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3 simple habits that can protect your brain from cognitive decline

https://www.fastcompany.com/90303904/3-tips-to-slowing-down-cognitive-decline

fastcompany.com

3 simple habits that can protect your brain from cognitive decline
You might think that the impact of aging on the brain is something you can't do much about. After all, isn't it an inevitability? To an extent, as we may not be able to rewind the clock and change our levels of higher education or intelligence (both factors that delay the onset of symptoms of aging).

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Lifestyle choices influence how you age

Lifestyle choices influence how you age

Adopting specific lifestyle behaviors can have a tangible effect on how well you age: activities like learning a new language, playing a musical instrument, taking part in aerobic exercise, and developing meaningful social relationships, can do wonders for your brain. 

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Aging process and cognitive decline

Aging process and cognitive decline

As time passes, there is a build-up of toxins in the brain that correlate to the aging process of cognitive decline. Although this is a natural part of growing older, many factors can exacerbate it. Stress, neurotoxins such as alcohol and lack of (quality and quantity) sleep can speed up the process.

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Neuroplasticity

Neuroplasticity

The key to resilient aging is improving neurogenesis, the birth of new neurons. 

This activity occurs in the hippocampus, the part of the brain that lays down memories. And we respond to and store new experiences every day, and cement them during sleep. The more we can experience new activities, people, places, and emotions, the more likely we are to encourage neurogenesis.

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To avoid cognitive decline

To avoid cognitive decline
  1. Get your heart rate up: Aim to do aerobic exercise for 150 minutes per week;
  2. Change your eating patterns: Evidence shows that calorie restriction, intermittent fasting, and time-restricted eating are beneficial for the brain;
  3. Prioritize sleep: Aim for 7-9 hours, and nap if it suits you. Our need for sleep decreases as we age.

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Studies show that older adults who are lonely see a decline in their thinking abilities, which is rapid if paired with other factors like physical inactivity, anxiety, poor sleep and high blood pressure.

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Social Activities As A Form Of Self-Care

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