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Mental stimulation refers to activities that challenge and stimulate the brain, giving it a kind of neurological workout. It's important for brain health because it can help improve cognitive functions like attention, memory, language and problem solving, it can also help slow down age-related cognitive decline.

This section covers:

1. Creativity: Painting, Writing, Music
2. Games, Puzzles & Reading
3. Sensory: Cooking & Gardening
4. Learning: New Skills & Languages
5. Drumming & Brain Exercises

1. CREATIVITY

Engaging in creative activities can contribute to cognitive reserve and lower dementia risk. It boosts creative thinking, emotional expression and problem-solving by engaging the visual cortex, auditory cortex (for music), and frontal lobe.

How To Get Started

• 1 hour a week (2 x 30 min sessions)
• Gradually increase to 2 hours a week
• Choose a creative outlet that really excites you like painting, writing or playing a musical instrument
• Colouring books are a great way to get you on the creativity ladder
• Set yourself a budget of what you can afford to pay for materials or equipment and stick to it
• Consider joining local workshops or classes that provide equipment if cost is a limiting factor
• Online tutorials or classes can be a great way to access courses if mobility is a limiting factor
• Start with simple projects and let your creativity flow

2. GAMES & PUZZLES

Games and puzzles enhance cognitive function, memory and problem-solving skills by engaging the frontal lobe (critical for problem-solving), hippocampus (linked to memory), and parietal lobe (responsible for spatial awareness). Games that require strategic thought and problem solving puzzles, may also lower the risk of Alzheimer's disease and age-related cognitive decline.

How To Get Started

• Aim for 30-60 mins a day
• Start with crosswords and sudoku
• Gradually progress to more challenging games
• Use apps that target different cognitive skills
• Chess is a great option for strategy
• Escape rooms are a great activity for problem solving

2. READING

Reading enhances vocabulary, comprehension and empathy by engaging multiple brain regions, including the visual cortex and language-processing areas. Regular readers may experience slower cognitive decline.

How To Get Started

• Aim for 30-60 mins a day
• Begin with genres that captivate you
• Join a book club for discussion and social interaction

3. SENSORY

The beauty of sensory activities is that they stimulate multiple senses simultaneously, making them both enjoyable and mentally engaging. You can choose activities that resonate with you and your preferences. These activities are not only enjoyable but also contribute to overall cognitive well-being by keeping your brain active and curious.

How To Get Started

• Aim for 2 hours a week
• Take regular nature walks in parks
• Start a small garden
• Tend to indoor plants
• Explore different scents and textures
• Explore local cooking classes in-person or online courses 

4. LEARNING

Learning new skills boosts neuroplasticity, memory and multitasking abilities by engaging the hippocampus, frontal lobe and temporal lobe (involved in language processing). 

Research suggests that lifetime learning decreases the risk of dementia and delays cognitive decline associated with aging. 

How To Get Started

• 1 hour a week (2 x 30 min sessions)
• Gradually increase to 2 hours a week
• Regular practice is more effective than long sessions
• Choose a skill or language that genuinely interests you
• Utilise online platforms and learning apps to reduce costs
• People with cognitively stimulating jobs had a lower risk of developing dementia
• If you're retired consider volunteering in a role that provides the opportunity for intellectual engagement like working in a library or a book shop

5. DRUMMING & BRAIN EXERCISES

Drumming can support mental stimulation by providing a complex and challenging activity that requires concentration, memory and motor skills. As you learn and practice new rhythms and patterns, your brain is stimulated and can adapt and reorganise to improve cognitive function. 

Research shows that drumming accesses all of the key regions of the brain, stimulating neural connections, improving focus and promoting emotional well-being. 

Here's what happens in key regions of your brain when you're drumming:

1. FRONTAL LOBE

Science Simplified: The frontal lobe is like your brain's CEO; it makes decisions and plans things.

Drumming Impact: When you drum, especially in complex rhythms, you're constantly making decisions about which drum to hit and when. This strengthens your frontal lobe, which helps you make better choices in everyday life, like planning your day effectively or solving problems efficiently.

2. TEMPORAL LOBE

Science Simplified: The temporal lobe helps you understand and remember things you hear.

Drumming Impact: Drummers listen closely to rhythms. As you practice, your temporal lobe becomes a memory powerhouse. You remember song patterns and become better at picking up on sounds in your environment. This improves musical skills and can even help you remember where you left your keys!

3. CEREBELLUM

Science Simplified: The cerebellum is like your body's coordinator; it helps you move smoothly and stay balanced.

Drumming Impact: Drummers need precise coordination between their hands and feet. Drumming regularly hones your cerebellum's skills. You'll notice improved hand-eye coordination, better balance, and smoother movements in everyday activities, like catching a ball or even just walking confidently.

Motor coordination refers to the ability to use different body parts in a joined up, efficient way to perform various movements and activities. Drumming supports this because it requires the use of both hands and feet in a coordinated manner, which can improve bilateral coordination.

