One of our goals as we age must be to maintain mental health.
Scenes like these may be familiar to you: “He went to his room and can’t remember what he wanted to do there”; “He has been trying to remember where he put the keys for a long time”; “A name does not come to mind”.
If you experience situations of this type more and more frequently, it may be because you are living a pace of life that is too fast or perhaps are the victim of excessive stress. However, if you are over 45 years old, your mistakes likely have another cause.
In our blog post 10 Benefits of Crafting for Adults, we discussed how doing hands-on craft work of improves mental agility and the overall mental health. We made the same argument in our blog on the 6 Benefits of Textile Crafting, in which we highlight the fact that working on crafts can help stop mental deterioration.
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Background
A recent study by the Center for Public Health in France and the University of London has just shown that brain deterioration begins much earlier than previously thought: at age 45. Therefore, if you are past that age, you should know that even if you feel young, your brain has already started to age and little by little it could begin to show signs of mild cognitive deterioration that, in the long run, could even lead to some type of dementia.
These results are relevant because until recently, only those over 60 years of age were studied. However, this time more than 7,000 people between 45 and 70 years were followed for 10 years. Thus, it has been shown that from the middle of quarantine the brain begins a process of deterioration that affects abilities such as memory, comprehension, writing or reasoning. In this study, those under 50 years of age worsened this capacity by 3.6%. Those aged 65 and 70 worsened by as much as 9.6%. We must promote habits that promote not only the well-being of the organism but also the brain.
Little by little, we begin to know how cognitive functions evolve with age. This research shows that deterioration increases over the years and that this process begins much earlier than what was thought. These results are essential for the prevention and suggesting that the tests to detect cognitive impairment should be made from the 45 years. Also, they confirm the importance of promoting habits from that age onwards, that favor not only the well-being of the organism, but also that of the brain. However, how can you do it?
From the NASEM Health and Medicine Division YouTube Channel: In a 2017 report, a committee of the National Academies of Sciences, Engineering, and Medicine evaluated the most rigorous, up-to-date research on how to prevent cognitive decline and dementia, as well as recommended ways to conduct future prevention research. This video, featuring several members of the committee, highlights the report’s conclusions and recommendations.
How to Maintain Mental Health and Prevent Cognitive Decline
We have a longer life expectancy, but with a few exceptions, our brains do not have such a long life. Today we still do not know how to avoid dementia. However, we know something crucial: it is possible to delay the deterioration and the symptoms of the disease. The fact is that we have to work on it, even when it is still decades before we see or experience the first signs of deterioration.
Below, I will present some of the practical ways to maintain mental health that have been endorsed by the research.
The key to maintain mental health is to keep the brain active. Investigators have made this clear. To avoid cognitive decline the best thing we can do is not to sit still and avoid mental idleness. Therefore, it is important to try to get out and move. It is essential to stay in-tune with the news and tackle the challenges of life. Another thing we could do is to try to learn new things, like languages or engage in Do-it-Yourself projects.
It has been widely demonstrated that these types of activity favors the creation of new neural connections and keeps them active. Here are other practical ways to maintain mental health:
1. Avoid Routine and Always Doing the Same Thing.
Even if you are tired to think, avoid repeating the same ways to spend your free time. Change; strive to be imaginative. Look into conducting novel activities. At work, do not things in the same way you always do them. I this way you will avoid tasks that are boring or project/create a stale environment to your colleagues. I am sure that your family, friends, and colleagues will thank you; also his brain.
2. Avoid Passive Activities.
Even if you are very tired, avoid passive or sedentary activities, like mainly watching TV and internet/social media “surfing” for a long amount of time. Some studies suggest that “TV slowly kills the brain “; above all because it is easy leisure and leads to mental passivity. It is not the best for neurons. Its use must be moderate and controlled.
3. Socialize With Friends.
There is plenty of evidence that social relationships greatly stimulate brain activity. So even if you are tired after work, strive to stay in touch with friends. Make a dedicated and concerted effort to speak with them and considering creating opportunities to get together with them.
