Positive Aging
Those who discover that they are less able to maintain focus and concentration should realize that the ability of the brain to hold information and to focus attention may have changed as a result of the effects of ageing. It is important to have this understanding for those who find that they are less able to maintain focus and concentration. This phenomenon is commonly known as "cognitive ageing." It is not a disease but rather a natural consequence of getting older as one gets older. In point of fact, it is a perfectly normal and expected part of the ageing process.
Memory loss, difficulty concentrating, diminished reasoning, and increased difficulty in solving problems are all symptoms of ageing. Even though a decrease in cognitive functioning is a natural part of the ageing process, it is possible that certain lifestyle choices, such as drinking too much alcohol or not getting enough sleep, could make the problem worse.
Research has shown that elderly people who exercise regularly have improved brain function and mental well-being. It would appear that engaging in regular aerobic activity is beneficial to one's mental acuity, and it is generally accepted that physical activity lifts one's mood. On the other hand, it is not entirely clear whether the benefits are attributable to exercise in and of itself or to a reduction in feelings of depression and anxiety. Another important activity is to keep going with our social interaction among our circle of contacts and to build new contacts. This keeps our lines of communication and connections open to new experiences.
The amount of activity that occurs in the brain has been shown to decline with increasing age, according to research. Electroencephalography (EEG) is a technique that is used to measure brain waves. They are a representation of the electrical activity that is produced in the scalp and then sent to the head. Delta waves, theta waves, alpha waves, beta waves, and gamma waves are the five primary classifications of brain waves. The frequency band known as delta is the lowest (0.1 to 2 Hz), theta ranges from 3 to 8 Hz, alpha from 8 to 13 Hz, beta from 13 to 40 Hz, and gamma from over 40 Hz. Each individual wave serves a distinct purpose. For instance, theta waves are responsible for the formation of memories, whereas beta waves are responsible for the regulation of muscle activity. The frequency of your brain waves has a tendency to become slower and steadier as you get older. For instance, one study discovered that the median frequency of brain waves for people aged 30-50 was 12-15Hz, whereas the median frequency of brain waves for people over the age of 50 was 7-10Hz.
Importance of Oxygen and Glucose
It is common knowledge that the brain derives its energy from oxygen and glucose, and it is imperative that these nutrients be continually replaced. Studies have shown that there is a correlation between a decrease in blood supply and a slowing of brain activity. Exercise is a powerful tool that can help to restore blood flow, increase oxygen levels, and increase the amount of glucose in the brain. These benefits can all be attained through regular physical activity. Of course, some individuals because of injury or physical challenge may not be able to undertake aerobic exercise. Nevertheless, there are many forms of suitable exercises for all ages and even for those with limited locomotion by scanning the many YouTube channels.
Mental engagement is also extremely important. Being mentally active is necessary if we are to complete challenging tasks, such as juggling several different activities at the same time. It is common knowledge that keeping one's mind busy can help reduce feelings of stress and anxiety. In addition, there have been some studies that have suggested that engaging in creative activities like writing, painting, joining a choral or chanting group and drawing can encourage the growth of new brain cells.
This is not only because they stimulate mental engagement, but also because they increase the supply of oxygen and glucose to the brain. Another reason for this is that these activities are physically engaging. In point of fact, there is evidence to suggest that the size of a person's brain expands in direct proportion to the amount of oxygen and glucose that they take in.
Don't Lose Focus & Attention
As we get older, our ability to focus for extended periods of time typically decreases. People between the ages of 60 and 75 have a tendency to have a shorter attention span than those between the ages of 18 and 30. There is no known specific explanation for this. On the other hand, a decline in the levels of neurotransmitters in the brain, such as serotonin and dopamine, might be one factor. Dopamine is a neurotransmitter that helps us pay more attention to what's going on around us. It is also likely that if you are not using that information or skill on a regular basis anymore, you will lose this facility and ease of use and retrieval.
