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Maintaining a sharp brain is crucial for cognitive health as we age. Below are the most effective ways to keep the brain sharp and healthy.

Engage in Physical Activity

Exercise is not only beneficial for the heart but also for the brain. Neurologist Dr. Steven Laureys recommends 20 minutes of aerobic exercise, such as running or cycling, three times a week. This type of workout enhances the brain's neurochemistry, improving cognitive functions. In a study from 2023, medicine professor and director of the Gait and Brain Lab Dr. Manuel Montero-Odasso found that combining aerobic and resistance exercises with cognitive training significantly improved global cognition in older adults.

Prioritize Quality Sleep

Good sleep is vital for brain health. Poor sleep can lead to cognitive decline and increase the risk of brain diseases like dementia. The glymphatic system, discovered in 2012, helps the brain eliminate waste during deep sleep. Laureys has noted the importance of identifying sleep issues and seeking medical advice to improve sleep quality, as a well-rested brain functions more efficiently.

Build Social Connections

Social engagement is a key factor in maintaining cognitive health. Studies indicate that social activities reduce the risk of cognitive decline. Psychology and neuroscience professor Dr. Veena Dwivedi suggests combining social interactions with other activities, like discussing puzzles with friends. Volunteering or joining a group can also enhance brain health through increased social interaction.

Learn New Skills

Learning new things keeps the brain active and engaged. Dwivedi advises taking new routes or learning new languages to stimulate the brain. For Montero-Odasso, such challenges promote neuron communication, enhancing neuroplasticity. Starting new activities can help the brain form new connections and improve cognitive abilities.

Practice Meditation

Meditation is another effective way to enhance brain health. Laureys, who has been meditating for over a decade, has compared it to gymnastics for the brain. He recommends the Mindfulness-Based Stress Reduction program, which has shown positive effects on those at risk of cognitive decline. Meditation helps in focusing attention and reducing stress, contributing to better cognitive function.