How to take care of your mental performance - not only for seniors!

Our speech, thinking, attention, memory, and orientation develop as we do. They depend on life experiences, the environment in which we grow up, the challenges we experience, and the demands placed on us by our surroundings. However, when we finish our education, we often forget that our brains require constant stimulation to preserve what we've already acquired, to develop, and to allow us to utilize our potential well into adulthood.

How to support cognitive performance?

1. Cognitive exercises – crossword puzzles, Sudoku, board games, learning foreign languages.
2. New activities – undertaking new intellectual challenges increases cognitive reserve. Even trying some new dishes or new sport puts the brain in new circumstances and therefore energises it and slower regression.
3. Regular social contact – conversations, social gatherings, and volunteering stimulate the brain. Contact with family and friends, talking to the neighbour or the seller - it all makes the difference.
4. Physical activity – any physical activity (for older people with limited health options - especially walking, yoga, and Nordic walking) improves blood flow to the brain. Being stuck in an armchair in front of the TV ,is not the best solution or way of life...
5. Healthy eating – a diet rich in antioxidants and omega-3 fatty acids supports memory and concentration. Maybe some salad with salmon and avocado or zucchini and chia seed pancakes, instead of donut or deep-fried schnitzel?
6. Sleep and rest – nighttime regeneration is essential for good brain function.Regular sleep hours and evening rituals give you the chance to sleep through the night and truly rest.
7. Reduce stress – chronic stress has a negative impact on brain structure and function. Asking for help and sharing the problems can help to avoid or reduce some stress.

What can you do today?

Call a loved one and talk – social contact stimulates language and memory functions.
Go for a walk – physical activity supports neurogenesis and concentration.
Start a journal – writing memories and planning is an excellent cognitive exercise.
Try something new – a new game, book or dish – anything new is a workout for the brain.

Aging and Cognitive Functions

The natural aging process can cause a slight decline in intellectual capacity. Slowed information processing, difficulty recalling names or dates, or decreased attention span are common but do not necessarily indicate a disease. However, a marked and progressive decline in cognitive function may be a symptom of dementia or mild cognitive impairment. It is always worth consulting a neurologist or psychiatrist to assess how to help in this situation.

Neuropsychology of Aging

Research indicates that so-called Cognitive reserve (the brain's ability to compensate for damage) can protect against the development of dementia. It is built throughout life through education, intellectual activity, and social engagement. Older adults who are active and engaged are less likely to experience cognitive decline. We work every day to ensure our well-being in retirement age!

Summary

International Day of Older Persons, celebrated on October 1st, is an opportunity to reflect on the role of seniors in society, about their needs, and ways to support their quality of life. From a psychological and neuropsychological perspective, special attention should be paid to maintaining cognitive function – memory, attention, orientation, speech and thinking.Every day is an opportunity to take care of your mental health – regardless of age.

Bibliography
- Stern, Y. (2012). Cognitive reserve in ageing and Alzheimer's disease. *The Lancet Neurology*.
- Reuter-Lorenz, P. A., & Park, D. C. (2014). How does it STAC up? Revisiting the scaffolding theory of aging and cognition. *Neuropsychology Review*.
- WHO (2021). Global report on ageism.
- Harada, C. N., Natelson Love, M. C., & Triebel, K. L. (2013). Normal cognitive aging. *Clinics in Geriatric Medicine*.