Whatever your age, it can happen that a memory lapse makes you feel discouraged. Fortunately, there are many ways to keep your mind alert and improve your mood at the same time. Having a sharp mind allows you to better understand each situation and make increasingly sensible decisions. Read on and find out how to have a bright mind and a positive attitude.
Steps
Part 1 of 4: Developing Your Cognitive Skills
Step 1. Exercise daily
Exercise has a wide range of physical and mental health benefits, including strengthening the immune system and preventing depression. Furthermore, good physical fitness has been associated with better mental acuity in more mature people.
Especially after the age of 40, exercising daily helps keep the prefrontal cerebral cortex active. In one study, it was found that, in decision making, the performance of seniors who did aerobic activity far exceeded that of those who were out of shape
Step 2. Eat healthily
A healthy brain and heart may be the key to maintaining a good long-term memory, sometimes even helping to prevent dementia. Avoid saturated fats and trans fats as they damage brain capillaries. Instead, make sure your diet contains:
- Healthy fats, such as extra virgin olive oil and omega-3 fatty acids, found in some fatty fish such as salmon.
- Antioxidants, as they contribute to optimal brain function; even dark chocolate contains antioxidants!
- Copious amounts of fruits, vegetables and whole grains as they can reduce the risk of stroke.
- A moderate amount of alcohol. You got it right, for adults, a small amount of alcohol can help counteract dementia by promoting the right balance of insulin and good cholesterol levels in the blood. However, remember that alcohol should only be consumed in moderate quantities, an excess of alcohol will in fact have the opposite effect, sometimes even causing a loss of memory (known as a "blackout").
Step 3. Get enough sleep
The confusion caused by fatigue reduces our mental abilities, while a well rested brain is able to function at its full potential.
- During sleep, the mind processes and stores daily memories, so you need to rest to be able to remember the details that characterize your life.
- After learning something new or important, it may be helpful to take a short nap to help keep it in long-term memory.
Step 4. Use your mind instead of the calculator
Mathematical calculations help strengthen reasoning and problem-solving skills, and are easy to practice, especially when it comes to easy sums that can be done in mind or on a piece of paper. Many of us haven't solved a split since school, test yourself!
When you go to the grocery store, try to mentally calculate your total shopping as you fill up the cart. It is not necessary to reach the exact total, you can round each price to the nearest unit. Once you get to the cashier you will find out how accurate you were
Step 5. Don't stop learning
A study carried out by Harvard University found that advanced education is associated with a firmer memory in later life. Even if you did not continue your studies in your youth, you can still continue learning in the reality of your daily life.
- Visit your neighborhood library with the intent of broadening your knowledge. It is a perfect place to be able to relax, collect your thoughts and focus on studying. When you have some free time, choose to read a good book in a park or your favorite coffee shop. A good read allows you to have a brighter mind and a more positive attitude.
- Sign up for a course. The best subjects are those that require both physical and mental involvement, such as photography or the manual arts. Other benefits include the chance to meet new people and develop new friendships.
Step 6. Train the muscles of the mind
By solving difficult puzzles, brain teasers and mental exercises you can improve your skills in logic, problem solving, mental orientation and corrective thinking process. By challenging your mental faculties you will have the opportunity to increase your ability to think rationally and you will feel more confident in the face of situations to be solved.
- Try doing crosswords. Seniors who engage in puzzles score better on many cognitive tests. While researchers aren't sure that solving puzzles can actually improve mental abilities or that people with higher intelligence tend to want to try their hand at solving them because they have the skills, they certainly can't hurt you!
- Challenge yourself with video games. A study conducted at Harvard showed that a game called NeuroRacer was able to improve participants' skills in the areas of concentration, memory and multitasking.
Step 7. Engage all your senses
Scientists have found that using all five senses activates different parts of the brain, increasing the ability to remember. Participants in a study were shown a series of images, some of them accompanied by a smell, and it was found that they were more easily memorized.
- In practical terms this can mean that using mindful concentration techniques to notice the appearance, smells, tastes, sensations and sounds of a given situation can help us remember it more clearly later on.
