Age with a sharp mind

Grandpa Remington had always been Ken’s chess partner. Growing up, Ken visited his grandpa every weekend to learn the strategies of chess and became a good player under his grandfather’s guidance. Grandpa Remington has lived a full life. Like everyone, he has experienced his share of personal tragedy, and emotional pain. But he has persevered, and he knows that growing older is just another step-in learning more about himself and learning more about the world.

Grandpa Remington’s best friend, Pat, has recently been getting more and more forgetful. Grandpa Remington is seeing the early signs of dementia in his friend, and he’s worried. But he’s also been reminded of an important reality: there are things everyone can do to keep their mind sharp. As he enters this new, intentional phase of his life, one day over a chess game, Grandpa Remington told Ken that he wants his help staying sharp. Ken agreed to help his grandpa research the best ways to move forward.

With over 579,000 seniors suffering from dementia just in Canada, it’s vitally important to educate the population on how to best care for their brain health. As baby boomers age, the incidence of dementia is thought to almost triple by 2050. However, lifestyle changes have been proven to delay the onset of dementia and decrease the likelihood of dementia occurring, according to the 2022 2022 report, Navigating the Path Forward for Dementia in Canada. The report stated that dementia could be the leading health challenge for Canada’s aging population.

Start with good nutrition & healthy herbs

An article on Harvard Medical School’s website, Foods linked to better brain power, says that research shows that the best foods for the brain, are the same ones that are good for the heart and blood vessels. Omega-3 fatty acids in oily fish, such as mackerel, salmon, and herring. Omega-3s are also found in flax and chia seeds, walnuts and soybeans.

Leafy green vegetables like broccoli, kale, and spinach have lots of brain-healthy nutrients that may help slow cognitive decline, like folate, and vitamin K. And good fruits to eat for brain health are berries, which have flavonoids, a plant pigment that both gives berries their beautiful colours and helps improve memory.

Certain herbs have been associated with improving memory as well, according to Canadian Living’s article 22 ways to keep your mind sharp. Sage oil in capsule form or through cooking, or drinking through tea, can be a great way to boost memory. The ginkgo biloba herb has a beneficial effect on blood circulation to the brain. It is prescribed to dementia patients in some parts of Europe. A tincture of ginkgo biloba is one good way to consume the herb.

Make mental challenges a habit

It’s a classic senior habit for a reason – crossword puzzles, Sudoku, and other challenging mind games are great for staving off dementia. Studies suggest that people who do crossword puzzles several times per week have a significantly lower risk of dementia.

One fun mental challenge that is frequently cited with aging well, is learning a new language or learning how to play a new instrument. There are many ways of learning languages now, such as enrolling in language schools and investing in courses to learn languages. There are also all sorts of language-learning apps for smartphones. Learning a new language stimulates the part of the brain that can start to fade over the years – the frontal lobes. If you like to travel, learning a new language in a country that speaks that language could be really fun, and a great challenge.

There are also many adult education courses offered by universities and colleges. Socializing with other seniors is an important aspect of staying sharp and agile. The brain will continue to perform in a youthful way if it is challenged as you age. There are local historical societies, choirs, clubs, and so many other great ways to socialize and learn something new. There is a great feeling of accomplishment when you learn something new, and that good mood helps with overall health!

Stay physically & socially active

A 2016 article in Harvard Health Publishing, Need a quick brain boost? Talk a walk, states that there is mounting evidence that regular exercise slows cognitive decline and could reduce the risk of dementia. The piece says that exercise acts “like a medicine” and improves brain health. It’s recommended to get at least 150 minutes of physical activity per week.

Meditate daily

Meditation actually alters the physical structure of the brain, by making the cerebral cortex denser. It can take time to get to the point of meditating for long amounts of time, so it’s good to start slow, with 10 to 20 minutes at a time. Numerous books have been written on the subject, and many religious and philosophical traditions have meditation as part of their practice. There are now many apps to help guide meditation, as well!

Don’t smoke & limit alcohol consumption

Of the many bad health effects of smoking, a much higher risk of dementia than non-smokers is one to really pay attention to. According to the Alzheimer’s Society of the UK, dementia is linked to problems with the heart and blood vessels. Smoking increases vascular problems, which are risk factors for dementia.

People who smoke frequently are more likely to consume alcohol, which is also a risk factor for dementia. Drinking excessively over a long period of time can damage the brain, which would increase the risk of dementia. These people are more likely to have memory problems than someone who only drinks moderately.

As Grandpa Remington moved his bishop into the check-mate position against his grandson, he thought about the changes he’d made in his life recently. Hoping to not go the way of his dear friend Pat, Grandpa Remington bulked up his diet with salads and nuts and decided to enroll in a course about WWII at the local college. Ken has also begun bringing him crossword puzzles to do, which he hadn’t started doing just yet. . .  but he will soon!