The Power of Brain Training

5 ways to prevent cognitive decline in early retirement.

It’s no coincidence that there can be an increase in cognitive decline after retirement.

The brain is like a muscle, and we all know that if you want stronger and larger muscles, they need to be worked, and this requires regular exercise. If you stop going to the gym, the muscles start to shrink.

It is the same with the brain, and is called neuroplasticity.

What is neuroplasticity?

It is the constant rewiring of the brain, the growing of new and the dying back of neural connections depending on how the brain is being stimulated. Every single function, from concentrating, recalling, working things out, doing an activity, and emotions, all require a specific set of nerve pathways.

You’ll have heard of “if you don’t use it, you’ll lose it”. You’ll know that feeling of frustration of not being able to do something as well as you used to, when you come back to something after a few years' break. Speaking a language is a good example. If you don’t regularly practice it, your fluency deteriorates.

When you decide to learn something new, it always seems such a challenge, as there is so much new stuff to process, but over time it gets easier and more familiar.

These examples are due to neuroplasticity.

In Alzheimer’s, the brain is slowly being destroyed by inappropriate proteins being laid down and the challenges the sufferer has will depend on which area of the brain is particularly affected. This is why symptoms and signs do vary.

Retirement.

Retirement, unfortunately, can be a time of decline if no plan is put into place, physically, emotionally and mentally. While working, interacting with people, different environments, situations and challenges, the brain continues to be stimulated in many ways. Going from working full-time to being 24/7 at home is a sudden change and can be a shock to the system. Even if you’re relishing the prospect, it’s still a shock. Having all this time at home, often with no structure or purpose, can lead to feeling lost, bored and depressed. The more this goes on, the more likely you’ll also notice a loss in confidence. It becomes a vicious cycle. There has to be a reason to get up in the morning.

One of the 7 arms of the Bredesen Protocol is Brain Stimulation. This is about encouraging new nerves and their connections to form, and this doesn’t have to be boring or hard work.

Here are some top tips to ease into retirement seamlessly and to see this as another fulfilling chapter of your life.

If it’s possible, ease into retirement gradually. Going part-time is a great way to adapt to retirement. It allows you to experience small pockets of time not working and explore new things.

Have a plan before you get there. You probably wouldn’t consider pitching up at the airport not knowing which plane you were getting on, no hotel booked and no idea what sort of holiday you were going on. It wastes time and energy. Looking at how you would like your retirement to look before you get there not only allows you to do some research beforehand, but it can also fill you with excitement for your next adventure. It allows you to ponder and look at all the possibilities. It prevents the vicious cycle mentioned above.

Keep up or expand your social groups. We are social creatures and thrive on social contact. Socialising allows us to exchange stories, gain information, pour out our troubles and have fun! This can include family, joining a group with an interest, or finding a group of friends with whom you resonate. This can also include voluntary work, which provides a sense of purpose as well as learning new skills.

Learning a new skill. This is a great way to improve brain function. This can include a wide variety of options, from learning a language, a new craft such as woodwork or knitting, a new sport, or playing bridge. If it involves classes and social contact, even better. There is a difference between shutting yourself off in the shed doing woodwork, compared to attending a local group to do it. And if you join a dance class which involves learning new and more advanced moves every week, you’ll certainly notice a difference in cognition. A study done over a 48-week period, showed improvement in multiple areas of cognition in a group of adults over 60.

New environmental experiences. Do you always go to the same coffee shop or always go to the same holiday destination? This can make you feel safe and secure, and reduce stress with familiarity. However, it’s not stimulating the brain. The brain gets stimulated by all the senses: taste, sight, hearing and sensation. Travelling to new and varied destinations stimulates all these and curiosity.

Brain training apps. There are over 100 papers published showing the benefits of brain training using specifically designed exercises. Brain HQ is one of these, www.brainhq. There are specific exercises for memory, people skills, focus, processing, brain speed and more. Exercises are short, so they can be fitted into small chunks of time. You can set yourself goals to help motivate yourself.

What could you do to start stimulating your brain today?

Dr Andrea Haas is passionate about helping people keep their minds sharp and their confidence high, at every stage of their life. With over 30 years as a medical doctor and training in the Bredesen Protocol for prevention and improvement of dementia, she combines medical insight with holistic therapies to create a bespoke journey to lasting cognitive health and improving confidence.

Book a free 20-minute call to find out how she may be able to help you.