A recent article in La Vanguardia's Saturday supplement Estilos de Vida (Lifestyles; Mayte Rius, Dec. 15,2012) had these "10 commandments" for brain fitness into older age:
1) Eat less!
Fewer calories, few animal fats, a lot of fruit and vegetables
2) Exercise!
Walk or do some type of light physical exercise daily
3) Keep your brain active!
E.g. learn a language or an instrument.
4) Go on journeys!
Travelling causes positive stress.
5) Avoid (negative) stress!
6) Live in community!
Social isolation reduces mental capacity.
7) Adapt and actualize to new circumstances!
Keep yourself informed about new technologies, people of a different age than yourself, etc.
8) Motivate yourself and get involved!
Set yourself aims to reach and enjoy reaching them.
9) Do not smoke and avoid toxics!
Quitting is beneficial at whatever age. And smoking marihuana as a young person affects the brain in later life - so abstain.
10) Sleep in darkness!
To learn more, Rius recommended the following sources:
Gary Small and Gigi Vorgan, The Alzheimer's Prevention Program: Keep Your Brain Healthy for the Rest of Your Life (2012)
Francisco Mora, ¿Se puede retrasar el envejecimiento del cerebro?: 12 claves (2011)
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