Brain Health For Dummies Cheat Sheet

Having a healthy brain is about more than avoiding mental health problems, diseases, or dementia; it’s about thriving, feeling good, and performing at your best. Unfortunately, some brain health conditions are out of our control, thanks to genetics or just plain bad luck. But don’t worry! You can do plenty of things to lower your risk or improve symptoms for many diagnoses, diseases, and quirks.

Combatting loneliness to improve brain health

Loneliness isn’t just about feeling sad; it’s a health hazard. Being lonely can lead to depression, high blood pressure, and even weaken your immune system, all of which can lead to premature death. Similarly, those who are socially isolated are at increased risk of mental illnesses, emotional distress, and dementia.

You can take simple, practical steps to feel more connected and less isolated. And, for those who’re curious about the scientific support for these tips, they’ve been tested out in real-world trials of lonely people. Here are some tips to help you, no matter your age:

• Find your people. Make a list of all the people and groups you’re already connected with, such as family, friends, workmates, or online communities. Recognizing who you already connect with is the first step.
• See who makes you happy. Take time to think about which groups or friends make you happiest and most supported, and which leave you feeling flat or worse about yourself. Spend more time with those who lift you up.
• Try something new. Look for new activities that interest you. Join a local book club, a gardening group, or a volunteer organization. If you’re into gaming, find an online gaming community. Trying something new can help you meet fresh faces.
• Strengthen your bonds. Spend more time with the people who matter. Schedule regular coffee dates, family dinners, or game nights with neighbors. Consistent interaction strengthens bonds.
• Set social goals. For example, aim to attend one new group activity a month. Use these group settings to practice starting conversations or offering help.
• Check your social pulse. Reflect on how your social activities make you feel. Keep a simple journal noting when you felt happiest and adjust your plans based on these reflections. Plan more outdoor activities if you felt great after a hike with friends.
• Ask for advice. Don’t be afraid to ask for advice. Talk to a trusted friend, a family member, or a counselor about your social life. They can offer valuable insights and support.
• Get involved. Join in community activities. Volunteer at a local shelter, join a sports league, or participate in neighborhood events. If you’re feeling isolated, sometimes a small step like calling a friend or attending a local fair can make a big difference.
• Use social media smartly. Engage actively on social media. Join groups related to your hobbies, participate in online discussions, and connect with like-minded people. Avoid passive scrolling, which can increase feelings of loneliness.
• Get a pet. Dogs, cats, or even smaller pets such as hamsters can provide great companionship and help reduce feelings of isolation. They’re not just pets; they become part of your social network.

Taking these steps can help you build a more connected and fulfilling social life, reducing feelings of loneliness and improving your overall well-being. Remember, starting small and taking things one step at a time is okay.

Prescribing cognitive challenges for your brain

Engaging in cognitive challenges can help build cognitive reserve and delay dementia onset. The key is to find joy in the activities that engage your mind. Here’s a list of fun, engaging, and motivational activities to help you stay mentally active:

• Join a walking book club. Discussing books while walking with others can provide a mental and physical boost. My book club completes a 35km walk along our beaches every year!
• Participate in community theatre. Whether you’re acting, directing, or helping behind the scenes, it’s a great way to stay engaged and connected with others.
• Teach a class or mentor. Share your expertise by teaching a class or mentoring someone.
• Travel and explore. Visit new places, whether near or far, to stimulate your brain with new experiences, cultures, and environments.
• Learn a new craft. Pick up a hobby such as knitting, woodworking, or painting. Learning and mastering a new craft can be both relaxing and mentally stimulating.
• Take continuous learning courses. Enroll in courses, workshops, or self-study programs on interesting topics. I teach online neuroscience and brain health courses — join me to learn!
• Stay mentally active in your field and teach others. Even if you’re retired, engaging in familiar yet challenging work can keep your cognitive skills sharp.
• Engage in thoughtful and purposeful computerized training.

Focus on activities that bring you purpose, passion, and optimism to enrich your life and mind. And when evaluating activities, continue to ask yourself: Is it awesome and does it help?

Comparing signs of normal aging with dementia

Knowing what’s normal for an aging brain can be reassuring, especially when differentiating these from signs that can suggest a condition such as dementia. Because it can be confusing to know what to do if you spot one or more symptoms in yourself or someone else, The Alzheimer’s Association has helpfully published ten signs and symptoms of dementia and also examples of normal aging.

Examples of normal aging versus dementia

Memory loss is not always a sign of dementia! An example of normal forgetfulness is misplacing your car keys. A person with dementia, however, may lose their car keys and when they find them, forget what keys are used for.