A ‘razor-sharp’ brain is not what we associate with old age. The brain shrinks in volume with age, particularly in the frontal cortex, which is responsible for working memory and problem-solving, according to PubMed Central. Is it possible to stop the cognitive decline even in your 70s and 80s? Looks like a retired professor has cracked the formula to stop or delay brain ageing.
Anthony D. Fredericks, who has worked for more than three decades as a professor of education shared with CNBC a set of incredible habits that keep his brain in top shape.
Learn every day
Be it taking a hobby class, learning a new language, solving that crossword puzzle, your brain loves challenges and unchartered territories. Stimulating the brain and providing it an invigorating environment can help it form new connections and neurons, according to neuroscientists. The Lancet study shows the more stimulation one accumulates through years, the lower the risk of dementia.
“I’m a big believer in reading widely, and outside your expertise. It may be one of the most significant things we can do to refresh our inherent curiosity. When we’re curious, we want to learn more. In that pursuit, we keep our minds active and engaged,” he tells CNBC.
Socialising
Isolation and loneliness not only sucks the joy out of life in old age, but also slows down the brain function. According to Harvard Health, strong social ties have been linked with lower risk of dementia, lower blood pressure and more life expectancy.
“My wife and I travel and dine regularly with best friends, volunteer at a regional art association, and we frequent a local social club,” says Fredericks.
The professor adds that spending time with relatives, engaging in frequent conversations with friends, dining with colleagues, or volunteering for social causes, can improve mental well-being and cognitive skills.
Keeping things organised
Organising things better and goal setting can boost work efficiency at any age. But the habit is particularly useful as we grow old, as it not only saves energy and time, but activates prefrontal cortex, the part of brain responsible for planning, decision-making and self control, according to a study published in Frontiers in Human Neuroscience.
“Walk into my office and you’ll see an array of Post-it notes. I use a color coding system to keep track of my daily responsibilities. Yellow for articles I’m working on, blue for specific chapters in a book I’m writing, green for medical reminders (prescription refills, doctor appointments), orange for household tasks, and pink for errands (grocery items, hardware store),” Fredericks told CNBC.
“I stumbled across this system when I was working on a new book. I inadvertently wrote preliminary notes for some chapters on different colored sticky notes, and my plan for the book immediately felt clearer. I realized that I could use this approach for other aspects of my life, too, and it’s made a big difference,” he added.
Stay active
Physical activity can improve blood flow to brain as opposed to staying sedentary that can make your brain dull. According to Harvard Health, exercise promotes new nerve cells formation and boosts connections between brain cells. The recommendation for adults is 150 minutes a week of moderate aerobic activity according to US CDC. This may include brisk walking, swimming, pickleball, tennis, or serious gardening.
The retired professor told CNBC he swims two to three dozen laps at the community center every other day and walk one to two miles on the days in between.
Healthy diet
Last, but not the least, what you eat, can have a profound impact on your brain health. Adequate hydration and sound sleep are two other factors that could affect your cognition. Fredericks gets a minimum of 7 hours sleep from 11pm to 6am each night. He makes sure to add berries, dark leafy green vegetables, whole grains, seeds, nuts, soybeans, salmon, and other heart-healthy foods. He also tries to drink 8 glasses of water every day. According to a Journal of nutrition, health and aging study, drinking extra water helps boost cognitive performance.