15 tracks to improve your memory and concentration
Multiply games
To prevent the brain from wearing out, use it! The different activities that one practices from childhood feed our head and create new neuronal connections. But the more important the cognitive reserve, the more our brain is rich in neurons and the better it resists time. Play helps to increase this mental capital. And all games are good: scrabble and belote as much as chess. Video games are not left behind. A 2015 University of California study published in The Journal of Neuroscience showed that those in 3D particularly stimulated memory-related brain areas.
Speak to your neighbors
"Social activity is a very important component of the cognitive reserve, because interacting with others requires a lot of our memory," says Professor Francis Eustache *, neuropsychologist and researcher. In 2012, a large study called the Honolulu Asia Aging Study revealed that people with low social commitment were more depressed and more likely to develop Alzheimer's disease. The solution ? Go out, laugh and chat!
Gardening and tinkering
Contrary to what one might think, a brain in shape does not feed on purely intellectual exercises. "Working in your garden or repainting the kitchen also requires reflection, learning and memory," says Francis Eustache. The more we vary the activities, the more we maintain the plasticity of its neurons and its ability to compensate for small losses related to age.
Take a nap
We do not sleep at age 65 or 25, so specialists strongly recommend a daily nap of 20 minutes. Sleeping enough is vital for our brain, and especially for the areas of memory that process and store the information of the day. They can do their work only during our rest phases. "We know that it's also a good time to clean up the brain," says Gaëlle Chételat, research director at Inserm. The system that allows you to drain toxic molecules is more active when you sleep. "
Find alternatives to sleeping pills
Some of these molecules, particularly those in the benzodiazepine family, may increase the risk of developing Alzheimer's disease. They also affect short-term memory. It is better to reserve these drugs at a time of stress or insomnia exceptional, and prefer the plants in everyday life. Escholtzia and Valerian are widely recognized to fight against sleep problems. For greater efficiency, EPS (standardized plant extracts) are preferred to simple capsules.
Become passionate about novelty
Another good reason to read and learn! "Studying a new language, in particular, is excellent for maintaining one's cognitive abilities," says Gaëlle Chételat. In addition to work memory and attention, it brings pleasure, for example if we do it to go see his grandchildren in an English-speaking country. All these elements reduce the impact of aging on the brain, and the risk of developing a neurodegenerative disease such as Alzheimer's. "
Keep time to daydream
We do not do anything when we let our mind wander: many areas of the brain are even very active. "These neurons are called" the default network, "explains Francis Eustache. We develop scenarios, we think about things, we plan ... this activity also helps to maintain memory. "
Treat your depression
When one depresses, one tends to isolate oneself and to reduce one's activities and, at the same time, insomnia is established. All these elements undermine the cognitive reserve and make us more vulnerable to age and pathologies of the brain. From the first symptoms, such as persistent sadness, we do not hesitate to consult. Antidepressants, which help to treat the disease, are accepted, but anxiolytics are avoided, which only attenuate symptoms and have a long-term adverse effect on the brain.
Traveling and being surprised
The brain is able to make neurons and connections for a lifetime, provided it is stimulated. "Among the positive activities, those that require coping and dealing with unforeseen situations are particularly interesting," says Pr. Eustache. What's better than a trip to refuel new encounters and discoveries?
Calming your stress
Anxiety is a big enemy of the brain. "Brain cells can be intoxicated by excessive stress, confirms Gaëlle Chételat. It is particularly
the case for certain sensitive regions such as the hippocampus, which plays a very important role in the construction of memory. Stress hormones can be counteracted day by day by relaxation exercises, cardiac coherence, or simply by walking in nature.
To work !
When you love your job, do not hesitate to play overtime. A study from King's College of London showed that working longer delays the onset of symptoms of Alzheimer's disease. According to their estimates, one would earn about six weeks a year more on the job.
Build projects
Those who continue, their whole life, to embark on new challenges derive great benefits. "Plan for the future, decide to implement actions, contact the right people ... these activities are in themselves very stimulating for the brain," says Professor Eustache. Added to this is an optimistic vision of the future. "We know that what contributes to make happy and fight stress plays a role in maintaining cognitive abilities," Gaëlle Chételat adds.
Play sports
Physical activity works in many ways, explains Jean-Luc Morel, a CNRS researcher. "Sport increases the oxygenation of neurons and promotes the formation of new connections because the whole body is awake," he says. Bouger also helps maintain the vascular system, whose role is essential to maintain cognitive abilities. Poor blood vessels are a malnourished brain that loses neurons.
Read a good book
Reading is a real gymnastics for the brain. According to a study published in 2013 in the journal Neurology, seniors who read regularly would keep 32% more cognitive abilities compared to others. A good reason to go to the library!
Knit sweaters
A study by the prestigious American hospital Mayo Clinic (Minnesota) showed that knitting stimulates certain essential parts of our brain and helps to promote connections between neural circuits. This activity also plays a positive role on stress. If you do it thinking about your grandchildren, or in a group, it's even better!
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