We all exercise to keep our bodies fit. How about mental exercises to keep our brains sharp and agile? Dr Shailesh Jha, consultant psychiatrist, Indraprastha Apollo Saarthak Mental Health Services, New Delhi, says engaging in mentally stimulating activities can delay the onset of diseases like Alzheimer’s and slow cognitive decline by building cognitive reserve. Cognitive reserve refers to the brain’s ability to adapt and compensate for age-related changes or damage. When we challenge our brains with mentally stimulating activities, we build new neural connections and strengthen existing ones, making our brains more resilient. This can lead to a delay in the onset of Alzheimer’s symptoms, as the brain is better equipped to handle the underlying pathology. Activities that challenge multiple cognitive domains, such as attention, memory, executive functions, and processing speed, are beneficial. Examples include learning a new language, playing a musical instrument, or engaging in complex problem-solving activities.
What are the mental exercises people should do daily and what age should they start?
Individuals should start engaging in mentally stimulating activities in their 20s or 30s to build cognitive reserve and reduce the risk of cognitive decline later in life. Daily mental exercises can be incorporated into one’s routine in a variety of ways:
- Reading: Set aside 30 minutes each day to read a book or article.
- Puzzles: Engage in crosswords, Sudoku, or brain teasers for 15-30 minutes daily.
- Learning a new skill or language: Allocate 30 minutes daily to learn a new skill or language through online courses or apps.
- Memory games: Play memory games like Memory Matrix or Concentration for 15-30 minutes daily.
- Problem-solving activities: Engage in activities like chess, bridge, or complex problem-solving exercises for 30 minutes daily. It is essential to increase the duration and intensity over time to continue challenging the brain.
Are there any supplements for brain health?While supplements cannot replace a healthy lifestyle, some may support brain health by:
- Reducing inflammation and oxidative stress (omega-3 fatty acids, antioxidants)
- Supporting neurotransmitter synthesis and function (B vitamins, particularly B6, B9, and B12)
- Enhancing neuroplasticity and cognitive function (Ginkgo biloba, Bacopa monnieri, Acetyl-L-carnitine)
- Promoting blood flow and oxygenation to the brain (Ginkgo biloba)
It is crucial to consult a healthcare professional before adding supplements as they may interact with medications or have adverse effects in certain individuals.
