A strong mind and body are equally important to longevity, quality of life and decreased health risks. For years, consumers believed puzzles, games and riddles could improve mental cognition. One of the largest studies conducted recently concluded, evidence does not support the improvement of cognition and mental fitness through electronic brain games and puzzles. If you practice games or puzzles, you get better at those activities, but the mental skills do not transfer to applications in everyday life. Research does support mental and physical exercise, eating right, friends, and a good night's sleep as ways to improve cognition.
Physical Exercise
According to studies in the Archives of Neurology [January 2010] and the Annals of Internal Medicine [January 2006], exercise increases blood flood to the brain, development of neurons in the memory region, growth in neurotransmitter connections, and improves cardiovascular health which decreases risks of heart attack and stroke. Combined, these reasons support improved mental cognition. The specific cause of how exercise improves cognitive functioning is unknown, although exercise can be indicative of an overall healthy lifestyle.
Social Connections
"The American Journal of Public Health," July 2008, shares a study that directly relates a lack of social integration to memory decline in the elderly. The results of the study reported participants who did not have friends or a social network showed twice the rate of memory decline than those who were socially integrated. Social interactions and connections to people can reduce the risks of dementia and cognitive impairment. Interactions with people force you to think about your response and the brain is stimulated.
Beyond cognitive stimulation of the brain, when you feel connected to others and a part of a community the body seems to reduce the production of stress chemicals which may age the brain. Loneliness has been linked to dementia in those who did not have social networks with almost twice the risk of those who did have large circles of friends.
Diet
A wholesome diet rich in vegetables, fruit, whole grains, protein, and good fat supports cardiovascular health, increases your energy and reduces the risks of disease. When you eat a healthy diet, you maximize the brain's potential because blood flow to the brain is increased when arteries are clear and healthy. Nutritional consultant, Jeanne Marie Maglione, MS, RD. advises the ability to reduce the risks of dementia and Alzheimer's disease directly correlates with cardiovascular health, issues of obesity and diabetes.
Sleep
Sleep is important as it allows the body to physically and mentally restore itself. The real connection between sleep and mental cognition is consistency. The ability to get a good night's sleep every night can improve your concentration, mental reaction time and physical performance. According to the Mayo Clinic, sleep disorders have been associated with mild cognitive impairment.
Mental Exercise
The brain is stimulated through activity, interaction and connections as well as mental and physical exercise. These activities improve cognition and strengthen neuro-synaptic connections. The Franklin Institute for Scientific Learning, recommends neurobuilding and strengthening exercises. They recommend learning a new language or to use your non-dominant hand throughout the day to brush your teeth and hair, open doors, stir or eat food.
References
- Nature News: No gain from brain training: Alla Katsnelson: April 2010
- "Archives of Neurology": Effects of Aerobic Exercise on Mild Cognitive Impairment: 2010; 67 (1): 71 - 79
- "Annals of Internal Medicine": Exercise is Associated with Reduced Risk for Incident Dementia among Persons 65 Years of Age and Older: 2006; 144 (2): 73-81
- "American Journal of Public Health": Effects of Social Integration: 2008; 98 (7): 1215-1220
- AARP: Friends Make You Smart: Michelle Diament: 2008
