I have always made a point of doing exercises to keep physically fit, and have also come to realise that mental fitness is of equal importance. It really is important to train the brain regularly.
In my younger days that sort of thing came easily because school work and going to university tended to keep me constantly studying one subject or other in preparation for an exam - particularly if it involved last minute cramming!
But in adult life it is easier to let things go a little. There's not always any obligation to learn anything - not studying a subject, doing mathematics or even reading a book. Of course, if you are lucky enough to have a mentally demanding job, then not studying is no issue.
Maybe I have been training my brain more than I realise, given that working as a writer and journalist has kept my brain alert. Learning languages has helped to an extent too.
Just like with physical activity, your legs get a lot of training if you do loads of cycling or walking. But would you only really exercise one part of your body? You probably do other activities to complement the legs too - maybe weight training using your arms, and some core-stability activities for the trunk of your body.
So while I am happy with the part of my brain that involves processing facts or learning a language, I feel that the other part of my brain that involves puzzle solving, lateral thinking, and mental arithmetic could do with a bit of work too.
Therefore, lately I have taken to doing puzzles daily. Sudoku is always a brain teaser for me, as are concise crosswords and mental arithmetic exercises. I harbour a secret ambition to appear on Countdown or Mastermind one day (though I am not sure if that will ever come to pass). Nevertheless, that has driven me to take part in quizzes whenever possible. Monday evenings for BBC Quiz night have unexpectedly become my favourite time of the week!
This sort of mental agility boot camp does give me a buzz, and it's fun to do as I can easily do the daily puzzles in The Times newspaper app on my tablet at breakfast time.
Doing such brain-training activities also give me a sense of wellbeing, knowing that I am also doing something to improve my brain health, and hopefully stave off the risk of degenerative conditions such as dementia.
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| The importance of cognitive reserve |
Interestingly, research data shows that the jury is out when it comes to proving that brain trainer exercises specifically reduce the risk of dementia. A large study involving elderly people and cognitive function did not show resoundingly that puzzles and brain-training exercises can prevent dementia.
Studies have suggested that Alzheimer's disease occurs as a result of a build-up of proteins known as tau or amyloid plaques, which build up in the brain and become tangled up, leading to a decline in cognitive function. Drug development has therefore focused on therapies that reduce or even halt the development of these tangles.
However, studies have shown that some people maintain normal cognitive function despite the presence of this protein build-up, while some patients displaying visible symptoms of Alzheimer's disease had fewer tau tangles than their counterparts with normal cognitive function.
Rather than dismiss the benefits of brain-training exercises, studies have revealed that building up a "cognitive reserve" can provide a kind of buffer. This means that in the event that the brain shows pathological signs of dementia, notably amyloid tangles, the brain resists these anatomical changes and cognitive decline slows down.
In any case, brain training exercises will not do your brain any harm. There are other things you can do to improve your brain health.
Tips on giving your brain a buffer
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| Mayo Clinic Press (Brain building, 2022) |
According the Mayo Clinic, the main tips on building cognitive reserve involve keeping fit, eating healthily, and being socially and intellectually active in adult life.
Examples of intellectually stimulating activities:
- Playing board games
- Reading books
- Doing crafts like knitting or woodwork
- Learning a language
- Going to the theatre
Examples of social activities, which reduce the risk of loneliness and depression:
- Local hobby groups like a book club, or local walking group
- Joining a choir or local orchestra
Examples of physical activities:
- Relaxation exercises such as yoga cause you to focus your mind directly on the moment and reduce stress
- Aerobics
- Jogging
- Cycling
- Team sports
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