Making this one change to your social catch-ups can help support brain health
Since moving into a retirement village five years ago, 72-year-old Tricia Keane says she has never been busier. In addition to helping other residents paint in art classes, Keane is the treasurer of the events group, a member of the social committee and has obtained her Responsible Service of Alcohol certification so she can volunteer at the bar. She also takes weekly Pilates and Zumba classes.
“I just never imagined I’d be so busy,” she says. “Moving here has just opened up so many opportunities, helping me to keep active and involved and to care for the community.”
Keane says her role as treasurer is particularly beneficial to her health and wellbeing. “It’s a full-on thing – there are lots of receipts and payments. But I’m happy to keep doing it because it keeps my mind active.”
Rajna Ogrin, senior researcher at Bolton Clarke, says that keeping our minds active and maintaining brain health matter at every age, including later in life. “Brain health is connected to the health of the whole person, including the ability to think and learn, controlling movements and balance, responding to emotions and tactile and sensory function.
“Hearing or vision loss, poor sleep, depression, social isolation, vascular disease, diabetes, medication and reduced physical activity can all affect cognition and a person’s ability to remain engaged,” she says. “It’s important to take a holistic view that considers physical, psychological, cognitive and social wellbeing.”
Adopting a number of these daily habits can support brain health as we age.
Build movement into each day Physical activity supports cardiovascular health, mobility, and independence, and physical inactivity is an established, modifiable risk factor for dementia. “Walking, gardening, dancing, swimming, cycling, housework or an exercise class can all count,” says Ogrin.
Spending quality time with people close to you matters more than having a large social network.
Include strength and balance activities Resistance exercises, sit-to-stand movements, tai chi or an individually prescribed program can help maintain strength, balance and the ability to participate in everyday life. But don’t rush in, says Ogrin. “People who are inactive or have health or balance concerns should begin gradually and seek professional advice.”
Make activity social Walking with a friend, joining a class or gardening with others can support both regular movement and connection. “Combining these benefits in one enjoyable activity can make the routine easier to maintain,” says Ogrin.
Have regular contact with others Spending quality time with people close to you matters more than having a large social network, says Ogrin. “Arrange a call, meal, walk, visit or shared activity with someone who matters.”
Find ways to create belonging Joining a community group such as a men’s shed, church, choir or book club can provide connection and structure, as can volunteering. “Social isolation is an established dementia risk factor, while social participation supports wellbeing in its own right,” Ogrin explains.
Do something that matters to you Work doesn’t need to be paid or involve major achievement to be meaningful. Examples of small tasks that can make a difference include caring for a pet, helping family, mentoring, volunteering, gardening and creating art.
Keep learning enjoyable “The best activity is one that is interesting enough to continue,” says Ogrin, who suggests learning a language, a song, a recipe, a craft or a new digital skill.
Practise mindfulness “Research in older adults suggests that mindfulness and meditation may produce small improvements in some aspects of cognition, particularly attention, as well as boosting memory and psychological wellbeing,” says Ogrin. Examples include noticing your surroundings while walking, eating a meal without distractions, or spending a few minutes focusing on your breathing.
Protect sleep with routine ”Sleep supports memory, mood and everyday functioning,” says Ogrin. “Persistent insomnia, loud snoring, breathing pauses or marked daytime sleepiness should be discussed with a health professional.” Good sleep hygiene includes keeping bedtime and wake times broadly consistent, concentrating activity during daylight hours, establishing a wind-down period and limiting caffeine and alcohol late in the day.
Monitor physical and mental health Ogrin also recommends having regular medical checks and working with health professionals to manage blood pressure, blood sugar levels, cholesterol, weight and mood. “Take prescribed medicines as directed and ask for a medication review if there are concerns about memory, drowsiness or interactions,” she says. “Anything that supports cardiovascular health often also supports brain health.”
Support the senses “Hearing loss and untreated vision loss are among the 14 identified modifiable dementia risk factors,” Ogrin says. Because of this, it is important to have hearing and vision checked and to use prescribed hearing aids or glasses. Additionally, Ogrin says, “Do not smoke, avoid excessive alcohol, eat a balanced diet and protect against head injury.”
Produced in partnership with Bolton Clarke.
Get the best of Sunday Life magazine delivered to your inbox every Sunday morning. Sign up for our newsletter.
More:
KioskNews shows a cleaned-up reading view extracted from the publisher’s page — the original always lives on their site, not ours.