What is cognitive Reserve?
When it comes to mental stimulation and the brain, it is important to understand the concept of cognitive reserve.
Cognitive reserve explains why and how mental stimulation leads to improved memory. Cognitive reserve can be talked about in two ways:
- One way refers directly to brain size or synaptic density in the cortex.
- The second way refers to the brain’s ability to compensate for an acquired brain pathology. This relies on coping skills as well as recruitment of other brain areas, with cognitive reserve accounting for individual differences of severity among cognitive dysfunction when there are pathological neural changes.
What research has consistently shown is that people with a higher level of education have greater cognitive reserve, which explains why early education is a modifiable risk factor for dementia prevention according to the Lancet Commission (Lancet Journal 2020).
Education and learning comes in many varieties and forms. Whilst you learn the most during your preschool and school years we never fully stop learning or educating ourselves, even the older we get. There are subconscious ways we learn without knowing, such as when we read or learn to use a new Iphone update.
Mental Exercises & Prevention
When it comes to mental stimulation and the brain, we know there are certain exercises that can prevent premature cognitive decline. For the most part, research in this area is conflicting. Some research says mental exercises do not prevent dementia nor result in generalised cognitive improvement. This is the case for many commercial brain training games and computer programs, where limited benefits to dementia risk are proven. However, this is not the case for other forms of mentally stimulating activities, such as what is defined below. In fact, this list of activities are associated with better cognitive function, reduced cognitive decline and a reduced risk of developing dementia (Dementia Australia n.d.).
What causes mental stimulation?
- Reading
- Taking a course
- Learning a new language
- Playing a muscial instrument
- Board games
- Crosswords
20 Ways to exercise your brain
1. Make reading a daily activity
This could be the newspaper in the morning or a book in the afternoon. Alternatively, make regular trips to your local library.
2. Take a class
There are many free community classes available around Brisbane. Whether it is signing up for a cooking class, an impromptu drama class or a guitar lesson. To see some of the many options available in our area, click here.
3. Listen to music
Music keeps the mind and senses engaged.
4. Gardening
Gardening is good for exercise and learning. It allows you to care for and cultivate flowers and plants, keeping your body and brain active.
5. Go to the museum
Museums and galleries are thought-provoking. In Brisbane, we are spoiled with multiple options from GOMA to the QLD museum.
6. Take a new route on your daily walk
This can help keep your mind sharp.
7. Learn a new word everyday
Read the dictionary and share your new word with someone, so you can remember it better.
8. Travel Virtually
During times of COVID, discovering new places virtually allows you to visit faraway places in the comfort of your own home. Choose a different city every week and spend 30 minutes a day researching it.
9. Practise yoga or tai chi
These are low-impact activities that are good for your overall health and wellbeing.
10. Dance a little (or a lot)
Dancing involves hand, eye and brain coordination and encourages social inclusion.
11. Stretch
Make stretching a part of your daily routine. If you struggle with this, check out our small group stretching classes. Learn more.
12. Go to the movies or theatre
These are both entertaining and sense-evoking. Talking about the movie or show with a friend can stimulate the mind too.
13. adopt or foster an animal
This is our personal favourite. Most people would not think of this but adopting an animal can keep your brain busy and promote exercise.
14. Tackle new technology
Technology is constantly evolving, so why not learn each advancement as it happens.
15. Create a recipe book
Make a recipe book full of all your favourite recipes to share with others.
16. Paint or draw
This stimulates creativity, keeping your brain active.
17. Keep a journal
Write and reflect on your day and what you learnt.
18. Join a book club
This encourages high-level analysis and social interaction, which is good for your brain.
19. Play card games regularly
This keeps the brain active and sharp, particularly when you are trying to anticipate the next player’s move.
20. Play more challenging board games weekly with family
For example, chess or checkers.
Mental stimulation is important for the brain and reducing dementia risk. At Urban Well, we can help you feel at your ‘physical’ best, so that your mind can focus on staying attentive and engaged. We understand how hard it can be to stay at your mental peak when your body is failing you. In fact, this is where our health coach can support and guide you in the right direction, especially if you are dealing with one or more chronic health condition(s).
To learn more about our range of services, click here.
References:
1. https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext
2. https://www.dementia.org.au/sites/default/files/helpsheets/Helpsheet-DementiaQandA06-MentalExercise.english.pdf