By 2050, the number of individuals aged 60 and older will double to 2.1 billion. As the population ages, it is no surprise that there has been an increased focus on modifiable factors that support optimal aging.
It is normal to experience some age-related thinking skills changes; however, many people nearing or over age 65 fear developing Alzheimer’s disease or another type of dementia. Fortunately, dementia is not a part of the normal aging process, and there is significant evidence supporting the role of healthy lifestyle factors to avoid, delay or slow the progression of dementia and other cognitive impairments.
Taking steps to keep your brain healthy can enrich your life in older age and prevent a disease-related decline in your brain health. You are never too young or old to work on keeping your brain sharp.
Managing Vascular Risk Factors
Common vascular risk factors include high blood pressure, high cholesterol, diabetes, sleep apnea, smoking and heart disease. These health conditions affect not only the health of the blood vessels in your body but can also affect the health of the blood vessels in the brain. When poorly managed, vascular risk factors can increase the likelihood of developing Alzheimer’s disease or other dementias.
There are many steps to take to minimize the effects of vascular risk factors on one’s long-term brain health. First, it is important to work closely with your doctors to manage the ongoing conditions and to take all medications as prescribed. Additionally, it is important to eat a heart-healthy diet and exercise regularly while avoiding smoking and limiting regular alcohol use.
Physical Activity and Exercise
The effects of physical activity and aerobic exercise have revealed positive benefits for the brain and thinking skills. Not only does exercise reveal immediate cognitive benefits, but individuals who exercise over an extended period have also been found to experience benefits in attention, processing speed, memory and executive functions (i.e., higher order thinking skills used for goal-directed behaviors).
Physical activity also appears to boost the hippocampus, the primary memory center of the brain, as well as the size of the brain and the wiring system of the brain responsible for pathway connections. Additionally, physical activity has also been found to reduce inflammation in the brain, as inflammatory responses have been linked to dementia.
Per the World Health Organization recommendations, 30 minutes of moderate (at least 50% of maximum heart rate) aerobic exercise, at least five days a week, is recommended to promote brain health. If you have any physical limitations or health conditions that may impact your ability to exercise, consult with your doctor or a physical therapist to develop a regimen that works best for you. Example activities include:
- Walking
- Hiking
- Jogging
- Weightlifting
- Yoga
- Swimming
- Cycling
- Gardening or yard work
Social Engagement
Experts have found that loneliness and social isolation are risk factors for thinking skill changes and the development of dementia. Participation in social activities as well as having a strong social support network has been linked to increasing overall brain health, mood and quality of life.
It is recommended that you are active in activities you find meaningful, including meeting up with friends or participating in clubs (e.g., gardening, walking, hiking, book, etc.), community activities or volunteering. Community volunteering has especially been found to improve brain health and thinking skills. Combining physical exercise and social engagement can also be particularly beneficial.
Cognitively Stimulating Activities
Participation in cognitively stimulating activities has been found to reduce general cognitive decline and dementia risk, even in individuals with a genetic risk for developing Alzheimer’s disease. Research studies also suggest participation in multiple stimulating activities, rather than just one, is even more effective in promoting brain health. Paid brain training programs aren’t necessarily the best route to go, as there is no substantial scientific evidence to support prevention or reduction of cognitive decline.
You can engage in a variety of activities to stimulate your brain, such as:
- Playing memory games
- Completing puzzles
- Playing a musical instrument
- Joining a reading or discussion group
- Quilting or crocheting
- Engaging in debates
- Visiting museums
- Taking an art class or dance lesson
- Attending a workshop or lecture
- Learning a new language
Nutrition
Nutrition is key to good brain health and reducing the risk of dementia. Doctors recommend eating a balanced, heart-healthy diet that is low in salt, saturated fats and added sugar.
According to the National Institute on Aging, the Mediterranean diet, mainly consisting of fish, beans, olive oil, whole grains, fruits and vegetables, has various positive brain health benefits. Recent research has indicated that individuals adhering to a Mediterranean diet have stronger memory and working memory abilities. The diet has shown to be neuroprotective, with anti-inflammatory properties that can lower one’s risk of developing the buildup of abnormal proteins in the brain responsible for Alzheimer’s disease as well as improving one’s vascular risk factors, like blood pressure, high cholesterol, diabetes and heart disease.
Of note, memory and brain health supplements, like the widely advertised Prevagen®, lack scientific support and are not recommended.
Sleep
Sleep is when the body and brain recharge and repair themselves. Sleep is also critical to the consolidation and storage of memories.
Lack of sleep, poor sleep quality and sleep disorders, such as sleep apnea, can impact how well the brain works on a day-to-day basis. Researchers have found that individuals who consistently achieved five or fewer hours of sleep nightly were twice as likely to develop dementia.
As one ages, sleep patterns naturally shift, including shorter total amounts of sleep, increased wakening and less deep sleep. Sleep hygiene strategies can help improve sleep quality and quantity. For example, you can:
- Go to bed and wake up around the same time every day.
- Refrain from watching television or using screens (e.g., smart phone, tablet) at least 30 minutes before bedtime.
- Limit napping time to 20-25 minutes.
- Engage in a “winding down” routine at a consistent time each evening.
- Avoid caffeine in the afternoon.
- Listen to a relaxing recording to help you fall asleep, such as nature sounds, soft piano or guided meditation.
- If you cannot get to sleep within 20 minutes, get up and do something calming (e.g., stretching, herbal tea, reading) until you feel sleepy again. Do not start doing work or anything activating.
- Establish and maintain a regular exercise regimen.
Other Tips to Promote Brain Health
- Reduce stress and seek help to improve anxiety and depression.
- Address hearing and vision problems.
- Quit smoking and reduce alcohol intake.
- Review prescribed medications with your doctor to ensure they are not responsible for changes to thinking skills.
UofL Health is Here for You
UofL Physicians – Neuropsychology Clinic, part of the UofL Health – Brain & Spine Institute with services at UofL Health – Frazier Rehabilitation Institute, offers comprehensive assessments of thinking skills for patients with a range of neurologic and medical disorders. Our neuropsychologists help to better understand how your brain works and to assist with making a diagnosis, providing recommendations and treatment planning for you and your medical providers. Call 502-582-7484 to schedule an appointment.
