Keeping your brain sharp at any age

Growing up, I remember my friend’s grandmother being so old but also so alert. She could never forget a face or even a name. Where my grandmother would easily forget what she had eaten for dinner, my friend’s grandmother would even remind you of the last day you had visited. 

Her granddaughter always attributed this to good diet. She would always tell stories of how her grandmother only ate vegetables, took no sugar and avoided taking alcohol.

As we age, the brain also ages. It naturally becomes smaller and some parts of it become less active, especially those involved in learning and other tasks. This, with time, results in slower processing of information and forgetfulness.

In women, the production of hormones reduces. This is the reason women tend to be moody and irritable during menopause. Men will also develop memory loss and become less active. This, however, also depends on your habits and lifestyle.

The age at which people start to experience these changes is relative depending on a person’s daily activities and amount of stress.

 According to Dr John Baptist Mukasa, a neurosurgeon at Mulago National Referral Hospital, people with less stress are likely to have a delay in brain ageing. 
“A person who takes a lot of alcohol, for instance, will experience brain ageing earlier than one who does not,” he says.

He adds that conditions that compromise heart health can affect the brain too. Therefore, diseases such as obesity and diabetes may also cause poor brain health and memory problems. There are other causes of memory difficulties which include sleep disturbances, fatigue, depression and stress and chronic pain. 

Ageing is a natural process and a part of life but if you want to slow down the rate at which your brain is aging, there are some lifestyle changes that you need to make. 
Balanced diet
The most important way for one to slow down brain ageing, according to Dr Mukasa, is eating a balanced diet. Sweetened foods are said to enhance brain problems such as bad memory. Therefore, plant based food sources are the best foods for the brain. 

“Your diet should include fruits, vegetables, nuts, legumes.  Fish is also good for the brain because it is a rich source of omega-3 fatty acids, which are a major building block of some body cells and the brain. These fatty acids help in sharpening memory, improving mood and also protect the brain from premature decline,”  he says.
Get enough rest
Dr Henry Ssekyanzi, a general practitioner at Mulago National Referral Hospital, says getting enough rest through sleep does not only help in the repair of bodily cells but also in relaxing the brain and enhancing its proper function. This is the reason most people who suffer lack of sleep (insomnia) also suffer forgetfulness. 

He says: “While we sleep, there are some reactions that happen in the body including processing experiences, retrieving information and recalling memories. Poor sleep, therefore, decreases our cognitive abilities.”
Physical activity
Engaging in physical activity comes with multiple benefits such as a healthy weight and remaining mentally active. This will help delay memory impairment due to age. Also, exercising increases the flow of blood to the brain, enhances good sleep which helps restore the brain.  
Mental stimulation
If you want to delay aging of the brain, it is important that you stimulate it and challenge yourself to learn new things. According to Dr Mukasa, reading is essential in keeping the brain active. 

Research shows that people who try and learn something new even in their old age are likely to lead a mentally active life. 

It can be a new skill, language, musical instrument or a sport that will help your brain remain active. 

Dr Ssekyanzi also recommends reading as one of the ways one can delay a decline in mental abilities. One can also listen to music. 

“Manage your stress because prolonged stress affects the brain. Watching your heart health and keeping a healthy cholesterol level profile are all essential in preventing brain aging. Alcohol should also be avoided since it has been known to damage several parts of the body, including the brain and the nervous system,” he warns.