4. OCCIPITAL LOBE

Science Simplified: The occipital lobe helps you make sense of what you see.

Drumming Impact: While drumming isn't primarily about seeing things, reading drum notation or watching other musicians for cues (think Max Weinberg and Bruce Springsteen) involves your occipital lobe. Over time, this helps improve your ability to spot details and patterns in visual information, like reading maps or recognising faces.

5. PARIETAL LOBE

Science Simplified: The parietal lobe helps you figure out where things are in relation to your body.

Drumming Impact: Drummers move their hands and feet in precise ways to hit the right drums. This strengthens your parietal lobe, making you more aware of your body in space. The feedback you get from the drums when you hold the sticks is a good example of your parietal lobe processing the sensations you feel and how this synchronises with the music. Over time you might find you're better at navigating through crowded spaces or even playing sports that involve spatial awareness.

6. BRAIN STEM

Science Simplified: The brain stem keeps your body's basic functions running, like your heart beating and your breathing steady.

Drumming Impact: Drumming isn't just mental; it's physical. When you play, you breathe deeply, which calms your brain stem. This can help reduce stress, lower your heart rate, and make you feel more relaxed. Think of it as a mini-vacation for your brain!

Exercise is good for the brain as it increases blood flow and oxygenation, promotes the growth of new brain cells and neural connections, reduces inflammation and stress hormones, and improves cognitive function. Aerobic Exercise is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise. Examples would be running or jogging, swimming, cycling, stair climbing, walking & drumming.

This section covers:

1. Aerobic Exercise
2. Blood Pressure
3. Blood Sugar
4. Cholesterol
5. Body Mass Index (BMI)
6. Drumming & Exercise

1. AEROBIC EXERCISE

Exercise improves blood flow, reduces inflammation and stimulates the release of neurotransmitters by engaging the hippocampus, prefrontal cortex (associated with executive functions) and cerebellum (linked to coordination). Regular exercise is associated with a lower risk of cognitive decline and may protect against Alzheimer's.

How To Get Started

• 150 minutes of moderate intensity activity a week
• 75 minutes of vigorous intensity activity a week

2. BLOOD PRESSURE

If your blood pressure is too high (hypertension), it puts extra strain on your brain. Persistent high blood pressure can increase your risk of a number of serious and potentially life-threatening health conditions.

How To Get Started

• Aim to keep your blood pressure less than 120/80mmHg
• Reduce salt intake as this raises your blood pressure
• Less than 6g (0.2oz) of salt a day
• No more than 4 cups of coffee a day
• Stop smoking
• Get active and lose weight gradually
• Aim for around 0.5 to 1kg a week

3. BLOOD SUGAR 

Losing weight will make it easier for your body to lower your blood sugar level, and can improve your blood pressure and cholesterol. This will also help to reduce the risk of developing type 2 diabetes. 

How To Get Started

Read the guidance on how to manage and prevent type-2 diabetes.

4. CHOLESTEROL

Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke. 

How To Get Started

• Keep your cholesterol below 193 mg/dL or 5.0 mmol/L
• Read the guidance on how to lower your cholesterol

5. BODY MASS INDEX (BMI)

BMI is a measure of body fat based on height and weight. It can help assess the risk of overweight and obesity, which are linked to many health problems. 

How To Get Started

• BMI score of 18.5 - 25 kg/m2
• Lose weight slowly over time
• Aim for around 0.5 to 1kg a week
• Use the free BMI calculator 

6. DRUMMING & EXERCISE

Drumming is a form of aerobic exercise that increases heart rate, blood flow and oxygenation to the brain.

Attention and Focus

Drumming requires sustained attention and focus on rhythm and timing, which can improve cognitive control and attentional processes. Regular drumming practice can help improve attention and focus, which can enhance cognitive function.

Memory

Drumming involves memorizing and recalling complex rhythmic patterns, which can improve memory function. Research has shown that regular drumming practice can enhance memory and learning abilities.

Motor Control

Drumming involves coordination between various parts of the brain and the body, which can improve motor control and dexterity. This can translate to other activities that require fine motor skills, such as writing or typing.

Stress Reduction

Drumming has been shown to reduce stress and anxiety levels, which can improve cognitive function. Chronic stress can negatively impact cognitive health, so finding ways to reduce stress can be beneficial.

Drumming is a fun and effective way to support cognitive health. It can help improve attention, memory, motor control, and reduce stress levels, all of which can enhance cognitive function and promote brain health.

Eating a healthy diet supports brain health by providing the nutrients and energy that the brain needs to function optimally. 

This section covers:  

1. Nutrition
2. Alcohol 
3. Smoking
4. Drumming & Nutrition

1. NUTRITION

Omega-3 fatty acids found in fatty fish, nuts, and seeds have been shown to support brain health by reducing inflammation and promoting healthy brain cell membranes. Antioxidants found in fruits and vegetables can also protect the brain from oxidative stress, which can contribute to age-related cognitive decline.