- Sucking on a peppermint candy is another option, as peppermint essential oil has been proven to help us remember and keep our minds alert. When you get ready to read or listen to something new that you want to memorize, put a peppermint candy in your mouth.
Step 8. Try to perform daily chores with your non-dominant hand
Doing so can prove to be a real challenge, especially if you're attempting to write or draw, but it's a great way to force yourself to stay focused on what you're doing while engaging both hemispheres of the brain.
Sit down and start writing on a sheet of paper using your non-dominant hand. You will most likely not be able to produce anything other than a scribble at first, but over time you will learn to better control your hand and arm, avoiding building up some tension in your shoulders. This exercise is also recommended for epileptic patients
Part 2 of 4: Maintain a Positive Attitude
Step 1. Identify your special talent
No matter how old you are, it is always possible to learn something new and develop a talent or skill. Expanding your skills helps you to have more confidence in yourself.
- Try your hand at a new sport, like skiing or golf, or join an amateur theater choir or group. Lower your expectations and don't aim for perfection; your goal must be to have fun and make new friends while giving your best.
- Some subjects, such as the study of foreign languages or computer science, are particularly effective in awakening the mind.
Step 2. Express yourself creatively
When it comes to wanting to keep a bright mind and have a positive attitude, creativity brings more than one benefit. Being creative forces you to think and open your mind, while the results of your work help you to have more confidence in yourself and to appreciate your daily life more.
- Try your hand at poetry, gardening, sewing, or learn to play a musical instrument or paint. If you're worried about having no particular artistic or creative skills, have fun cooking, or start journaling, these are two equally effective ways of expressing yourself.
- Try to tackle your daily tasks creatively, for example by inventing new recipes with a limited number of ingredients or by going to the supermarket determined to stick to a specific budget. Keep a positive attitude about your ability to find a solution in any situation.
Step 3. Help others
Especially at a mature age, being supportive of your community can help you feel useful and develop a sense of identity that will allow you to maintain a positive attitude towards life and the passing of the years.
Volunteer at a homeless canteen, your church oratory, a senior center, or a charitable organization to help less fortunate children. In addition to helping others, by being involved in a volunteer activity you will have the opportunity to make new friends
Step 4. Consider your experiences from a new point of view
It is true that as you age you will no longer be able to do everything you did when you were younger. However, instead of viewing this state of affairs as a limitation or failure, learn to see it as a natural evolution and focus solely on the many things you can do.
Reshaping your thoughts means learning to look at the same situation with different eyes. In most cases, your attitude towards things plays a fundamental role. You can learn to reframe a negative experience or thought to make it positive. For example, you may not be able to remember things as easily as they once did, but rather than treating it as a personal failure or feeling embarrassed about it, you can see it as a natural effect of a life lived to the full
Step 5. Be grateful
Hundreds of studies have been conducted on the benefits of an attitude of gratitude, including an increase in happiness and the feeling of satisfaction with life. The strategies that can help you show greater gratitude are numerous:
- Write a thank-you letter for someone who has made a difference in your life and give it to them with a gift.
- Exercise your gratitude by writing. Every day, for a week or more, write down at least three new experiences you feel grateful for. They could be important events or small details of daily life. Describe how they made you feel. Make it a daily practice, for example before you fall asleep, it will soon help you develop an attitude of greater gratitude.
Part 3 of 4: Strengthen Your Memory
Step 1. Learn to write things down
Since it is not possible (and not even necessary) to remember everything, it is good to better organize your mental space by creating memoranda to remember the things that it does not make sense to memorize. Writing things down is a great way to make sure you don't miss appointments or forget to take your medications or remember other important details that you may risk missing.
- Listing your basic or daily tasks on sticky notes or on a whiteboard (both at home and in the office) will help you not forget anything.
- Use a calendar or diary to keep track of upcoming events and deadlines, and prepare your shopping list before you go to the supermarket.
Step 2. Repeat the important details
Repeating the things you are told can help you create brain pathways that make it easier for you to recall information later.
