Tips to Stay Smart, Sharp, and Focused
Your daily habits can have a big impact on your memory, focus, and mood. Here's what to do to help keep your mind sharp.
Mix Things UpRemember trying to talk backwards as a child? Researchers at Duke University created exercises they call "neurobics," which challenge your brain to think in new ways. Since your five senses are key to learning, use them to exercise your mind. If you're right-handed, try using your left hand. Drive to work by another route. Close your eyes and see if you can recognize food by taste.
Work Out to Stay SharpExercise, especially the kind that gets your heart rate up like walking or swimming, has mental pluses, too. Although experts aren't sure why, physical activity might increase the blood supply to the brain and improve links between brain cells. Staying active can help memory, imagination, and even your ability to plan tasks.
A Healthy Diet Builds BrainpowerDo your brain a favor and choose foods that are good for your heart and waistline. Being obese in middle age makes you twice as likely to have dementia later on. High cholesterol and high blood pressure raise your chances, too. Try these easy tips:
- Bake or grill foods instead of frying.
- Cook with "good" fats like oils from nuts, seeds, and olives instead of cream, butter, and fats from meat.
- Eat colorful fruits and veggies.
Watch What You DrinkYou know that too many drinks can affect your judgment, speech, movement, and memory. But did you know alcohol can have long-term effects? Too much drinking over a long period of time can shrink the frontal lobes of your brain. And that damage can last forever, even if you quit drinking. A healthy amount is considered one drink a day for women and two for men.
Music Helps Your BrainThank your mom for making you practice the piano. Playing an instrument early in life pays off in clearer thinking when you're older. Musical experience boosts mental functions that have nothing to do with music, such as memory and ability to plan. It also helps with greater hand coordination. Plus, it's fun -- and it's never too late to start.
Make Friends for Your MindBe a people person! Talking with others actually sharpens your brain, whether at work, at home, or out in your community. Studies show social activities improve your mind. So volunteer, sign up for a class, or call a friend.
Stay CalmToo much stress can hurt your gray matter, which contains cells that store and process information. Here are some ways to chill:
- Take deep breaths.
- Find something that makes you laugh.
- Listen to music.
- Try yoga or meditation.
- Find someone to talk to.
Sleep and the BrainGet enough sleep before and after you learn something new. You need sleep on both ends. When you start out tired, it's hard to focus on things. And when you sleep afterward, your brain files away the new info so you can recall it later. A long night's rest is best for memory and your mood. Adults need 7-8 hours of sleep every night.
Memory HelpersEverybody spaces out now and then. As you get older, you may not remember things as easily as you used to. That's a normal part of aging. Some helpful hints:
- Write things down.
- Use the calendar and reminder functions in your phone, even for simple things (Call Dad!).
- Focus on one task at a time.
- Learn new things one step at a time.