Matthew Lees is a postdoctoral fellow, department of kinesiology at McMaster University.
As winter makes its presence known with heavy skies, slushy sidewalks and long periods of darkness, many of us naturally move less, stay inside more and limit our social engagement.
We likely fall into familiar routines, increase our screen time and reduce the time we spend in nature. Of course, there’s nothing wrong with cosying up when it’s -20 C.
Winter is a season where our brain and mental health need a bit more care. With the onset of the cold and dark, unhealthy habits can take hold that have a downstream impact on our cognitive well-being, such as reduced outdoor movement and social contact.
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For older adults, these things matter a great deal. The brain, like a muscle, needs challenge and stimulation to work properly. When activity decreases for weeks or months on end, memory, focus and mental energy can decline.
The good news is that keeping the mind sharp doesn’t require huge commitments or difficult programs. In fact, small daily habits can have a surprisingly large impact. Today’s article will look at some simple and enjoyable ways to support brain health from December to April, all from the comfort of your living room.
Use it or lose it
The deterioration of cognitive function is a natural part of aging, but significant decline isn’t entirely inevitable. It can be managed and prevented. In fact, one of the strongest protectors of brain health is cognitive engagement.
Think of this like cross-training. If you only ever watch TV, your brain is practicing passive input. If you instead add variety — such as puzzles, music, conversation, reading and the like — different neural pathways are activated. This process is called neuroplasticity, and it continues throughout our lives.
Active reading
One of the simplest brain workouts available, frequent reading activities have been shown to be protective of cognitive function in later life. Try mixing up formats and engage actively with your reading sessions — you might jot down one interesting idea or concept from each one, which will help you remember and absorb the material better.
Learn something new
Following on from the previous point, learning new things is rocket fuel for neuroplasticity. It doesn’t have to be overly academic — on the contrary, you can try unfamiliar cooking recipes, learning a new language or even a musical instrument. All of these activities fire up and forge neural pathways in the brain.
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An even better option is learning something that makes you slightly uncomfortable. If you’re already good at crosswords, try Sudoku. If you’re a lifelong reader, try drawing or a musical instrument. Novelty is what builds cognitive resilience.
Drive brain power by moving your body
It might seem surprising, but being active is one of the strongest cognitive protectors out there. Movement increases blood flow to the brain, stimulates factors that help sustain brain health, and improves memory and clarity of mind.
Although winter can sometimes make movement tricky outdoors, there are some indoor options to consider. You might use resistance bands or body-weight exercises, try walking circuits inside malls or community centres, as well as online fitness or tai chi classes.
Even short bouts of exercise help, so don’t worry too much about the duration and extent of the activity.
Social connection is brain fuel
Loneliness is linked to cognitive decline, but social interaction has the opposite effect. It keeps neural networks active and responsive. Real conversation is a complex brain task, requiring listening, recall, responding and reading body language. Even a 10-minute phone call exercises the mind more than scrolling or watching TV.
Some simple ideas include weekly tea or coffee with a neighbour or friend, family phone or video calls instead of text messages, joining a club or community group, or playing board games with family or friends. Games like chess, in particular, have been shown to improve quality of life and cognitive status in older people in as little as two 60-minute sessions per week.
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Cold weather tempts us toward comfort foods, but the brain performs best with nutrients that support neurotransmitters and blood flow. A few winter-friendly brain foods to lean into are fatty fish (salmon, trout, sardines) for omega-3s, walnuts and almonds for brain-healthy fats, berries for antioxidants, and eggs for choline which is important for memory and neurotransmitter production.
We also can’t forget vitamin D, given where we all live: Our levels of this important steroid hormone drop during the winter months, potentially leading to lower cognitive performance and other problems. A supplement is worth considering with the input of a health-care provider.
Conclusions
Winter is long and the short days and grim weather can certainly get you down, mentally and physically. There is a great deal of opportunity in the colder months, however. The indoors can become your workshop for creativity, curiosity and healthy aging, so that when spring rolls around, you can emerge with rejuvenation and purpose.
