As we age, our cognitive abilities – awareness, processing speed and memory – gradually decline. Cognitive aging may be inevitable, but its rate and degree is not predetermined. A new study claims it can be slowed or even reversed by certain habits. Researchers say adopting learning strategies common in childhood can keep our brains nimble, sharp and quick as in our later years.
Research shows that early or mid-life experiences that challenge the brain make people more resilient to changes from age or illness. People with higher levels of cognitive reserve are more likely to stay mentally fit for longer.
“As we age, we can fall into routines that don’t challenge the brain. New research suggests that a lack of mental challenge leads to faster deterioration of cognitive abilities, much like a lack of physical activity can lead to muscle deconditioning and weakness,” says Dr. Ricardo Flamenbaum, a psychologist at Medcan.
“When we were young, we usually had a belief that we were able to learn new things, that having certain skills or abilities was not innate. We also had an open-learning mindset, where it was okay to fail. Our many teachers and a sense of curiosity led us to try new things, stretching the brain in the process,” says Dr. Flamenbaum. “For adults in the workplace, however, efficiency and specialization trump wonder and diversity. But when we take on leadership roles in the office or learn new skills, we may stay mentally healthier in later life, creating a buffer against cognitive decline.”
Here are 5 ways to build a younger brain:
Choose unexplored skills to learn.
Efficiency trumps curiosity as we age, so we gravitate to the familiar, where we are set up for success. This may be good for your job performance but your brain gets boosted with a challenge. Exploring new areas outside of your comfort zone activates dormant parts of your brain and can encourage cognitive development.
Dr. Sharon Cohen, Director of the Toronto Memory Program, recommends learning an instrument one year and then taking up a new language the next year. Exploring new cultures and adventure travel would also stretch your brain in different domains.
Surround yourself with mentors who guide your learning.
Learning something new is always easier with a teacher. Private or group lessons can keep you motivated, accountable and on track. Teachers or mentors can also provide gradually increasing levels of challenge to help you continue to stretch yourself and grow.
Embrace failure as a learning experience that is encouraged.
Take on new learning in a forgiving environment where mistakes are allowed or even encouraged.
Commit to mastery – and don’t give up.
Believe in yourself. The harder you work the more you grow. Framing the new skill as an opportunity to grow, rather than an obstacle, will also support your learning journey. In addition to new skills, this may also come in the form of a leadership opportunity at work or in the community.
Exercise to tone your body and your brain.
Not to be forgotten is the power of exercise on our ability to learn. Moderate intensity exercise triggers the release of chemicals that are nourishing to the brain, says Dr. Cohen. Researchers are just beginning to discover how endurance and intense activity create new brain cells and help with brain cell repair. Aerobic exercise changes both the structure of the brain and how it operates, giving you an edge on cognitive tasks and defends against depression.