Upgrade Your Brain

Our lives are definitely more complicated these days—crowded with demands for our time and moving at the speed of technology. The problem is that our brains tend to slow down as we age. Some subtle signs are occasional memory problems, a reduced ability to learn new skills or information, and/or difficulty in staying focused on tasks. A natural decline in these brain functions begins in our early twenties and worsens significantly by the age of 45.

To some degree, this slight decline in brain function is a normal part of aging and shouldn’t interfere with your life. However, it’s common for people to fear that their particular situation is abnormal and possibly a precursor to something more.

Age-Related Cognitive Impairment

Most people experience increased lapses in memory and decreased ability to concentrate as they reach middle age. Brain power can plummet over 50 percent by age 65, and that’s considered “normal.” Beyond that, though, up to 20 percent of people who are over 50 struggle with mild cognitive impairment—and up to half of that group may slip further.

No one knows the exact reasons behind these incredible statistics, but some of the contributing culprits are improper diet, poor lifestyle, excessive turmoil, and environmental pollution. For too many of us, our minds are functioning below their optimal ability and are aging too fast.

The really good news is that we can remember more, learn faster, and think more clearly at any age. What’s more, since brain health is a profound key to physical health, we can live well as a result.

Becoming Cognitively Fit

Just as physical exercises are important in regaining or maintaining physical fitness, mental exercises are necessary for regaining and maintaining our cognitive fitness. And just as you must work out every muscle group in the body instead of just targeting the arms or legs, you must be sure to work out both halves of your brain—the right and left hemispheres.

The left hemisphere deals with specifics, deductive logic, analytical thinking (taking things apart), sequential processes, language, and temporal and spatial limitations. The right hemisphere deals with generalizations, intuition and emotions, synthetic thinking (putting things together), simultaneous processes, and pictures. The right side is also free from any sense of temporal and spatial boundaries. Here are some excellent ways to have fun exercising both halves of your brain:

• Work on crossword puzzles, word scrambles, word searches, and hidden message games in newspapers or books to improve language skills and deductive reasoning abilities (the New York Times crossword puzzles are especially good).
  
  
• Work on jigsaw puzzles to improve visual skills (dealing with pictures) and your synthetic thinking ability.
  
  
• Vary the way you approach your everyday tasks. Believe it or not, not following a rigid routine can actually help free you from temporal and spatial constraints in the way you think. To that end, try driving different routes to the places you go on a regular basis (your place of work, stores, homes of friends and relatives, et cetera). Change the order in the way you approach such everyday tasks as shaving, preparing meals, exercising, walking the dog, or whatever. In other words, don’t allow yourself to get into a rut in the way you conduct any aspect of your life.
  
  
• Don’t use a calculator when working on everyday math—such as figuring out your checkbook or adding up your grocery bill. Instead, try adding in your head the cost of the items you pick up in the store to see how your end result compares with the cash register receipt after you checkout (and don’t forget to figure in the sales tax). You can also work on solving more complex arithmetic problems by buying used math textbooks at thrift stores or college bookstores.
  
  
• Read books rather than watch TV—especially books that require you to think. Look for a variety of books—including literature, politics, economics, social issues, philosophy, et cetera. Read books that are in contrast to your own beliefs so that they will stimulate your mind into either creating opposing arguments or considering new views (or both).
  
  
• In the same vein, take up new hobbies that require you to learn information or skills that you aren’t already familiar with—such as knitting, quilting, auto mechanics, computer repair, et cetera.
  
  
• Play bridge to develop analytical thinking, memorization skills, and an ability to focus on multiple levels simultaneously as you respond attentively to the moves of both your partner and your opponents.
  
  
• Play chess to develop analytical processes and your ability to reach logical deductions as you plan strategic moves well in advance—including your ability to plan a variety of potential moves based on your opponent’s possible actions.
  
  
• Finally, go out and meet new people whose names you’ll have to remember, and with whom you can discuss (and even argue) intellectual issues.

There are many more ways to keep your mind spry, flexible, and in shape. Just remember that exercising your brain is every bit as important as exercising your body.

Relax Mind and Body to Rejuvenate Mental Acuity

Another important part of honing your mental edge is to relax. Thomas Edison, JFK, and Buckminster Fuller all took 10–15 minute naps or meditative moments twice a day to help remove turmoil and restore mental focus. Along that same line, you should get eight hours of deep, uninterrupted sleep to ensure healthy melatonin levels in your brain. Among its various duties, melatonin is your brain’s primary nighttime antioxidant.

However, getting things off your mind doesn’t have to mean sleeping or meditating. Physical activity doesn’t just keep your body toned. It also allows your mind to relax, and it increases circulation—including to your brain. If you’re up for it, go out and shoot some hoops or hit some golf balls on the driving range. Other good methods for getting some quick cardio work are calisthenics, stretches, T’ai Chi, yoga, and walking. Keep in mind, too, that music can complement physical activity and help relax or stimulate the brain—perhaps both.

Soft, soothing music will help you relax and remove stress, while complex musical structures (such as those found in improvisational jazz and baroque music) may help stimulate higher brain functions. Whatever you do, though, just make sure you relax and unwind at least twice a day for 10 to 15 minutes to release stress and restore energy. If you want to go beyond that minimum time limit, you might take in a round of golf—but be sure to walk the links rather than use a cart.

Eat Right for the Health of Your Brain

As always, when it comes to nutrition there are two aspects: proper diet and appropriate supplements. Regarding food, it’s imperative that you regulate and balance your blood sugar and insulin levels—which means the foods on the following list are important not only for what they do contain, but also for what they don’t:

• Good high-quality animal, whey, or rice protein (daily);
  
  
• Wild cold-water fish and fish oils for increased DHA/EPA intake (3-5 servings per week);
  
  
• Macadamia nuts, walnuts, olives, and such seeds as flax, pumpkin, sunflower, and sesame to provide a balance of healthful fatty acids (two handfuls a day);
  
  
• Clean water free from chemicals and other impurities; and
  
  
• A variety of colorful organic fruits, vegetables and teas each day for their antioxidants:
  
  
  • dark colored fruit such as blueberries, strawberries, cranberries, blackberries, and grapes;
    
    
  • orange vegetables such as carrots, squash, and sweet potatoes;
    
    
  • dark green vegetables such as spinach, kale, collards, and chard
    
    
  • green, white, and red teas.
    
    
  Finally, the supplements listed below are well-studied and profoundly effective in producing real results (you can take them in a combination product if you choose):
  
  
• Ginkgo (40 mg standardized extract three times a day)—an extensively studied herb that increases brain blood flow and metabolic activity;
  
  
• Phosphatidylserine (100 mg one to four times a day)—a cellular component that aids in brain cell interaction to support learning and memory;
  
  
• Acetyl-L-carnitine (250-500 mg one to three times a day)—a compound that supports brain energy production by facilitating fuel delivery into cell mitochondria;
  
  
• Vinpocetine (5-10 mg three times a day with food)—an alkaloid derivative that helps increase brain circulation, metabolism, and antioxidant protection;
  
  
• N-acetyl-L-cysteine (NAC) (300-500 mg one to three times a day)—a precursor to glutathione and a great antioxidant that supports brain cell health;
  
  
• Alpha lipoic acid (ALA) (20-100 mg once a day)—an antioxidant that rejuvenates vitamins E and C;
  
  

It’s unfortunate, but in today’s world, our minds are often overworked and undernourished. Genetics aside, our brains are no better than how we eat and live. Be sure that you make time to stimulate your brain, rest, relax, eat well, and take selected supplements to help regain and maintain your wits and wisdom as you age.