As retirement approaches, many people become excited about the prospect of newfound free time. But sometimes, fresh retirees may experience boredom, lethargy, and even anxiety from the lack of structure. To make matters worse, the mental fog that forms from leaving work can perpetuate a stagnant routine and little cognitive stimulation.

Consequently, people that don’t take steps to activate their bodies and minds during retirement are at risk for more rapid cognitive decline. Fortunately, the opposite is also true—those that take steps to flex the computing power of their cranium can live longer and ward off disease, according to the Alzheimer’s Association. To keep your golden years glittering, we’ve outlined some tips to improve cognitive ability and reduce the risk of disease.

1. Challenge Yourself

Keep your mind sharp by finding opportunities to solve problems. Think of your brain as a muscle that needs to be flexed once in a while and critical thinking as your exercise. Those who avoid situations that call for some quick wit and forego acquiring new knowledge are more apt to experience overall cognitive health decline.

To combat brain diminution, research at Harvard Medical School suggests that challenging ourselves with activities such as learning a new skill may establish new brain cell connections and formation patterns, thus stimulating the organ in new ways. A few ways to facilitate post-retirement learning include:

Brushing your teeth with the hand you don’t usually use
Doing 60 seconds of jumping jacks
Eating a few bites of dinner with your eyes closed
Exploring a new activity, such as volunteering or visiting a museum

Listening to a new kind of music

Sitting in a different spot in your house or at a favorite restaurant
Taking a different route to work or the store
Taking a class, such as art, sports, or a new language

2. Engage Socially

In addition to a decline in mental acuity, retirees are prone to social reclusion. Without having a job or other similar commitments, many golden-agers can go many days without a reason to leave their homes. Consequently, researchers at Harvard agree that social isolation is associated with cognitive decline.

After retiring, it’s important to remain active in new or existing social circles. Along with reducing the risk of diminishing cognitive function, social engagement can help prevent depression and stress. In order to remain connected with people post-retirement, make it a point to schedule weekly (or even daily) social activities. Plan a lunch date, join a social club, take a class, or simply make a call to a friend.

3. Maintain a Healthy Diet

To further help reduce the risk of cognitive decline, researchers at the Alzheimer’s Association suggest sticking to a well-balanced diet, specifically one that includes “heart-healthy” foods. These types of meal plans can protect the brain by improving health in the rest of the body, as heart health may be linked directly to brain health.

Two heart-healthy diets suggested by the Alzheimer’s Association include the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet. Examples of foods in these meal plans include:

DASH

Fruits
Veggies
Low-fat or fat-free dairy
Whole grains
Fish and poultry
Beans, seeds, nuts, and vegetable oils
Limits sodium, sweets, sugary beverages, and red meats

Mediterranean

Fruits
Veggies
Whole grains
Fish and shellfish
Nuts, olive oil, and healthy fats
Limits red meat

In general, anyone intending on prolonging their brain power should avoid processed sugars and saturated fats. It’s also wise to avoid tobacco and alcohol as much as possible, as both of these have been known to cause severe and sometimes fatal health complications.

4. Exercise Regularly

One common fallacy about aging mental health is that Alzheimer’s is a natural yet unfortunate part of growing old. In fact, the Alzheimer’s Association reports that as many as 60% of people incorrectly believe this false notion. What is true is that there are steps you can take to reduce your risk of this disease.

Research suggests that this Alzheimer’s may be caused by multiple poor health factors including high blood pressure, diabetes, high cholesterol, and cardiovascular disease. In order to reduce your chances of acquiring any of the above diagnoses, be sure to exercise regularly.

According to Mayo Clinic, some aerobic activities you can explore to help improve your physical health include:

Bicycling
Dancing
Climbing stairs
Jogging
Swimming
Walking

Understanding that your chances of developing Alzheimer’s can be reduced is the first step in making healthy choices that ward off memory loss. Because this disease is so intricately linked to physical health, it’s vital that you continue to stay as active as possible to stabilize mental acuity. To further bolster your ability to stay on the ball, you’ll also want to practice the art of living in the present moment.

5. Practice Mindfulness

Meditation keeps your brain young. In fact, when comparing individuals side-by-side, researchers at the UCLA School of Medicine agree that meditators’ brains appear 7.5 years younger than their non-meditating counterparts. This is to say that mindfulness could prolong cognitive ability and reduce the natural brain cell loss that occurs during aging.

In addition to improved cognition, that same study shows that mindfulness can help control anxiety, depression, sleep deprivation, and exhaustion—several contributing factors to cognitive decline. To understand how to avoid these risks and positively influence your future brain, incorporate mindfulness into your life.

If you’re unfamiliar with the practice, mindfulness is the awareness of the present moment, including what you’re doing, how you’re feeling, where you are, and what’s going on around you. This state of consciousness allows you to acknowledge and connect with what you’re already doing and thinking through heightened self-awareness. Several simple mindfulness exercises that anyone can do include:

Breathing exercise: Sit and acknowledge the feeling of sitting, bring your attention to your breath, and allow your thoughts, feelings, and sensations to come and go.

Broaden and build: Each time you experience a positive emotion, acknowledge that moment. Creating a mental stockpile of these happy times will help you improve your mood the next time you’re feeling down.

Body scan: Bring your awareness to each part of your body individually, starting from the top of your head and gradually acknowledging every inch down to the tips of your toes.

Start Small

Begin your journey to a sharper mind by incorporating small changes into your life. Not only will you feel better, but your brain will thank you down the road. The best part? It’s never too late to start. If you’re interested in incorporating mindfulness into your daily routine, contact us today.