Although we can’t completely stop age-related decline, there’s a lot we can do to slow cognitive decline as we age – a message echoed by neurologist and headache specialist Dr. Mina, known online as @migraineswithmina, would like to highlight.
In fact, a landmark study recently published in Scientific Reports found that cognitive performance can improve well into old age (we’re talking into your 80s).
And some of the things we can do to prevent cognitive decline may be easier than you think. Like Dr. Mina recently shared on Instagram, these are five of the habits she typically sees in people with healthy brain aging.
5 Habits for Healthier Brain Aging
1. Continuous learning
The first thing you notice about people with healthy brain aging, writes Dr. Mina, is that “they don’t stop being beginners”.
“Whether it’s pickleball, piano, gardening, or a new language, they’re constantly learning things they’re bad at,” she explains.
In fact, a study published in the Journal of Gerontology found that adults ages 58 to 86 who spent three months learning several new skills—including Spanish, drawing, and photography—improved their memory and executive function (your brain’s ability to process information).
READ MORE: 5 Science-Backed Benefits of “Grandma Hobbies”
2. With both hands
“They intentionally challenge themselves by using their non-dominant hand for simple daily tasks to build new neural connections,” notes Dr. Mina on another common habit that she believes is linked to healthy brain aging.
Interestingly, in a study where researchers had right-handed participants complete six weeks of left-handed chopstick training, their left hand’s performance improved to a similar level as their dominant right hand. And further research has shown that this is due to strengthened connections in the brain.
3. Regular time outdoors
“They spend time outside almost every day,” adds Dr. Mina added. “Regular exposure to daylight and nature promotes sleep, mood and overall brain health.”
In fact, one study found “evidence of links between nature exposure and improved cognitive function,” while another concluded that just 10 minutes in nature can noticeably improve mental health and well-being.
READ MORE: The proven health benefits of spending time outdoors
4. Oral health
“They take their oral health seriously. Gum disease is linked to inflammation and cognitive decline, so they don’t skip dental care,” notes Dr. Mina on a perhaps less expected habit that is associated with healthier brain aging.
5. Move little and often
And finally, “You naturally move throughout the day,” notes Dr. Mina. “Not just a workout – they go for walks, take stairs, garden, cook and avoid sitting for hours.”
In fact, one study found that a 6-week exercise program with snacks helped participants process information faster without sacrificing accuracy, while another study found that regular one-minute squatting exercises during extended periods of sitting can help preserve executive function.
READ MORE: The 7 Best Brain Boosting Supplements for Improved Memory, Focus and Mood
This article by Hannah Bradfield was originally published on Women’s Health UK.
