Unlocking Mental Clarity With Mindfulness Exercises for Brain Health
The data is in. Mindfulness and mental health are statistically popular ways to improve your well-being. A staggering 200 to 500 million adults practice mindfulness every day. The practice has roots spanning back to 5,000 B.C.
Cognitive exercises and mind sharpness methods can benefit you at any age, even as a senior. Are you an older person looking for brain health tips?
Read on to learn all about mindfulness exercises for brain health that will keep you on your toes.
What is Mindfulness?
Mindfulness is an umbrella term, but it generally means being conscious and aware of your mental state. Practicing mindfulness can help you maintain overall brain health and put yourself in a better position mentally.
There are many different mindfulness techniques, but ultimately, it has a positive effect on your brain.
What is Brain Health?
Brain health is a more broad term than mindfulness. Brain health refers to how well the brain functions over many different areas. These areas can include:
- Cognitive health
- Motor function
- Emotional function
- Tactile function
While mindfulness is a key component of brain health, there are myriad brain health tips you can apply to your everyday life.
The Best Mindfulness Exercises For Brain Health
Practicing mindfulness is something you may find yourself naturally good at. You might also have to work to achieve the results you desire.
Here are a few popular mindfulness exercises to try.
The Five Senses
When you feel anxious, identifying with your five senses can be a lifesaver. The method of the five senses exercise is in the name.
To level out your nervous system, you will become more aware of your environment by identifying:
- Five things you can see
- Four things you can feel
- Three things you can hear
- Two things you can smell
- One thing you can taste
Using this technique will bring down your heart rate and regulate your breathing. It can transition your body from fight-or-flight mode back to normalcy.
Box Breathing
Box breathing is one of the best mindfulness techniques because you can do it anywhere and with little effort. The method involves four counts of four, corresponding with your breaths:
- Four counts inhaling
- Four counts of holding your breath
- Four counts exhaling
- Four more counts of holding your breath
Together, these four components make four equal sides, forming a "box" shape.
Not only can box breathing relieve stress and regulate your nervous system, but it can also sharpen your mind if you need to concentrate on something.
Body Scan Meditation
Body scan meditation is a great practice for your physical and mental well-being. Body scanning involves becoming aware of different sensations in your body.
When you are in a more relaxed state, you are automatically more in tune with your emotions and feelings as well. You will be able to recognize sensations more easily as you practice.
If you suffer from disassociation, body scanning can be hugely beneficial. It is a great exercise for grounding yourself and connecting your mind and body.
Benefits of Cognitive Exercises
You may be wondering how these types of exercises for brain health can benefit you. The good news is, the advantages are numerous, both in the short-term and the long-term.
You will feel happier and more at peace. You will likely reduce your overall stress and anxiety levels as you learn to regulate your brain function.
An added benefit is enhanced mental acuity. Although you may associate these mindfulness exercises with spirituality and calmness, they are also fantastic mind-sharpness methods.
Other Brain Health Tips
Although mindfulness is a good starting point, it is only one tool in your mental health toolbox. You need to work on your overall brain health to truly benefit from mindfulness techniques.
Here are some ways that you can maintain your cognitive function, even in retirement.
Test Your Cognitive Skills
When you engage in passive activities, your brain doesn't get a workout. Watching television once in a while isn't bad, but doing it for hours every day can negatively affect your brain health.
Try exercises every day such as crossword or jigsaw puzzles, or even word searches, to test your brain. For an extra challenge, consider books of logic or Sudoku puzzles.
Find Engaging Hobbies
One of the biggest advantages of senior living is the abundance of activities available. Look at your senior living community's activity calendar to see if there are any groups that you're interested in joining.
Dexterity tends to fade as you age, so crafting is a wonderful way to create something beautiful and keep your hands and fingers moving. Try something like:
- Knitting
- Crocheting
- Embroidery
- Quilting
- Paper mache
- Flower pressing
Exercise is also an ideal hobby. You can knock out two birds with one and take care of both your body and mind simultaneously.
Boost Your Memory
When you get older, you should actively work to maintain your memory. If you notice memories start to fade, consider meeting with a specialist to assess for diseases such as dementia.
Look at photo albums and other familiar items regularly to test your recall. You can also have engaging conversations about memories with your friends or family who visit you.
Focus on Nutrition
A balanced diet is key to mental wellness. When you eat too much sugar, processed foods, and refined carbs, it can lead to symptoms such as brain fog.
Try to get in as many fruits and vegetables as you can every day. Consider adding supplements such as calcium and fiber as well.
Use These Mindfulness Techniques For Your Mental Well-Being
If you're a retiree or getting ready to move to a retirement community, you shouldn't have to worry about mental decline. With these mindfulness exercises for brain health, you can still have a great quality of life well into your golden years.
Considered the "Best Retirement Community in Three Rivers, MI," there's something for all our residents here at Lakehouse Three Rivers.
Are you ready to move to the community of your dreams? Reach out to us today to get in touch or schedule a tour.