Stress, boredom, obesity and loneliness have more effect on brain activity than the passage of time. Even depression can shrink the hippocampus, a part of the brain involved in memory and spatial navigation. Age-related cognitive decline can be partially offset by mental and physical exercise. While you do lose brain cells as you age, the brain compensates by increasing the networking capacity of the neurons you have left, leaving you with fewer but stronger connections.
The Brain
Your brain is a three-pound thinking organ that grows and learns by interacting with the world through perception and activity. Even as you age, the brain can continue to rewire and adapt to changing circumstances. But it's a "use or lose it" kind of thing. The brain responds to stimulation, and age-related decline is often due to inactivity and lack of mental activity. A flexible body and fluid mind are considered the hallmarks of youth.
Age-Related Cognitive Decline
Gary Null, Ph.D., in "Power Aging," describes the following causes of age-related mental decline. The first culprit is chronic inflammation, which injures both cerebral vessels and neurons. A bad diet leads to nutrient deficiencies in older people. Hormonal imbalances and decreased levels of the key hormones DHEA, testosterone and thyroid are another cause. Impaired circulation due to disease can cause a decrease in oxygen to brain cells. A lifetime of poor health habits such as smoking, drinking and stress finally take their toll, along with the declining energy output of brain cells due to nutrient deficiencies. The damaging effects of chronic free radical exposure and the adverse side effects of prescription medications complete the list.
Brain Exercises
Dr. Richard Restak, M.D., is a neurologist, neuropsychiatrist and professor of clinical neurology at George Washington University Medical Center and author of "Think Smart: A Neuroscientist's Prescription for Improving Your Brain's Performance." When interviewed by "AARP Bulletin" in August 2009, Dr. Restak said you can improve your mental acuity, processing information speed and memory in several ways. He suggested playing golf, knitting, dancing, card and board games, video games, socializing, concentrating, sleeping, brainteasers, thinking "outside the box" and turning stresses into challenges. He also advocates studying new things, working if you can and feeding your curiosity.
Increasebrainpower.com adds to that list crossword puzzles, word games, arguing philosophy and doing mental math while driving. They also advocate learning and using memory techniques, continually redesigning things in your imagination and inventing lyrics as you sing a song.
Games You Can Play
The AARP website features a number of free challenging games to help with memory, problem-solving and language skills. Pick your skill level and compare yourself to other top scorers. "Split Words," "Private Eye," "Entangled Figures" and "Shapes and Colors" are a few games which tap into different cognitive skills. They are under "brain games" on the site.
Happy-neuron.com is a paid site offering scientifically developed and validated games which stimulate attention, memory, language, visual-spatial and executive-function skills.
Other Brain Boosters
In addition to games and mental stimulation, Dr. Restak recommends eating well and exercising, as well as having a "magnificent obsession" about something not linked to your work, but about which you build knowledge. He recommends at least six hours of sleep between learning activities, allowing the brain time to rest from taking in information to structure what it has learned. Naps are important, too, after learning a new skill.
References
- Franklin Institute: The Human Brain
- "AARP Bulletin"; Boosting Your Brainpower: Interview With Richard Restak, M.D., author of "Think Smart: A Neuroscientist's Prescription for Improving Your Brain's Performance"; August 20, 2009
- Increasebrainpower.com: Increase Brainpower By Physically Improving the Brain
