COLUMN:

How to stay mentally sharp

By Dr. Lam Nguyen

Contrary to common belief, we can maintain most of our brain function throughout our lives.

Is losing your memory a normal part of aging? Yes and No. There are changes in memory as people grow older, but most people do not experience memory loss to such a degree that it interferes with their ability to live a normal life.

Some of the normal changes to expect: It can become more difficult to pay attention to more than one thing at a time. Perhaps you’ve forgotten where you parked your car because you were so busy thinking about something else, like what you needed to buy at the store.

Another typical change of the aging brain: It may take a longer time to retrieve information from our memories, such as the name of someone we met before but not recently. It also takes more effort to learn new things than during our younger years.

So the question is: What can all of us do today to ensure that we stay as sharp as possible well into the future?

Some of the advice is tried-and-true, while other tips have more recently shown to be promising.

1) Exercise: Staying physically active throughout your life – especially through aerobic-types of activities — can contribute to a healthy brain. The circulation of blood vessels leading to the brain is important to a healthy brain. Also, taking steps to treat and reduce the effects of diabetes and high blood pressure can maintain a reserve of healthy brain cells.
2) Diet: Eating healthy (avoiding diets high in fat, consuming more whole grains, vegetables, fruits etc.) can also reduce the risk of heart disease, stroke and diabetes – all of which can negatively affect our brain function.
3) Avoid excessive alcohol: More than three drinks a day can damage the brain.
4) Keep your mind active: Similar to your muscles, the old adage “use it or lose it” applies to the brain. When my patients ask me whether they should do crossword puzzles to prevent Alzheimer’s, I tell them that any activity they find mentally challenging, enjoy, and keeps them interested, is something they should do.
It doesn’t have to be crosswords or Sudoku, as long as it keeps you mentally challenged. Try learning new hobbies, getting involved in a book club, reading, or surfing the Internet. Attend a lecture at the local college, or sign up for a class — any class.
5) Travel: What could stimulate the brain and the body more than planning a trip, exploring a new place and meeting new people?
6) Household projects: Try landscaping, re-painting a room in your home, or rearranging the furniture. All of these tasks exercise the body and mind.
Here are some other interesting tips based on common traits among people who have maintained their memory throughout their lives:
1) Make a difference: Feeling in control of your life and believing that what you do day-to-day makes a difference is associated with successful brain aging. Try volunteering, reading to school children or helping out people in your community or family.
2) Stay socially connected: Isolation and depression can affect your brain health. Social connectedness is an important predictor of health and independence in later years. So join a club or coffee group, and maintain those friendships.
3) Sleep: Getting enough rest is another important and often overlooked factor in optimizing mental alertness and efficacy.
4) Stress/Anxiety: Because stress can reduce our ability to think clearly, it is important to remember that our emotional well-being will help maintain our mental capabilities as we age. So “don’t worry, be happy,” as the saying goes.
Whichever habit or hobby you choose to exercise your brain, stay positive! It is possible to avoid major memory loss (with maybe only minor disruptions) to a very advanced age. Maintaining a healthy lifestyle today – eating right, exercising regularly, and stimulating our minds — can all contribute to a healthy brain today and well into our senior years.

Lam Nguyen, M.D., is geriatrician at The Queen’s Medical Center. He is board certified in Internal Medicine, Geriatric Medicine and Hospice/Palliative Medicine.

Resources:

AARP’s Web site has a variety of mind teasers, crosswords and other “healthy brain” games: Go to: www.aarpmagazine.org/games
Costco.com advertises two games to exercise the brain: Big Brain Academy and Brain Age.
Happyneuron.com offers online critical thinking games for a monthly fee.
The Dana Foundation is a non-profit organization formed to help provide information about the personal and public benefits of brain research. Go to: www.dana.org
The Alzheimer’s Association provides information on brain health and a free weekly puzzle. Go to: www.alz.org

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