It is important that you continue to have a healthy balanced diet. The portions may be smaller than you are used too but that is alright. Taking supplements for vitamins and minerals that are not generally produced by your body is also important. But you can still be forgetting things and have difficulty thinking clearly as a result. This condition is referred to as a "cognitive impairment," and you can lower your risk of developing one by eating nutritious foods that are high in antioxidants. Some examples of such foods include fruits and vegetables. Antioxidants play an important role in preventing damage to cells that can be caused by free radicals. Free radicals are simply molecules that have an extra electron in their structure. They do this by wreaking havoc on the DNA of the cells, which can ultimately result in cancer. The following is an explanation of how antioxidants function: Antioxidants help protect cells from damage by preventing the formation of free radicals.
Keep Moving
Think about doing different kinds of challenging exercises that call for your active participation of your attention and your working memory. Aerobic exercise is the most effective method for reducing the risk of developing cardiovascular disease, diabetes, and certain types of cancer. It is also the best way to maintain cardiovascular fitness, which is why it is the best choice. Aerobic exercise triggers a wide variety of beneficial biochemical and physiological responses in the body, all of which contribute to improved health and well-being. It enhances one's muscular strength and endurance, as well as their balance, coordination, flexibility, and cardio-respiratory. Aerobic exercise is of particular significance for individuals who lead sedentary lifestyles or whose jobs require them to sit for extended periods of time.
In addition to that, it is the most effective way to preserve bone health. It lowers the chances of developing osteoporosis and breaking bones, and it may even lower the chances of developing certain types of cancer.
Variety in Your Activity
The significance of maintaining a healthy mental state while exercising, in addition to the value of incorporating a variety of different movement control strategies into one's workout routine. Now don’t do the same exercises always. Add variety to what you do. Do it slowly then do it at a faster pace. Reverse the revolution if it is possible and without compromising safety. This emphasis stems from a comprehension of the fundamental processes of brain plasticity, which demonstrate that it is impaired when actions are stereotypical and enabled when they can draw on variable inputs and actions in the control of moment-to-moment action control (as well as in the process of learning new) action control. We know that these plasticity enabling processes, which are supported by the convergence of top-down projections from working-memory brain levels AND feed-forward inputs from attention-engaged cholinergic neuromodulatory processes, are progressively degraded in the brains of most older people, but we also know that these processes can be rejuvenated by exercises that re-engage brain machinery with substantially variable sensory-motor challenges.
When it comes to the development of skills during childhood, researchers have shown over and over again that the learning brain thrives on variability in the process of translating inputs into actions (not rote, stereotypic exercise). Repetitive, stereotypical, and 'automatic' behaviours have the effect of turning off the "on switches" based on noradrenaline and acetylcholine, which are responsible for enabling change in the brain. This machinery for controlling plasticity will continue to be activated for as long as the challenges presented to the brain continue to shift from one trial to the next. This machinery shuts down very quickly whenever it is subjected to repetition that leads to relatively unchanged feedback or action.
Many of the practices that are currently used in physical and occupational therapy encourage repetitive exercises, which, due to their very nature, limit the amount of lasting brain change that can occur. Exercise techniques that place a strong emphasis on "feeling the movement" and that are highly variable and progressive in terms of the performance demands they place on the participant (for example, performing an action at varying speeds, approaching a goal from a variety of directions, etc.) engage the machinery in the brain that controls plasticity to a greater degree. Examples of "good practices" that make sense from a neurological perspective include Tai Chi, progressive aerobics or other dance exercises that continuously evolve in difficulty, brain plasticity-informed physical therapists, or the physical therapy practices of the Feldenkrais school of practices (where there is a great emphasis on movement variability and on sensory integration for movement control).
Meditation – Computer Based or Physical
There is a large body of evidence that has shown that meditation can improve human abilities in ways that we know are accounted for by plastic (brain) change. One such body of evidence is the scientific study of Buddhist monks. Research on the effects of training in mindfulness meditation on alpha modulation in primary somatosensory cortex. The physical brain can undergo beneficial changes even from just engaging in mental activity. There is a correlation between experience with meditation and increased cortical thickness. Patients suffering from a wide variety of brain-related issues have benefited from the clinical application of these strategies, which have proven to be effective.
I will deal with computer-based meditation in my future blog. Stay tuned!
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