4. Never Stop Reading.
Many studies, such as those carried out by Esteve and Gil Collado about “Reading as a protective factor against cognitive decline”, have shown that reading habits are an important protective factor against cognitive decline. Read as much as you can, even if the shores around the house, time with children, and work do not leave you a whole lot of time to do it. Try to make a little bit of time to do it. Perhaps a good plan is to start with 10 minutes and progressively add more time. Reading is key to maintaining cognitive functions.
5. Do Hobbies and Strategy Games.
The strategy games not only help young and old to have a good time and have fun, but also to develop skills useful for everyday life.
So much so that there are already many studies that show that strategy games have many benefits and that, therefore, it is important that they become part of the lives of children and adults.
One of these investigations was carried out by a group of scientists who based their analyzes on the Rise of Nations strategy game , focused on the construction of cities and expansions of territory.
It is a hobby that leads players to put all of their trading skills to work and become great strategists with the objective of obtaining armies to protect themselves and carry out a successful expansion.
The group of players who participated in this study used the Rise of Nations video game for almost 24 hours and all showed a greater ability and more speed to change from one task to another, as well as an improvement in the ability to reason after having participated in the investigation.
However, these are not the only benefits of strategy games and hobbies, since these types of activities also have the following virtues:
- Use the two hemispheres of the brain: when we enjoy strategy games such as chess, for example, the left hemisphere is activated to distinguish the pieces, while the right one helps us to recognize the plays, so these types of hobbies lead us to use both cerebral hemispheres.
- Improve problem solving: strategy games make participants, whether children or adults, have to make decisions in order to overcome the obstacles that appear and overcome all of them. Hence, these kinds of hobbies are great for improving strategic thinking and conflict resolution.
- Instilling values of self-improvement: when a person enjoys a strategy game but does not have the opportunity to win, he tends to turn his head to devise a maneuver that will help him win victory on future occasions, which translates into a higher self-esteem and in more desire to improve oneself.
6. Play Constructive Video Games.
In the study “Enhancing Cognition with Video Games: A Multiple Game Training Study”, Chie-Ming and D. Paterson from the University of Singapore found that they are of great help in developing cognitive functions by means of video games. The idea is to pick the games carefully, giving preference to constructive ones, instead of those focused on first-person shooter, immoral or violence. Play with your children and grandchildren. The fact is that in addition to your brain, they can improve your family social life. The following is a good one to consider:
7. Try to Avoid Stress and Prolonged Anxiety.
Living stressful situations is something usual or perhaps even “normal” at age 40 or 50. It is a period marked by the intensity of work, family dynamics issues, the challenges of raising kids, financial concerns, and lack of time. However, we have to make a concerted effort to take care of ourselves and maintain mental health in spite of these circumstances. RS Wilson of the Rush University Medical Center in Chicago, in his study “Vulnerability to stress, anxiety, and development of dementia in old age” and many others, have shown that continued anxiety disrupts cognitive functioning and increases the risk of dementia. So we must take care of that aspect. How we can do it? Studies with the elderly showed better cognitive functioning in those with better stress management skills or in those who regularly practiced meditation and relaxation.
In this video from the CBS News YouTube Channel, Ms. Marlie Hall reports on a new study that has found how high levels of stress may raise the risk of mild cognitive impairment, a condition that’s often a precursor to Alzheimer’s disease.
8. Avoid Drugs and Watch Your Consumption Habits of Alcohol and Tobacco.
Several studies conclude that they affect proper cognitive functioning and promote cognitive decline. Alcohol consumption, even at moderate levels, is associated with an increased risk of adverse brain outcomes and a greater decline in cognitive (mental) abilities, according to a study published by ‘The BMJ’ titled: “Moderate alcohol consumption as risk factor for adverse brain outcomes and cognitive decline: longitudinal cohort study”. Excessive alcohol consumption is known to be associated with poor brain health, but few analyzes have examined the effects of moderate alcohol consumption on the brain, and the results are inconsistent.
