If you want to take care of your mind, you need to start by taking care of your body. One study published in 2013 looked at healthy behaviors in nearly 2,300 men over the course of thirty years. Researchers looked at the participants' behaviors and cognitive abilities starting in middle age tracked their progress throughout old age.
These healthy behaviors included not smoking, maintaining a healthy BMI, regularly exercising, consuming lots of vegetables and fruits, and consuming a low to moderate amount of alcohol.
So if you want to build a better mind, start by working on your physical health first. Go for a walk, start incorporating more fresh fruits and vegetables into your diet, and try to give up any bad habits like excessive alcohol consumption or tobacco use.
While you might feel like you can navigate the streets of your neighborhood with your eyes closed, try challenging your brain by actually drawing a map of your town or neighborhood from memory.
Once you are done, compare your memory map to a real map of the area. How did you do? Are you surprised by some of the things that you missed? If you found this activity too easy, try drawing a less familiar area from memory, such as a map of the entire United States or Europe, and try to label every state or country.
Navigating your way to the supermarket or doctor's office might seem simple and almost automatic when you are behind the wheel of your car.
This brain exercise requires a bit of commitment, but it is also one that just might give you the most bang for your buck. Learning something new is one way to keep your brain on its toes and continually introduce new challenges.
In one study, researchers assigned older adults to learn a variety of new skills ranging from digital photography to quilting. They then did memory tests and compared the experimental groups to control groups.
Some things you might want to try include learning a new language, learning to play a musical instrument or learning a new hobby. Not only will you be stretching your mind, but you will also be continually learning something new as you keep expanding your skills and becoming more accomplished.
Up next is an interesting brain exercise that one neurobiologist suggests might help "keep your brain alive."
In his book Keep Your Brain Alive: 83 Neurobic Exercises to Help Prevent Memory Loss and Increase Mental Fitness, neurobiologist Lawrence Katz recommends using your non-dominant hand to strengthen your mind.
Try switching hands while you are eating dinner or when you are trying to write something down. It will be difficult, but that is exactly the point.
Studies from 2019 suggest that people who are socially active are also at a lower risk of developing dementia and Alzheimer's disease.
Even if you are an inveterate introvert, seeking social interactions can be beneficial to your brain in both the short and long-term. Some ideas for staying socially engaged to include signing up for volunteer opportunities in your community, joining a club, signing up for a local walking group, and staying in close touch with your friends and family.
Up next is a brain exercise that has been in use for thousands of years but has recently gained considerable recognition for its effectiveness.
One brain exercise you might not have considered might actually be extremely effective – meditation. Mindfulness meditation, in particular, is all the rage at the moment, espoused by positive psychologists, business leaders, and alternative health practitioners. Before you say that this ancient Buddhist tradition is too New Age for you, consider some of the research demonstrating the many benefits of meditation.
Once you've tried some of these brain exercises, you might be left wondering if any of those online "brain training" websites might also help.
Chances are probably pretty good that you've at least heard, or even tried, some of the many brain training games, websites, and apps that are out there. How much exactly is still up for debate. If you think you would enjoy such games, you can find a nice list of brain training resources that you might want to check out.
If, however, you already spend too much time staring at your computer screen or smartphone, your time is probably much better well spent going out for a stroll, enjoying a new hobby or even visiting with a friend.
