Ten Tips For Staying Sharp

Scientists once held a bleak prognosis for the aging brain; a picture of nerve cells dying by the thousands-daily, yearly-on an inevitable downward spiral into mental incapacity.  Fortunately, recent research has shown that over time, few nerve cells are actually lost (they just shrink) and that the following good habits and lifestyle measures can preserve and boost one’s mental well-being.

1.  Participate in mentally challenging activities such as reading, conversation, word games and puzzles.  Mentally stimulating exercises can increase the number and strength of the brain’s synapses, the electrochemical connections between nerve cells.  (For the record, watching television is not considered constructive mental stimulation; Jeopardy excluded.)

2.  Exercise.  The brain needs oxygen to function.  Since the brain has no oxygen-storage capabilities, it relies on a continuous supply of oxygen-laden blood to do its work.  Physical activity enhances circulatory health, which, in turn, promotes oxygen delivery.  Aerobic exercise has also been found to boost levels of naturally occurring proteins necessary for healthy brain function.   To reduce your risk of stroke-take a walk.  A daily walk of just one mile was found to be the minimum activity for reducing stroke risk.  Walk on sand or soft dirt to boost your energy expenditure by a third.  It also exercises more of the muscles in the foot especially if you walk barefoot.  After exercising, replace the fluid you have sweated off.  Weigh yourself before and after your workout; drink one pint for each pound lost.  Take the stairs!  Several work-site studies have found that people who simply began using staircases (instead of elevators) improved their overall physical fitness by 10 to 15%.  A person climbing stairs at the rate of two steps per second uses, on average, 18 calories per minute, or 360 calories in just 20 minutes.

3.  Find meaning in your life and a strong sense of purpose.  Frequent contact with family and friends, participation in community activities, having religious or spiritual convictions, a sense of humor and financial comfort are all hallmarks of emotional well-being -- and a healthy brain.

4.  Get adequate sleep.  It is widely believed that the body repairs itself during sleep’s deepest stages.  So getting at least six hours of ZZZ’s a night is crucial.

5.  Eat well-balanced meals.  There is no compelling evidence that any foods or nutrients normal memory or intelligence; however, a well-balanced, low-fat diet is essential for good circulatory health, which, in turn, promotes mental health.  Eating organic foods, meats and fish without pesticides or hormones certainly can’t hurt.  Drink, drink, drink, don’t forget to drink your water.  Most people are dehydrated and don’t even know it.  A minimum of 8 glasses of water daily and more after your workout.  The brain needs to be re-hydrated every 24 hours for mental clarity, and add lemon or lime to your water-it crosses the blood-brain barrier.  Eat foods rich in vitamin C every day, select foods rich in carotenoids, notably beta carotene, take antioxidant supplements daily; be a semi-vegetarian.

6.  Limit alcohol and caffeine consumption.  Drinking excessive amounts of alcohol can destroy large numbers of brain cells, which can lead to confusion, impaired balance and coordination, sleep disturbances and depression.  Too much caffeine can cause sleep disturbances, jitters and confusion.

7.  Better manage your stress.  Stress triggers the release of hormones that can block the production of new brain cells and, over prolonged periods of time, kill the old ones.  Regular exercise, yoga, meditation and interaction with support groups or professional counselors can help defuse stress.

8.  Don’t smoke.  Smoking is highly detrimental to your vascular health.  Remember; the brain needs the oxygen your blood carries.

9.  Periodically review your medications.  Cognitive problems can be a side effect of prescription and over-the-counter drugs.  Keep this in mind when treating physical or mental ailments.

10. Break with routine.  Take a different route to the grocery store; if you’re right-handed, brush your teeth with your left hand; find your car keys by touch instead of sight.  Think of other similar, simple tricks that can help you sharpen your mental skills.

Co-researched & written by Drs. Al & Victoria.