The Sudoku Workout

Research has shown that keeping the mind agile is just as important as keeping fit in the battle to stay young. In fact, by stretching the brain with regular crossword and Sudoku puzzles, you can make your brain appear up to 14 years younger.

Here, Professor Ian Robertson, of the Institute of Neuroscience at Trinity College, Dublin, who carried out the study of 3,000 men and women, reveals his top 10 tips for keeping the brain sharp and the years at bay.

1 Aerobic Exercise
The benefits of exercise on the body have long been recognised, but a regular cardiovascular workout just three times a week for a minimum of 30 minutes can also significantly boost brain power.

Anything which raises your heart rate and makes you sweat will improve your mental function by pumping more blood to the brain.

Exercise also generates a chemical called brain-derived neurotrophic factor (BDNF) which acts like a fertiliser for new brain connections and cells. It also releases serotonin, which is a key chemical for enhancing mood and prolonging the survival of brain cells which might otherwise wither through age.

Try; Brisk walking, jogging, cycling or vigorous gardening for at least 30 minutes, three times a week. Avoid stopping and starting as it is important to maintain your heart rate for a continuous period.

2 Mental Challenges
As we age, we challenge ourselves less and less. Think back to your school days and how many different challenges you faced each day - from mastering a mathematical technique to writing an essay.

Any demand you make on the brain is a form of benign, moderate stress that increases levels of the chemical messenger noradrenalin, which in turn boosts the rate at which connections form between brain cells.

Scientists in Chicago recently found that the risk of developing Alzheimer's disease was 50 per cent lower amongst a group of nuns and monks aged over 65 who were mentally active. To maintain and enhance intellectual function in later life, it is important to challenge the brain.

Try: Stimulate your brain at work by solving problems, juggling a number of tasks or learning a new skill. If your job isn't mentally challenging, or you no longer work, use your recreation time to embrace some of those tasks you once loathed at school - like solving a mathematical problem or learning history. Alternatively, you could join a community action group, undertake voluntary work or take up crosswords or Sudoku puzzles.

3 Memory Gymnastics
Exercising the memory is one of the best ways to stave off doddering old age. There are a number of exercises we can perform.

Try: Visualisation. Train your mind to use pictures and mental imagery to retrieve information. The ancient Greeks used something called 'method of loci' - which means visualising a familiar journey and putting the things you want to remember (names of people you met at a party, or items on a shopping list) at familiar staging posts along the route.

Similarly use visual clues to help you remember new facts or names. Research shows the more bizarre the image, the better our mind retains it. Alternatively invent a rhyme or soundtrack to accompany the words you want to remember.

4 Learning Skills
Many of us who would like to learn a new language or master a musical instrument are put off by the fact that we will not be as 'quick' as we were in our youth. Don't be deterred. Science has proved that the greater our education - regardless of when we achieved it - the more likely we are to live long, full lives.

In particular, the more educated we are, the more densely connected are the brain cells in the left hemisphere of our brain - the area responsible for language and communication.

Try: Mastering a new skill, learning a language, taking a course or getting involved in local politics.

Learning a second language forces your brain to switch tracks continuously, which is one of the most mentally-demanding things you can do. It's particularly effective for honing the frontal lobes - the brain's mind manager - which generally shrink with age.

5 Take Small Steps not a Giant Leap
The older we get, the less we can be 'bothered' to exercise our brains. It is not just fear of humiliation which inhibits us, but trying to do too much and inadvertently setting ourselves up to fail.

Instead, we should break tasks down into small, attainable chunks. Instead of trying to master the saxophone overnight, set yourself a goal of two notes in the first three months. Then, when you have managed this, introduce another two notes.

Try: Keeping a diary. This will help you make time to improve your mind and let you see your progress. First, break the day up into six parts (e.g. early morning, late morning, etc) and write down what you do, categorising each activity as very important, of medium importance and little importance.

After a week, aim to substitute one of the low importance tasks each day with a small mental exercise, such as learning a few notes on the saxophone. Give yourself a gold star when you have mastered the task. You will find your increased confidence encourages you to carry on learning and challenging yourself.

6 Reduce Stress
Many of us are confused about whether stress is a good or bad thing. While a little stress stimulates the mind, too much can have a detrimental effect on brain function. In particular, prolonged stress affects the brain's memory centre, the hippocampus.

The hippocampus is very sensitive to brain chemicals called glutamates that are pumped into the brain under stress. These glutamates can corrode some of the connections in the hippocampus and lead to shrinkage. Research has shown that Vietnam War veterans suffering from post-traumatic stress disorder tend to have smaller hippocampi and poorer memories than other veterans. In most cases, these effects disappear when the stress lifts and normal memory function returns.

Try: Relaxing. When you feel particularly stressed, change your mood by playing soothing music, watching a funny film, or just smiling. The happier and more at ease you are, the better you will be at solving intellectual problems.

7 Be Socially Active
Human beings are designed to live in groups, but as we age our social circle inevitably shrinks. Some of the greatest demands on our minds occur as a result of interaction with other people, so it is important to remain engaged in the community around us.

Not only does this provide mental stimulation, it also has a knock-on emotional effect, making us more positive and less prone to depression.

Try: Setting yourself social goals. These can be very small and include some entertainment based activities such as a trip to the cinema or theatre. Or walk to the local shop and challenge yourself to speak to two new people on the journey there and back.

8 Eat a Healthy Diet
A low-fat, high-fibre diet, rich in antioxidants - incorporating five portions of fruit and veg a day - has long been credited with staving off heart disease and helping to combat cancer. It can also have hugely beneficial effects on brain power.

Fish, fruit and vegetables - particularly dark fruits like blackcurrants and dark leafy vegetables like spinach - are vital for a healthy brain. Their high antixodant levels combat free radicals - the highly reactive molecules than can impair brain function.

Fish oils, in particular, help maintain brain cells. Conversely, foods high in saturated fats (such as potato crisps and processed foods) erode mental facilities and should be eaten in moderation.

Try: Eating three portions of oily fish a week. Eat coloured fruit and vegetables like strawberries, blueberries and red peppers. Cut down on saturated fat and salt as these can lead to blocked arteries and impaired mental activity.

9 Thinking Young
Perhaps the old adage 'You're only as old as you feel' should be re-worded 'You're only as old as you think'. A positive mental attitude can help heal the body - and the same may be true of the mind.

Try: Keeping up with young trends and fashions, mixing with younger people, and avoiding outdated ideas about what is 'appropriate' for your age.

10 Let a Little Love into Your Life
While fear and stress can cause brain cells to shrink - by the same token, love can help the brain to grow. Adults can benefit from expressions of love, which is why it is important to cherish partners, family and friends.
Try: Cuddling one person you love every day.

Stay Sharp With The Mind Doctor, by Professor Ian Robertson, published by Vermilion.
The Daily Mail, 13th September 2005

Further Resources

The Little Book of Attitude by Phillip Day

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