"The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” ~ Buddha
Much has been written about mental health in recent years and a lot of research has been done on the subject, resulting in various theories and proposals to address this issue. We offer here a few guidelines simplifying the immense volume of information available, not as health care professionals, or scientists, but as advocates of better overall health for us all.
The human brain is the most significant, astounding and fascinating part of the body. It controls our thoughts, emotions, movements and so much more through various complex functions. It is thus important for us to take note that our minds, along with our physical bodies, also age.
Physical ageing is natural. We add a year to our life every birthday and this we do not and cannot control or change.
Mental ageing on the other hand can be in our hands, to a certain extent. Stress, depression and anxiety are terms we have become familiar with, and we can often feel at a loss as to how to deal with these issues, particularly without resorting to medication. The very thought of memory loss, dementia, or Alzheimer’s can be frightening, so what can we do to retain healthy minds as we age?
Here we offer some tips:
- Good Nutrition Matters
Poor eating habits lead to poor health, and because our body and our mind is connected, our brain does not get the nourishment it needs to work optimally. Doctors and dieticians suggest we include more fruits and vegetables in our diet, and stay away from processed, fatty, and fast foods that are less nutritious.
Increase natural foods that are rich in antioxidants including fruits, especially all types of berries and avocados, vegetables like artichokes, spinach and kale, dark chocolate and nuts. We need antioxidants and omega-3 fatty acids which are found in fish like salmon, mackerel, tuna, anchovies and sardines.
- Practice Mindfulness and Meditation
The power and practice of prayer and meditation are well documented. Hence incorporating time to silence our minds through focused prayer and alternative modalities are helpful. The practice of Qigong for example is a form of gentle exercise that introduces us to focus our minds, enhance awareness, help us heal, balance our energy and become stronger from within.
Research suggests a positive outlook on life, positive affirmations and mindfulness in our daily lives can help us deal with chronic stress and similar challenges. Because our brains change constantly, we can learn to retrain our minds to transform the way we think and behave, for a healthier mind.
- Stay Active
Lifestyle changes such as a more active way of life is on top of the list for a healthier mind. Walking for 30 minutes a day for five days a week, or at least ten minutes 3 times a day is highly recommended. Regular exercise helps our bodies to stay fit and helps to keep the mind healthy. Multiple studies have shown that people who are physically active are less likely to experience a decline in their mental function.
- Stimulate the Mind
Playing mind games can help to improve our mental health; solving puzzles, playing scrabble, chess or bridge are a few examples. And it can be fun too! Reading, writing, and trying to learn something new will help keep our minds young and active. Like the rest of our body, our minds also need exercise to stay healthy. Harvard Health Publishing suggests stimulating the brain with various activities can “help sharpen thinking skills such as processing speed, planning skills, reaction time, decision making and short-term memory.”
- Get Enough and Good Quality Sleep
Sleep plays an important role in maintaining the health of our brain. Studies on sleep disorders and lack of adequate sleep show that our brain health suffers leading to a decline in cognitive health. We are advised to get sound sleep for at least seven to eight hours per night.
- Stay Social
If we feel alone and isolated, we need to make an effort to connect with friends and family more often, and to try to lead a more active social life where we can meet and interact with others. As we spend more enjoyable, and quality time with our family and friends, research suggests our brain’s health strengthens and helps keep depression and stress at bay.
While it may be challenging to change old habits ingrained into our psyche over the years, it has become vitally important to do so. We may have become comfortable with our routines, but if we want a healthy mind as we age, incorporating some of these simple practices in our lifestyle can be a powerful tool of transformation to nourish and nurture our minds.
Further reading from some reliable resources on mental ageing are listed below:
www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/aging/art-20046070
www.webmd.com/healthy-aging/features/promote-the-aging-process
https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
https://www.nia.nih.gov/health/cognitive-health-and-older-adults
