Optimism exerts a measurable effect on their brain. Write down 3 good things daily. Generate a list of the things that bring you true pleasure, then marinate yourself in them, allowing the items on the list to become a regular part of your life. E: Engagement Consistently engage in activities so meaningful you actually stop checking your cell phone when you do them. Losing yourself in a hobby can be like that. So can good movies, books, sports—even a dance class. R: Relationships As long as the relationships are positive, insert the entirety of the chapter on friendship into this recommendation.
M: Meaning Identify and pursue a purpose that gives your life meaning. For most people, that requires solidly connecting their actions to a purpose larger than themselves. Religious practice and charitable work are examples. A: Accomplishment Set specific goals for yourself, especially if that requires you to achieve mastery in something over which you currently have no mastery at all.
This could be physical, like training for a marathon, or intellectual, like learning to speak French. Mindfulness not only soothes but improves both brains and life. Stress is biologically intended to keep you out of danger. It is supposed to be a temporary state. If you feel young, your cognitive abilities improve. Take up the habit of lifelong learning as an aging brain is fully capable of learning new things.
Voracious reading, another papal habit, also turns out to be good for aging brains and, surprisingly, even better for longevity. One twelve-year study showed that if seniors read at least 3. Read more than that and you increase the number to 23 percent. The reading has to be of books, long form. Learning a demanding skill is the most scientifically proven way to reduce age-related memory decline.
The best exercise is to find people with whom you do not agree and regularly argue with them. Productive engagement involves experiencing environments where you find your assumptions challenged, your perspective stretched, your prejudices confronted, your curiosity inspired. Productive engagement is one of the clearest ways to keep your memory batteries from draining. Episodic memory improved percent above those in the receptive group. Learn new language or music. Bilingual people perform significantly better on cognitive tests than monolingual controls.
Normal cognitive decline is less steep for bilinguals. Same with their risk for general dementia.
Brain Rules for Ageing Well: 10 Principles for Staying Vital, Happy, and Sharp
Train your brain with video games to improve focus ability. Especially powerful were results linking aerobic exercise to changes in executive function. If you survey a large number of studies called a meta-analysis looking at aerobics and EF, you see really impressive numbers. Elderly individuals who regularly exercised scored higher, sometimes stratospherically higher, on executive function tests than sedentary controls effect sizes, which are measures of correlation, were almost seven times greater with exercisers than with couch potatoes.
It is quite rare you get such clear numbers in work of this kind. By exercising, you are not just slowing age-related decline. Your brain actually gets better at its job.
Aerobic exercise increase the size of the hippocampus, promote neuron growth. And the boosts appear to be long-lasting. Not too much. Mostly plants. This has striking confirmation in the laboratory with animals. Another unexpected result is that dieters slept better. They had more energy weird, because they were actually consuming less energy and were in a better mood even though they were probably hungry all the time.
Eating southern European food was associated with cardiovascular health, the most interesting result was discovering a big-time arrest of cognitive decline, not associated with cardiovascular issues at all. For clear thinking, get enough not too much sleep. Quality and amount of sleep required diminishes with age.
Sleep is not really for energy restoration.
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Energy saving during sleep is only calories. We sleep to learn. Sleep is not required because you need to rest, but because you need to reset. We need 6 to 8 hours of sleep every night, no more no less. The Hayflick limit is the threshold beyond which a cell can no longer divide, leading the cell to deterioration and, eventually, death.
Ingesting exotic-sounding biochemicals like chalcones and flavones and anthocyanins and resveratrols also do the trick. The first three of these molecules are found in fruits and vegetables, the last in wine. Never retire, and be sure to reminisce. Retirement is one of the worst things that you can do to yourself! We now know that retirement is extremely stressful for most people.
The overall risk for any chronic health condition is 21 percent for seniors who stay in retirement. Nostalgia is good for you. Jul 03, Carolyn Mck rated it it was ok. Overall it was a disappointment. Sep 08, izzy rated it it was amazing. If what I just read in this book is true Them this is one hell of a ride Amazing book Now I know more about how my brain works Glad I read it now, so I can start applying the principles You need to read this book because it helps in understanding your brain and how the relationships you keep, the food you eat, retirement and other stuff affect your Brian even how much you sleep Well done sir.
Really great information with disclosure of the science that supports it and explains how strong it is. The author is funny and excited about his subject which pulls you into a topic we often don't want to think about. Jun 14, Shahiron Sahari rated it really liked it. Good scientific explanations behind the usual advice I've always been told - exercise 30 minutes times a week, if not every day ; good diet veg, fruits, nuts especially, and little sugar ; good sleep amount varies with the individual - but also the importance of supplementing all that with constant learning through lots of reading and puzzles, learning new languages, playing an instrument, and being sociable and even argumentative.
But also by never retiring and by dancing often and indu Good scientific explanations behind the usual advice I've always been told - exercise 30 minutes times a week, if not every day ; good diet veg, fruits, nuts especially, and little sugar ; good sleep amount varies with the individual - but also the importance of supplementing all that with constant learning through lots of reading and puzzles, learning new languages, playing an instrument, and being sociable and even argumentative. But also by never retiring and by dancing often and indulging in nostalgia, especially of stuff in your late teens and early teens.
It's a recipe that works with all the hot spots of vibrant super agers worldwide. Jul 24, Adrian Li rated it really liked it.
Preparing to Write: How to Brainstorm Effectively
As I was going through this book, I found myself wanting to write down the "action steps". The detailed scientific explanations in this book are some of the best and worst things I can say about this book. It's nice to know how things work and why they are the way they are, but I found myself yearning for an enumerated list of specific actionable items. Each chapter has a summary section at the back, but this is often too brief and includes explanations of the science rather than a "DO THIS" list As I was going through this book, I found myself wanting to write down the "action steps".
Each chapter has a summary section at the back, but this is often too brief and includes explanations of the science rather than a "DO THIS" list of tasks which is what I really want. Perhaps it would be a good idea to go through the book with a fine tooth comb and pick out the things that do work. Having finished it recently, here are my following big takeaways: 1. LEARN a new language doesn't matter how old you are. TEACH something on a regular basis it keeps you sharp and promotes social activity. READ at least 3.
DANCE because of various reasons, including exercise, social connection, and touch with other humans. So keep a catalog of old movies, music, and better yet pictures and other memorabilia. Usual information about calorie restriction you never see super old people eat a lot and exercise apply. I'm sure I missed quite a few things, but these are the ones that stuck out to me.