Daily Recommendations: 

• 5 portions (400g) of fruit & vegetables
• Less than 90g red/processed meat
• 3 or more portions of starchy foods
• Less than 6g of salt
• Less than 50g of free sugars

How To Get Started

Ensure typical weekly diet includes 3 or more of the recommendations above. 

Here are some core elements of a healthy diet plan that can improve brain health.

Whole foods

Focus on eating whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide a variety of nutrients that are essential for brain health, including vitamins, minerals, and antioxidants.

Omega-3 fatty acids

Include sources of omega-3 fatty acids in your diet, such as fatty fish (e.g., salmon, mackerel, and sardines), nuts, and seeds. Omega-3 fatty acids have been shown to improve brain function and reduce the risk of cognitive decline.

Low-glycemic index carbohydrates

Choose low-glycemic index carbohydrates such as whole grains, legumes, and non-starchy vegetables. These release glucose into the bloodstream slowly, providing a steady supply of energy to the brain.

Antioxidant-rich foods

Eat foods that are high in antioxidants, such as berries, dark chocolate, and leafy greens. Antioxidants help protect the brain from oxidative stress, which can damage brain cells and contribute to cognitive decline.

Limit sugar and processed foods

Minimise your daily intake of sugar to less than 50g and processed foods, as they can contribute to inflammation and increase the risk of cognitive decline.

2. ALCOHOL

10 to 20 years of regularly drinking more than 14 units a week is not good for your brain and puts you at risk from stroke, brain damage and damage to the nervous system. There's also evidence that regular drinking at these levels can make your mental health worse. 

14 units is equivalent to 6 pints of average-strength beer or 6 medium glasses of wine.

How To Get Started

• Avoid drinking more than 14 units of alcohol in a week
• Advice/tips to help you cut down 
• Drink 6-8 glasses of fluid per day to hydrate your brain
• Water, low-fat milk, sugar-free drinks, tea and coffee, all count

3. SMOKING

Research has found that smokers have a thinner cerebral cortex than non-smokers. This region of the brain is responsible for thinking skills including memory and learning, so thicker is better.

How To Quit

Local NHS stop smoking services are free and can massively boost your chances of quitting for good.

4. DRUMMING & NUTRITION

Drumming and eating a healthy diet can both contribute to supporting brain health in different ways. By incorporating both into a healthy lifestyle, you can support your brain health and improve your overall well-being.

Getting a good night's sleep is essential for brain health. During sleep, the brain consolidates memories, clears out waste products, and restores energy. 

This section covers:  

1. Sleep
2. Social Activity 
3. Mindfulness
4. Drumming 

1. SLEEP

During sleep, the brain also undergoes important physiological processes that support brain health. For example, the glymphatic system, a waste clearance system in the brain, becomes more active during sleep, helping to clear out toxic substances that can accumulate in the brain over time. Sleep helps regulate hormones that affect mood and stress, such as cortisol and serotonin.

Chronic sleep deprivation over several years has been linked to an increased risk of age-related cognitive decline and neurodegenerative diseases such as Alzheimer's disease. Lack of sleep can have detrimental effects on memory, attention and decision-making. 

How To Get Started

• Aim for 7-9 hours of sleep per night to support overall well-being
• Listen to calming music before bedtime to help wind down & relax
• Switch off electronic devices 1 hour before bedtime
• Limit caffeine during the evening

2. SOCIAL ACTIVITY

Creating and maintaining good connections with others can help to combat loneliness and improve mental health issues, such as stress and anxiety. Research suggests that social isolation is linked to an increased risk of dementia. So keeping connected to the people around us is another good way to give back to our brains.

How To Get Started

• Meet or speak to friends & family on a daily basis
• Alzheimers Research guidance for staying connected.
• 5 steps to mental wellbeing managing your mental health.

3. MINDFULNESS

Practicing mindfulness and meditation can help reduce stress and improve cognitive function. A bedtime meditation routine can also help you to get a good nights sleep.

How To Get Started

• Practice Yoga or Meditate for at least 10-20 minutes a day
• Meditation can be a good way to help prepare you for a restful sleep

4. DRUMMING, SLEEP & SOCIAL ACTIVITY

Banging the drums unleashes tension and boosts the production of endorphins – your brain's natural mood-lifters.

Drumming is a helpful tool for reducing stress levels, as it provides a rhythmic and repetitive activity that can promote relaxation and mindfulness. When drumming, you can focus on the sound and rhythm of the drums, which can help shift your attention away from stressful thoughts and feelings. 

Regular drumming practice can help establish a routine and provide a sense of structure and predictability, which can be helpful for managing stress and promoting well-being.

Drumming isn't just a solo endeavor; it's a ticket to connect with others. Group drumming or playing in a band, create a sense of belonging and camaraderie. These social interactions elevate your mood, reduce feelings of isolation and contribute to your overall brain health.