There has been much speculation in recent years about the association between smoking and the development of dementia. One of the main studies concluded that smoking is a risk factor for developing dementia. This association, it is thought, is established in principle through the harmful effect of tobacco on the cerebral blood vessels.
The researchers found 4 important findings:
- Smoking in middle life ages was associated with memory deficit and decreased reasoning abilities.
- Individuals who quit smoking years ago were less likely to develop deficits in memory, vocabulary, and verbal fluency.
- Quitting smoking in middle ages of life was accompanied by an improvement in other health behaviors such as drinking less alcohol, being physically active and eating more fruits and vegetables.
- The results of this study suggest that the association between tobacco and cognitive function may be undervalued due to an increased risk of death and low participation in cognitive tests among smokers.
9. Follow a Balanced Diet.
Basic nutrients such as olive oil and other foods rich in vegetable fats, vitamins, mineral salts, and antioxidants are beneficial to maintain mental health. Anchovies, grapes, raisins, and nuts are good, as well.
Various studies suggest that a diet containing adequate levels of unsaturated fatty acids can protect against cognitive decline and Alzheimer’s disease.
The key is in the type of fat that is taken and that must always be part of a diet that can be considered healthy. In fact, according to specialists at the Alzheimer’s prevention clinic at Weill Cornell Medicine in New York, how healthy a fat for the brain is is different for each person and depends on their diet.
Studies run by this clinic show that diets containing adequate levels of unsaturated fats can prevent dementia and Alzheimer’s. This is the case of polyunsaturated fats of the omega 3 group , essential for the growth and development of the brain , as well as for it to adequately perform its functions, both in adults and children.
A consumption of the omega 3 acids docosahexaenoic (DHA) and eicosapentaenoic (EPA) plays a fundamental role in maintaining a proper balance between omega 3 and omega 6, which act differently in the body, so experts reduce their intake.
If you want to keep this proportion balanced, it is advisable to consume few vegetable fats rich in omega 6 (present in corn, sunflower or soy oil, among others) and avoid or reduce processed foods that contain omega 6 and also trans fats.
In summary, a diet based on a Mediterranean diet can help protect the brain and prevent or delay cognitive decline . The diet should be rich in:
- fruits and vegetables
- whole grains and legumes
- omega-3 fatty fish such as salmon, trout, tuna, mackerel or sardines taken at least once or twice a week
- the virgin olive oil extra is also highly recommended
10. Stimulate The Brain With Arts and Crafts.
Another recent study by the US National Institute on Aging shows that dancing, crafting, and music stimulates brain activity, as well as prevents mental deterioration. It also encourages creativity, just like painting, doing textile crafting, or doing a hands-on activity and requires creativity. Artistic practice has demonstrated many benefits in both prevention and intervention. Therefore, it is important that you take this into account in determining what artistic activity to be involved with to maintain mental health.
11. Engage in Physical Activities.
Studies such as that of Sweden’s Uppsala University have shown that physical activity improves attention, memory, verbal fluency, overall cognitive status, and processing speed. It also helps to keep the white and gray substance, especially the parietal lobe, in a very affected area in Alzheimer’s: the precuneus.
Physical exercise is highly recommended, both in adults with dementia and in healthy people. Therefore, boost exercise to help you manage the stress in your life.
One Last Word
Many arguments support the importance of keeping the brain active. These days, a colleague who had recently retired has been diagnosed with Alzheimer’s. Someone said to me, “I don’t know about you, but I don’t want my life to go by while I plan how to enjoy it.” Situations like my partners are not uncommon. So just in case, watch your mind, even if you feel young.
Above all, do not postpone the opportunity to enjoy applying the ideas I shared above. Doing this could be the difference in extending your mental health and give you a life of joy.
Are you using any of the above techniques to maintain mental health? Please, take a moment to share your thoughts.
Since we love crafting, check out our blog posts 10 Benefits of Crafting for Adults and 6 Benefits of Textile Crafting for more ideas and information of how this hobby can help you maintain your mental health.
