Check out our retiree brain health tips to boost your memory!
Retired In USA is unlocking the secrets to maintaining a sharp mind well into your golden years! In today’s fast-paced world, it’s important to prioritize brain health, especially as we transition into retirement.
As retirees, it’s easy to fall into a lull that might not challenge our brains enough. That’s where these brain-boosting strategies come in handy. From simple daily exercises to engaging activities, we’ll explore effective ways to keep your mind agile and sharp.
Whether you’re tackling crossword puzzles or learning a new hobby, incorporating these retiree brain health tips into your rituals can make a world of difference. On that note, let’s discover the power of a resilient and vibrant mind!
Here are 9 genius retiree brain health tips so you can supercharge your memory and cognitive abilities, ensuring you’re at the top of your game at any age.
Retiree brain health tip: Get in those Zzz’s
At this point in life, you already know what a bad night’s sleep can do to your focus the following day. Over the years, sleep deprivation can raise your risk of dementia, according to the Proceedings of the National Academy of Sciences.
When you’re asleep, your brain removes some toxicity from agitation or stress. Without getting a good night’s rest, you’re increasing levels of anxiety. Sleep is beneficial, helping you be more mentally productive and energetic. Even a quick nap can help.
But when practicing this retiree brain health tip, remember to keep daytime snoozing to about an hour because longer than an hour and a half may be detrimental to your crown, according to a study published in the Journal of the American Geriatrics Society.
Retiree brain health tip: Make your upcoming events visual
For birthdays and other dates, experts suggest designating an object to each month and an image to the day. For instance, October might be a pumpkin, while February might be a heart.
To remember a birthday on February 4th can be as easy as the number 4 resembling a sailboat, so you can imagine they love boats. If you wish to remember your schedule, associate every day of the week with a place or event.
Wednesday could be a wedding you’ve been to, so all the things you’re supposed to do on Wednesday, you can imagine happening at that wedding.
Retiree brain health tip: Protect your mind from your heart
Scientists studied volunteers using seven familiar heart health factors and tested their cognitive performance over a period of eight years. The results showed that the more heart-healthy habits people adopted, the less cognitive decline they displayed.
A stronger cardiovascular system means a more substantial pipeline of nutrients to the brain, says an epidemiologist and assistant scientist in the Neurology Department at the University of Miami.
The seven heart-health ideals to strive for in regards to this retiree brain health tip are:
-Staying physically active
-Maintaining a healthy body mass index
-Having healthy total cholesterol, blood pressure, and blood sugar
-Following an eating plan that’s rich in vegetables, fruits, and whole grains and low in sweets and sodium.
Retiree brain health tip: Highlight the positive
Doctors have long known that there’s a link between depression and Alzheimer’s. Research, including a study published in 2015 in the Journal of Alzheimer’s Disease, indicates that depression is a big risk factor for the disease.
Besides that, stress hormones in the brain have also been connected to dementia. On the other hand, a study published in PLOS One discovered that an optimistic attitude about aging is associated with a lesser likelihood of developing dementia, even in the company of other risk factors.
So, if you’re feeling depressed, it’s best to get help now. Positivity always helps, but it’s just as vital to embrace mistakes, learn from them and not be stuck in a rut.
Retiree brain health tip: Stay young by chanting saa, taa, naa, and maa
The president of the Alzheimer’s Research and Prevention Foundation and author of Brain Longevity, Dharma Singh Khalsa, MD, has spent numerous years researching the meditative tradition called Kirtan Kriya.
She has discovered that 12 minutes spent daily of the practice can increase blood flow to your brain and possibly even boost levels of telomerase, an enzyme that delays cell aging.
The technique is simple: While breathing deeply, chant the Sanskrit words “saa, taa, naa, maa,” meaning “my divine self,” while moving your thumb to touch your index, middle, ring, and pinky finger with every new sound.
Like any other form of meditation, it can help lift fatigue and anxiety.
Retiree brain health tip: Learn a poem by heart
Memory can be pure bliss. Remind yourself of this by learning a new poem. One of the beautiful things about poetry is the form, and the way it lends itself well to learning, says an English teacher.
Her tips are to learn in bite-size pieces, select a poem you love and combine visual, auditory and kinetic memory aids.
That could mean recording it on your phone with gaps between lines, retyping it with a helpful layout, and revising as you walk, drive iron, or wash up. It’s practically like creating your own mental Spotify.
Retiree brain health tip: Take a probiotic
Scientists are just beginning to uncover how the supply of good bacteria in your GI tract, also known as the gut microbiome, can affect your brain.
Feedback signals from the gut will notify your brain about gut hormone secretion, gastric and intestinal motility, and gut inflammation, according to Linda Rinaman, Ph.D., a professor of psychology and neuroscience at Florida State University who’s researched the gut-brain association.
Much of the analysis on the “gut-brain axis” about the development of Alzheimer’s has been observed in mice. But new studies in humans, including one issued in Scientific Reports in 2017, also indicate a link between the type of bacteria in the gut and the likelihood of Alzheimer’s developing.
Even though probiotics, which aim to balance your gut bacteria, haven’t been proven to protect brain health, it might be worth tying them or at least eating probiotic-rich foods like sauerkraut and yogurt.
Retiree brain health tip: Take advantage of your frontal lobe
Whether you’re contemplating a chess move or bluffing at cards, you’re also giving your frontal lobe, which is the area of your brain that handles executive function, a workout.
According to doctors, the frontal lobe is especially vulnerable to degeneration and the consequences of aging.
A 2015 study published in Brain Imaging Behavior discovered that middle-aged adults who regularly played board games and worked on puzzles had higher brain volume in the place responsible for cognitive functions.
This includes memory than those who didn’t play any games at all. So it might sound weird, but these brain exercises can help you get smarter. Need a new puzzle but don’t know what to choose? Here’s one of our favorite Puzzles Memory Games Sets from Amazon!
Retiree brain health tip: Forget multitasking
Trying to focus on many things at once tires the brain, negatively impacting memory, especially as we get older, according to research, including a study published in 2014 in PLOS One. It turns out multitasking is as toxic to your brain as smoking is to your lungs.
But the effects become apparent much faster, scientists say. When multitasking, the brain is continuously switching between tasks, so it decreases memory function and reduces hippocampal size. It practically drains the system and breaks down your immune system.
All these combined make avoiding multitasking the number one thing people can do to enhance and maintain their brain health.
We hope you found these brain health tips useful. Be sure to share your thoughts about them in the comments section below. Meanwhile, if you liked this post, we here at Retired In USA think you should also read: 6 Surprising Retirement Issues Seniors Face This Year