As they get older, many people worry about their brain conditions. They are afraid that their brains will no longer be as sharp as before. When I think of losing the cognitive abilities I had when I was young, it feels like I have lost myself.
However, you may have noticed that this does not happen to everyone.
Many elderly people remain sharp and focused even in their 80s or 90s. But what makes them so lucky? How can we ensure that we can keep our heads clear in our old age?
Some people say this is genetic, and some people are born like this. Yes, there may be genetic factors, but there are many things we can do to counter the effects of time on the brain.
Unlike other organs in the body, the brain has the ability to change itself, constantly reconnecting and developing its neuronal connections. This ability is called “neural plasticity.”1 By using and nurturing this ability, we can give our brains the gift of longevity. Here are some tips, and some exercises to help you:
1. Learn new things
Many times, people think that learning exists for young people or to get a specific job. However, lifelong learning is one of the best ways to ensure brain health into old age.2 In this sense, the brain is very much like a muscle. If you lie in bed or sit all day, your muscles will become weak. The same goes for the brain-as the saying goes, you must “use it or lose it.”
And, just like exercise, you must really challenge your brain to keep it at its best. Studies have shown that even in old age, the brain can still maintain its ability to establish new connections.3 So make full use of this ability. Consider accepting the challenge of something you have always wanted to try but think you are not good at. Or, try something that is contrary to your existing education. For example, if you are a master at mathematics, try taking a literature course or art seminar.
Try this exercise: Learning can also take the form of brain games, and research shows that such games can combat brain decline. Try this exercise called “brain circuit mapping”, which can build hand-eye coordination and balance the hemispheres of the brain. Take a piece of paper and a pencil and practice drawing the pattern below until the movement is smooth and the picture is symmetrical.
Follow the link to print the full size: Brain circuit diagram
Image source: Submitted by the author
2. Find a goal for your life
Especially after retirement, people often lose their sense of purpose in life. This has been proven to be detrimental to brain health and is the main cause of cognitive decline in the elderly.4Basically, when people feel that they are useful, they will be happier, less stressed, and more resilient throughout their lives.
In my book I decided to live for 120 years, I tell people to assume that they will live to 120 years old, not because they will definitely live so long, but because this is the best mentality for a long, purposeful life. Moreover, since the oldest people in the world are close to that age, it is not impossible. With this mentality, you are still in the prime of your 60s, 70s, or even 80s. Therefore, age does not need to restrict us from choosing a grand vision for our lives, a vision that makes our hearts fly and makes us feel that we have made a contribution to the world.
Try this exercise: Ask yourself, “What is the most important thing to me in life?” Brainstorm a list. What do you cherish the most? Integrity, love, wealth? Write down 10 things that come to mind, no matter what they are. For each project, ask yourself, “Does living in this value make me truly happy and satisfied?” Then, choose the five things that you think are most important to you. Write down the ways you can bring more ways into your life.
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3. Meditate regularly
Stress is one of the greatest enemies of brain health and is associated with a greater risk of Alzheimer’s disease and other forms of dementia.5 Moreover, you may already know that it is related to many other forms of health diseases, including digestive problems, heart disease and immune problems. Therefore, doing something to help control it may be the best thing you can do for your physical and mental health.
It has been found that meditation is particularly effective for reducing stress and improving cognition.A study by the University of California, Los Angeles found that older people who meditate often have younger brains than the general population..6 Moreover, it improves a person’s ability to concentrate, which is what many people struggle with in their later years, and a person’s sense of happiness.7
Try this exercise: Meditation can be as simple as deep breathing and mindful breathing, just like the “abdominal breathing” exercises I often teach, to help people concentrate and relax. This is how it works:
- Sit on the floor or chair in a comfortable position and straighten your lower back. You can also lie on your back on a flat surface. Relax your neck, shoulders and arms, and close your eyes.
- Place one hand on the chest and the other hand on the lower abdomen.
- When you inhale, let your abdomen expand like a balloon full of air. As you exhale, contract your abdomen. The hand on the chest should remain relatively still.
- For beginners, it is best to focus on the feeling of slowly pulling the abdomen in and out, without worrying about the length of each breath.
- Relax any tension in your body and mind and breathe comfortably. You don’t need to breathe slowly or hold your breath deliberately. Once your body is fully relaxed, your breathing will automatically slow down and stabilize.
- As you continue to do abdominal breathing, your abdomen will become hot. Focus your attention on the heat and it will gradually become stronger and spread to your entire abdomen and lower back. Your abdomen will also be full of vitality.
Generalize
Taking care of your brain is the core of taking care of yourself. After all, without it, you cannot be who you are now. I hope that the above exercises can help you take better care of it and allow you to live a happy, healthy and productive life for 100 years or more.
refer to
[1] What is brain plasticity? Brain IQ. https://www.brainhq.com/brain-resources/brain-plasticity/what-is-brain-plasticity/
[2] Penny Dacks, Ph.D. Cognitively rich: Lifelong learning may help prevent dementia, cognitive vitality, June 2014 https://www.alzdiscovery.org/cognitive-vitality/blog/cognitive-enrichment
[3] Emily Underwood. New neurons in life?Science Journal, American Association for the Advancement of Science, March 2019
https://www.sciencemag.org/news/2019/03/new-neurons-life-old-people-can-still-make-fresh-brain-cells-study-finds
[4] Alan Moses.A sense of purpose may be good for your brain, COMPASS, WebMD, March 2015 https://www.webmd.com/healthy-aging/news/20150319/a-sense-of-purpose-may-benefit-your-brain#1
[5] Protect your brain from stress, Harvard Health Press, Harvard Medical School, February 2021.
https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress
[6] Irene Ludes, Nicholas Chelburn and Florian Kuss. Forever Young (er): The potential anti-aging effect of long-term meditation on gray matter atrophy, Frontiers of Psychology, Frontiers.Psychology, January 21, 2015 https://www.frontiersin.org/articles/10.3389/fpsyg.2014.01551/full
[7] Matthew A. Killingsworth, Daniel T. Gilbert. A wandering mind is an unhappy mind, AAAS, science November 2010:
roll. 330, No. 6006, p. 932. https://science.sciencemag.org/content/330/6006/932.abstract
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Financial Disclosure: The content of this article is related to Ilchi Lee’s book, but not quoted, I have decided to live 120 years old: the ancient secret of longevity, vitality and life transformation, This is the basis of the last article on TDWI, These 8 life-changing tips will help you enjoy your old age.
Li Yizhi
website:
https://www.ilchi.com
Li Yizhi Is a visionary educator and New York Times best-selling author. He has written more than 40 books, including the title of his most recent book, Watering to extinguishHe founded the mind and body practice of mind and body yoga and brain education, and founded the Earth Citizen Movement.
He also founded recognized brain education universities and global online universities in South Korea, as well as the non-profit International Brain Education Association (IBREA), which has special consultative status with the United Nations in New York.
In addition to studying Asian traditional medicine, Lee also holds a bachelor’s degree in clinical pathology from Dankook University in South Korea. Currently, he spends most of his time developing a retreat center for sustainable living in New Zealand.