- When you meet a new person, pay attention to their name as they introduce themselves and immediately repeat it aloud; also call her again by name at the end of the conversation. You can easily insert it at the beginning of the speech by saying "Nice to meet you Giovanni". Before leaving, repeat it again saying "Giovanni it was a real pleasure to talk to you".
- When you go to the doctor, repeat the important directions you received aloud and, if necessary, write them down on a piece of paper to make sure you remember them accurately.
Step 3. Meditate or practice yoga
By learning to calm your mind and focus your attention better, you will be able to sharpen your mental clarity, with consequent positive effects on your memory and attention curve.
- In one study in which participants underwent standard memory tests, people who practiced mindfulness for 20-30 minutes a day performed better than those who took a nutrition class.
- Mindfulness is a meditative practice that urges you to sit and breathe slowly as you focus on your physical sensations, such as that given by the air flowing in and out of your body. Try meditating twice a day for 10-20 minutes at a time.
Part 4 of 4: Accepting Help
Step 1. Sometimes it is important to recognize that you need help
As we age, our mental faculties diminish; despite our efforts to prevent it, it is a normal condition of life. It is therefore essential to surround yourself with people you have full confidence in, so that as you get older you can rely on them in the event that important decisions need to be made.
Sometimes, as they age, people tend to convince themselves that they have had experiences that are actually only imaginary. Having a younger person who has known you for a long time, such as a child or grandchild, can help you integrate any memory deficiencies and allow you to remember events from your past
Step 2. Assign a guardian
Before you need to, decide who will be your guardian in case your mental faculties decline. It may be wise to seek the advice of a lawyer to draft the necessary documents.
- If a guardian is not chosen, the law will usually appoint the closest relative, for example a brother, husband or child. If some of your family relationships are not idyllic (very common), the best thing to do is to appoint a guardian in advance so that the court does not have to make such an important decision.
- Write your wishes specifying who you want your heirs to be and how you would like to spend the last years of your life. Should you lose your mental faculties, you will be sure that no one can make a decision that goes against your wishes.
Step 3. Decide now about your health
In the present moment, you have the opportunity to make important decisions about your health and future care, so put them in writing so that your guardian always knows what your wishes are.
An attorney will be able to help you go through the entire procedure and will most likely advise you to express your wishes in an Advance Treatment Statement, which includes a will, warrant or power of attorney (generally, but not necessarily, to appoint a guardian) and your preferences regarding resuscitation and intubation (such as the order not to resuscitate)
Step 4. Get help
If you think you may develop a neurological disease, such as Alzheimer's or dementia, open a dialogue with the people close to you and ask for their help. There are treatments and cures that can help you fight these diseases.
- Symptoms of Alzheimer's can present without warning, but only in rare cases can there be a clinical onset before the age of 65.
- If you are experiencing increasing memory loss, it is normal for you to feel anxious, scared, or worried. However, it is advisable to talk about it now with friends and family in order to ensure a peaceful future. Even if you have been diagnosed with a neurological disease, you can continue to live a productive and fulfilling life.
Advice
- Expand your knowledge by reading books and magazines.
- Share your ideas, your points of view and help others solve their problems: you will have the opportunity to live and acquire many different experiences.
- Focus on the things you need to memorize by visualizing them in your mind in the form of an image.
- Join a club. Experience something new and different that allows you to use your mind in an innovative way, in fact you will become a more complete and brilliant person.
- Many confirm that studying a foreign language is an excellent training for the brain. In addition to giving you a brighter mind, knowledge of a new language will broaden your prospects in the workplace.
- It is important to sleep well and keep the mind active by stimulating it every day in a different way. Plus, meditation, yoga, and healthy eating allow you to feel relaxed, healthy and positive.
- Read a lot, your comprehension skills will greatly increase.
- Get at least eight hours of sleep a night.
- Draw a red dot on the wall and focus on it. Your concentration skills will improve considerably.
Warnings
- Stay away from people who try to import their thoughts. Nonetheless, you remain open to advice. When one has a bright mind, one can recognize a valid suggestion.
- Don't be too condescending, some people might try to take advantage of it. By keeping a bright and alert mind you will reduce the chances of this happening.
