Regardless of age, maintaining healthy lifestyle habits and consistently training the brain can improve memory and cognitive function, according to a research finding.
A University of Texas study recently featured by the U.S. health outlet Women's Health found that the human brain improves in function the more consistently it is managed, regardless of age.
University of Texas researchers conducted a three-year follow-up study of 3,966 adults aged 19 to 94. When participants performed short brain-training exercises of five to 15 minutes each day, cognitive function improved across all age groups, including those in their 80s. The improvement was especially pronounced among participants who had lower initial brain-health scores.
The researchers proposed four habits for protecting brain health: taking on new activities, maintaining regular sleep habits, limiting caffeine intake in the late afternoon, and exercising consistently two to three times a week.
Four Daily Rules for Protecting Brain Health
The brain's neural networks become more active during new experiences than during familiar tasks. Activities that use the hands—such as sudoku, word puzzles, learning a new language or skill, and assembling furniture—can positively affect brain health.
Healthy sleep habits are also important. During sleep, the brain removes waste products such as amyloid, which is linked to dementia. For this reason, it is best to maintain a life rhythm of going to bed and waking up at the same time each day. Even on weekends, it is recommended to avoid sleeping in more than 90 minutes later than usual.
When you drink coffee also affects brain health. According to the researchers, consuming caffeine after 1:15 p.m. can reduce sleep efficiency by about 7 percent. When feeling drowsy in the afternoon, it is better to take a light walk or drink plenty of water instead of coffee.
When the body moves, the brain moves too. Aerobic exercise helps produce substances that protect brain cells, while strength training helps reduce inflammation in the brain. Learning a new sport or physical skill uses the body and brain at the same time, further enhancing the effect on cognitive function.
"Small habits can make a difference in brain health regardless of age," the researchers said. "This study reminds us once again that our brains are defined not by age but by possibility."
