Ageing is a natural and unavoidable process. Human brain, vascular system, cognitive functions and entire body undergo age-related changes. There are quite a lot of research done 1 Peters, R. (2006). Ageing and the brain. Postgraduate Medical Journal, 82(964), 84–88. doi:10.1136/pgmj.2005.036665 , 2 Anderton, B. H. (2002). Ageing of the brain. Mechanisms of Ageing and Development, 123(7), 811–817. doi:10.1016/s0047-6374(01)00426-2 , proving that brain volume and/or weight reduces by approximately 5% every 10 years after the threshold of 40 years and the rate of reduction, possibly, speeds up after 70 years of age. Frequency of strokes and dementia, memory problems also increase with age. Of course, it has its toll on nerve impulse transmission and hormonal changes.

A healthy life, both physically and mentally, could be the best protection against age-related changes in the brain. Additional measures aimed at cardiovascular disease prevention can also be of importance. However, there are some things that may help to keep your mind active. Let's talk about easy-to-do and pleasant activities that could help your mind to resist ageing.

1. Listen to music

Listening to music amounts to mental training of the brain. Not only music may make you more alert but also improve memory and lift mood. One of reasons is that music is similar to mathematics in a way that both of them develop spatial thinking. The brain must work to understand the structure of music: time, rhythm, intervals and other components, and it especially applies to music you hear for the first time.

2. Get friends

Getting to know new people improves brain activity as efficiently as solving a crossword puzzle. It is because both short-term memory and ability to “properly” react to annoying factors and ability to focus are put at work at the same time. A friendly chat with people you meet switches on brain mirror neurons (brain cells) which control highly developed human traits such as empathy, learning and language use.

3. Laugh

Stress may cause brain (pituitary gland) to demand release of a hormone called cortisol from adrenal glands. Chronically elevated cortisol levels may give raise to anxiety, mood swings, sleep disturbances and depression, and also interfere with ability to focus, develop high blood pressure and other cardiovascular conditions, and it is also associated with weight gain and compromised immunity. Good approach to protecting your brain is to have a genuine laugh because it engages facial and bodily muscles, increases pulse, slightly increases blood pressure and breathing rate, activates circulation and delivers more oxygen. It may lower cortisol level.

4. Go get fresh air

Nature has a calming effect therefore you can bring down your stress levels by simply being out in the nature. When you stay outside in fresh air, you give your brain a break from constant flow of information and stimuli that the brain is receiving throughout the day. Walks allow brain restoring ability to focus and to solve problems more efficiently. Outdoor walks and work not only has a strong impact on stress level reduction but also on the body as whole. This effect is achieved due to increased oxygen levels. Oxygen is an essential component for functioning of all organs and systems. When all cells are saturated with oxygen they benefit from it and start to function better. The only precaution is that allergy prone people should watch out for natural substances in nature. Allergen concentration is the highest in morning. Therefore, those who suffer from allergies should opt for evening or day walks if the temperature is lovely.

5. Abandon routine

There is nothing bad about getting up at the same time, eating the same breakfast or going to work via the same route. People tend to accumulate habits. However it is important for the brain to stir up daily routine. In order to change your routine and bring some alterations you do not need to introduce drastic changes like having a new job or home or head for far-distance trips. Also, small things matter if you just try to do them differently. Changes in routine will help your brain to learn new information and retain it. Try a new recipe, explore a new corner of your city where you do not normally go or clean out your closet, cupboard or other room.

6. Learn

Training your brain by learning new knowledge, competences and skills at any age allows forming of new nerve cells or neurons, as well as improves and helps maintaining your cognition, for example perception, memory and sharpness of mind 3 https://www.rsu.lv/aktualitates/neirologi-macisanas-visas-dzives-garuma-uztur-smadzenes-laba-forma . You can try your talent in writing, drawing or any other new hobby that catches your interest, for instance, playing a guitar or learning a new foreign language. Do not give up even if it seems difficult at the beginning! The harder it gets, the better for your brain.

7. Focus on one thing only

If you multitask by sending SMS, watching TV and checking your social media at the same time it does not mean that your mind benefits from it. As your brain is receiving numerous informative inputs it must be ready to process it all and to prioritise the most important. Hence, it reduces your ability to focus, remember and switch from one thing to another. Help your brain and at devote all your attention to one thing only.

8. Get rest

If you systematically have poor and insufficient sleep, even the simplest task may require more mental effort than if you had a good night's sleep. If you are tired it is much more difficult to focus on daily tasks and your short-term memory suffers. In order to keep your mind alert and sharp, you should sleep between 7 and 9 hours every night.

9. Take care of your mental health

If you are downhearted for a long time, you may be exposed to bigger depression risk. In addition to sense of helplessness and loss of interest about things you like, depression may also weaken your cognitive functions – it becomes harder to remember what you did some days ago, there might be “blank spaces” in memory, mental fog, difficulty focusing and making decisions. If you have some of these symptoms, consult with your doctor to get a recommendation for things to do to feel good again.

10. Eat properly

The more calories you take up, the larger chances of memory loss. [4 Nguyen, J. C. D., Killcross, A. S., & Jenkins, T. A. (2014). Obesity and cognitive decline: role of inflammation and vascular changes. Frontiers in Neuroscience, 8. doi:10.3389/fnins.2014.00375 The mechanism behind it is unclear however larger BMI (Body Mass Index) in middle age is linked to poor brain functioning later in life. Small changes in your daily menu, such as choosing less carbohydrates and saturated fats will help reducing weight gain risk. Your doctor or dietician will be able to help to create a meal plan that is suitable for you.