One analysis looked at 28 studies and found that adults who suffered from mild memory loss benefitted from supplements like fish oil that are rich in the following omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The analysis also showed that people taking fish oil saw improved episodic memory.
The link between our stomachs and brains goes beyond just what we eat: the technical term for the communication network that connects your stomach and brain is the gut-brain axis. [4] The physical connection between the gut and the brain is called the vagus nerve, which oversees a vast array of crucial bodily functions, including control of mood, immune response, digestion, and heart rate. Bottom line: what you eat affects your whole body, and the brain is no exception.ย
Minimize Alcohol and Drugs
Weโre obviously not our sharpest after weโve had a few cocktails, and sometimes thatโs the point. But for the sake of your brain health and memory, itโs best to limit alcohol consumption. Excess alcohol intake can accelerate the mental decline that comes with aging. Drug use destroys brain cells no matter your age, and works against your cognitive health. Your brain works best when youโre sober!
Sleep is Essential for Mental Acuity
Sleep is a vital ingredient for our mental health and cognitive abilities. One of the best things you can do to improve your mental acuity is follow your circadian rhythms and get a good nightโs sleep. Shoot forย 7-8 full hours of sleepย every night. In addition to getting enough quality rest, itโs important to align your sleep cycle so it follows yourย natural circadian rhythm.ย Humans are naturally diurnal animals, meaning weโre awake during the day and asleep when itโs dark. Thatโs no accident. Itโs how weโre designed. Fighting against evolutionary traits is only going to make it harder for you to function your best.ย
Sound Body, Sound Mind
When you exercise, improve blood flow, and keep your muscles in shape, the brain benefits. Exercise is one of the best things you can do to keep your body healthy and balanced. Even moderate amounts of exercise have been shown to improve mental acuity and memory. The benefits of exercise extend to many other aspects of our health as well. Exercise can help us sleep better. Aerobic exercisesโeverything from jogging to swimming to dancingโhas been found to reduce anxiety and help with depression as well.
Seek Balance and Try New Things
Our cells are healthier and more effective when weโre closer to a state ofย balance, or homeostasis. Finding balance in your lifestyle is also important for your health and mental acuity. To keep your mind engaged and challenged, itโs important not to fall into a repetitive routine. That can be easy in the winter, but your mind needs stimulation to stay sharp. So mix it up when you can and try new things, like a recipe you wouldnโt normally eat, or a book you wouldnโt normally read. Itโs simple, but when it comes to mental exercise, thereโs really no substitute for trying new things and working through new concepts and skills. Below are some additional ways to balance out your activities so your mind doesnโt get in a rut.ย
Learn a New Skill
Exercise your body, but also take time to exercise your thinking and mental engagement. Active learning is one of the surest ways to stay mentally sharp. Work out those mental pathways! One study found that โsustained engagement in cognitively demanding, novel activities enhances memory function in older adulthoodโ. [7] The activities in the study included photography and quilting, but the same idea applies to any new activities. You could garden, paint, or try a DIY project. Spending time solving problems and figuring out new things is a terrific workout for your brain.
Teach a New Skill to Someone Else
Learning and teaching activate different parts of the brain, and both are vital to mental acuity. One of the best ways to stay mentally sharp is to take a skill youโve learned and teach it to someone else. Teaching requires you (and your brain) to take something you know how to do intuitively and explain it explicitly. Itโs harder than it sounds! Take something simple like tying your shoes. If youโve ever tried to teach a child to โloop swoop and pull,โ you know how difficult it can be to explain even a simple concept. Paying attention to another personโs ability to comprehend is a complex and active interaction that may help keep you mentally sharp.
Reading and Walking For the Win
Reading is a tried and true way to keep your mind engaged. Itโs the ultimate maintenance exercise for your brain, like walking is for physical health. [8] And they make a great combo! If you take the time to do some reading and walking every day, your mind and body are likely to stay stronger and age more gracefully. Even slow walking is great for your blood flow and heart. And the reading doesnโt have to be Shakespeare! If youโre engaged with a book or article you like, your brain is getting a good work out.ย ย
Meditation and Mindfulness
Itโs easy to feel anxious and distracted, or not fully present in the moment because of all the other stuff youโre thinking and worrying about. Give your brain a break sometimes. Taking even five minutes to meditate can help you return to a more balanced mental state. Meditation can calm your body, slow your breathing, and reduce stress & anxiety. According to the National Center for Complementary and Integrative Health, meditation may also improve your memory and help your brain process information.
Your Brain Needs Healthy Light
Our bodies and cells need healthy light everyday, but most people donโt prioritize daylight and get outside nearly enough. Natural light has a huge effect on your sleep cycle and mental acuity. Your brain interprets light as a signal of when to be awake and when to produce sleep hormones like melatonin. [10] When you canโt get enough natural light from your environment, you can use a quality in-home light therapy device like ELVISH.
Check out our science page to seeย how a ELVISH treatment impacts your cells. Light therapy promotes better cellular function and greater balance across your body and brain. When youโre creating and using energy more efficiently, your physical and cognitive functions are sharper. You can read more aboutย how light therapy promotes mental acuity here.ย
