We've all experienced moments of forgetfulness, whether it's walking into a room and not remembering why, or struggling to recall a familiar name or place during a conversation. Memory lapses can happen at any age. For seniors, the key goal in ageing is often to stay mentally active, as mental health is crucial—social, financial, and physical stability means little without it.

Signs that indicate age is upon us

As we age, our brain naturally shrinks, leading to a reduction in volume and the loss of connections between some nerve cells. Mild cognitive decline, marked by more frequent memory lapses, is common in older adults and is considered a part of "normal cognitive ageing," which doesn’t significantly affect our quality of life. Genetics, lifestyle, and environmental factors all play a role in our mental health in later years.

Neurologist Dr. Srinivas Rao explains, "These signs are part of the ageing process and not necessarily a sign of dementia. Significant memory loss in older adults is more likely linked to organic disorders, brain damage, or neurological conditions, rather than ageing itself."

What you can do to support your brain health

Here are some skills to keep us mentally alert as we age:

1. Physical fitness is of utmost importance at any age, especially in the autumn year of our lives. Dementia is a result of high Blood Pressure. Staying on the go helps the blood flow to the brain and reduces the risk of high BP.
2. Follow a healthy diet. Practice mindful eating habits. Avoid rich, processed and sugary foods to keep away from cholesterol build-up. Nutrients advised for brain health are antioxidants, vitamins and flavonoids. Brain-boosting foods are broccoli, avocado, oily fish, dark chocolate, berries and nuts.
3. Vitamin B12 is vital to control brain shrinkage. As this vitamin is mainly found in fish, meat, eggs, and dairy products, vegetarians whose staple food is derived from plants, may need to take B12 supplements.
4. Take a morning walk and soak in the sunlight. Vitamin D is created by the action of UV light on the skin. Vitamin D’s beneficial properties extend beyond bones. It protects the brain.
5. If in the habit of smoking and drinking, crossing 50’s is the time to stop smoking and limit drinking and 60’s to quit them completely. Both these habits can affect cognitive functions.
6. Stimulate your brain with puzzles like crossword, sudoku, card games, reading and learning new skills. Be curious to learn more as this will keep your mind alert. Teaching or imparting your skills to, and interactions with young adults can help keep you informed and mentally active.
7. Take up the passions that you couldn’t in your younger years due to family and other responsibilities. For instance, indulge in hobbies like gardening, painting, art, music, dance - anything that gives you happiness and keeps you occupied.
8. Learn a new language as bilingualism also contributes to better memory.
9. Meditation is one of the best ways to keep a calm mind in a healthy body. It helps slow your breathing and reduces stress and anxiety.
10. Last but not least, understand how medicines can affect the brain. Certain medications can cause drowsiness, hallucinations, memory loss and confusion. Consult your mental health provider before taking medicines for physical ailments.

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