Exercise Know How

Healthy Aging: Eight ways to keep your mind sharp with age

At 63, I am constantly looking for ways to keep my wit. It is a vital issue for me since I spend so much time teaching and writing. Here are eight tips to me served.

1. Keep Learning
My main role model for keeping intellectual Fit - apart from Dr. Fred Horowitz my business partner - is the friend of my Sigy, 88 years young. Whenever I talk to him, he tells me his latest acquisition of the Company of teaching, a warehouse of large university courses available for download. Sigy is constantly challenging himself with something new.

2. Take a multivitamin supplement
One of my favorite sites related to health is Mercola.com. Dr. Mercola recommends that seniors take a multivitamin daily to promote optimal health and a strong immune system. It helps maintain and enhance good health and well-being. On the other hand, reports Live Science.com so-called "brain pills" such as ginkgo biloba, and melatonin, offer no benefit. In fact, they could have negative side effects such as hypertension and digestive problems.

3. Live "balanced" mode Life
Research shows that leading a balanced life - but you define it - can reduce stress and impaired memory delay. David Corbett takes a long term vision of a balanced life in his book Life Portfolio. He recommends the following:
- Return to society.

4. Watch what you eat
- Omega-3 is an essential fatty acid that is essential for brain function. It can reduce the risk of macular degeneration, protect against Alzheimer's disease, and combat osteoarthritis. What foods are good to eat? Try salmon, trout, mackerel, herring and sardines. More form Dr. Joe Schwarcz, who has written extensively on nutrition. See the interview with Dr. Fred Horowitz and myself.

- Recent studies have shown that two to four cups of coffee a day can increase your cognitive abilities and help fight Alzheimer's disease. Scientists are not sure this is due to the caffeine or the antioxidants in coffee and tea.

- I do not want to overeat or under eat. Or we may have adverse consequences for brain function. Food and information Nutrition Center at the National Agricultural Library U.S. Department of Agriculture has excellent resources on healthy eating. Visit Food Guide Pyramid for Tufts University seniors 54 years for advice on healthy eating. Here are two suggestions that you can easily remember: eat brightly colored vegetables (carrots and spinach, for example) and dark fruit (berries and melon slices are two).

5. Get enough sleep
If you do not have enough sleep, you're likely to pay attention and having memory problems. You can also run the risk make it more difficult for you to learn new things and thinking. And what say do not sleep enough? According to the U.S. National Institutes of Health, the elderly need as much sleep as younger adults: 7 to 9 hours of sleep per night. Visit the NIH website for helpful tips on sleeping well.

6. Practice your memory
Here are some tips to improve your memory Helpguide.org:
- Be careful what you need to learn.
- Treat the information to suit your learning style.
- Use as many senses as possible.
- Contact information the knowledge you have already learned.
- Organize information in words or mental maps.

7. Having the right amount Energy
My business partner, Dr. Fred Horowitz and I are the defenders of rising energy model Aging as presented in our webinar . We do not believe it is inevitable that your energy will decrease as you age.

Harvard has produced a special report entitled "Supporting the health of your energy, who proposed a seven-step plan to increase your natural energy. The first three stages of Julie K. Silver, MD from Harvard Medical School:
- Set goals and write them is a great way to motivate yourself.
- Keep your stress in check by discussing this with others using techniques relaxation and writing about your feelings on paper.
- Do not try to rush you, the intelligent use techniques that allow you to work better by working less.

8. Getting enough exercise
According Science.com Live, "scientists are beginning to think that regular exercise may be the most important thing you can do for the long-term health of your brain. "The American College of Sports Medicine urges older adults to work hard to at least 15-60 minutes three to five days a week. This means that obtaining your heart rate up to 60% to 90% of your maximum heart rate (220 minus current age). I often go running with my heart monitor strapped around my chest. In a recent series of 50 minutes up and down small hills, my average heart rate was 127, which was 80% of my maximum heart rate. I was right first time

About the Author

Dr. Frank Bonkowski is passionate about midlife happiness and writes about career change, self-discovery, goal setting, education, and midlife crisis. He also teaches college-level English language and literature. Together with Dr. Fred Horowitz, he founded Happiness-After-Midlife, a leading site that offers midlifers and beyond a new paradigm of aging based on renewal and reinvention

It explores vital issues, such as happiness, learning, transition, relationships, giving back to the community, and encore work. Their site, Happiness-After-Midlife, features a daily blog, articles, bi-weekly pod casts, and weekly expert midlife interviews.

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