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As we age, changes occur in many different parts of our bodies, including the brain. Certain parts of the brain shrink, according to some studies, particularly those that are critical for learning and other challenging mental processes.
Inflammation can occur as a result of injury or disease, and connection between neurons in some areas of the brain might be disrupted. These kinds of alterations can have an impact on cognitive performance even in healthy older adults.
Improving cognitive health
Continuing research in the field of brain health indicates that, despite old age, the brain retains the ability to adapt by creating new neural connections. Neuroplasticity is the name for this propensity, and it’s especially exciting for seniors who wish to keep their minds healthy. Realizing the full potential of neuroplasticity involves a focus on a range of lifestyle factors related to cognitive health.
According to the National Institute on Aging (NIH), the following methods can be used to improve mental health to mitigate the effects of age-related brain changes:
1) Make physical health a priority
By dedicating time and attention to your mental wellbeing, you may stay on top of your overall physical health. Are you getting recommended health checks and effectively managing chronic conditions (such as diabetes, high blood pressure, and high cholesterol)? It’s crucial to communicate with your doctor about the medications you’re taking and be aware of any potential side effects to your memory, sleep, or nervous system.
Two of the more obvious approaches to promote physical health are to limit alcohol usage and avoid nicotine products. You should also prioritize proper sleeping habits and ensure you get enough rest. Because brain injuries are detrimental to one’s mental health and agility, minimize any dangers related with falls and other physically challenging tasks.
2) Keep your blood pressure in check
Blood pressure regulation is commonly associated with heart health, but it is also advantageous for your brain. By lowering your blood pressure, you can prevent the development of mild cognitive impairment, which is a risk factor for dementia (even below the former guideline target of 140 for systolic blood pressure).
Because high blood pressure rarely causes noticeable signs or symptoms in everyday life, it’s crucial to have it checked by your doctor on a frequent basis. If you have high blood pressure, your doctor may recommend lifestyle changes such as an exercise programme or a diet plan, or they may prescribe medication.
Taking steps to prevent and control high blood pressure, regardless of how you do it, is an excellent way to maintain brain health and mental agility.
3) Eat a balanced diet
Let’s talk about how a well-balanced diet influences brain health and mental agility. According to certain studies, there is a link between healthy eating and the preservation of cognitive function or a reduced risk of Alzheimer’s disease.
There is some evidence that those who eat a Mediterranean diet are less likely to develop dementia. Although the research is still in its early stages, it’s likely that the potential of this diet to improve cardiovascular health will serve as a catalyst for lowering the risk of developing dementia.
A balanced diet includes fruits and vegetables, whole grains, lean meats, fish, and poultry, as well as low-fat or non-fat dairy products. It stresses portion control and water while restricting solid fats, sugar, and salt. In addition, the MIND diet, which when followed religiously, has been associated with lowering the risk of developing Alzheimer’s disease and general cognitive decline
4) Make physical activity a priority
While there are numerous well-known benefits to staying physically active, whether that be through exercise or daily activities, you might be surprised to learn that physical activity and brain health are linked. In one study, exercise has been demonstrated to boost the brain’s ability to sustain and build new network connections, which is critical for cognitive health.
Other studies have discovered that exercise increases the size of a brain region associated with memory and learning, resulting in improved spatial memory. It has also been reported that aerobic exercise is better for brain function than non-aerobic exercise.
Why is physical activity important for cognitive health?
According to the Physical Activity Guidelines for Americans, adults should get at least two and a half hours of physical activity each week. For seniors, walking is a popular option, as are programmes that educate them about how to move safely and avoid falls, which can help them avoid brain injuries that affect mental agility. Before starting a new workout plan, seniors should consult their doctor.
5) Prioritize mental activity
People who participate in personally meaningful activities report feeling happier and healthier, and studies have shown that learning new skills improves thinking capacity and memory. New and old interests, especially those that are more cognitively challenging, can improve a senior’s mental agility as well as their overall well-being and quality of life.
6) Current research on cognitive health
Keeping your mind engaged might range from taking (or teaching) a class to practising a craft like quilting, woodworking, photography, or other hobbies. Certain cognitively stimulating activities, such as reading or playing games, may prevent the occurrence of Alzheimer’s-related cognitive decline and dementia, according to one observational study.
Researchers believe that these activities protect the brain by establishing “cognitive reserve,” or the ability to adapt to age-related brain changes and health circumstances by becoming more adaptive in some mental functions.
6) Maintain a social and connected environment
We talk a lot about how vital proper socialization and human connection are for seniors, but their effects on cognitive health are rarely explored. Connecting with others through social activities and community events might help you feel less lonely while also keeping your mind active. According to some studies, people who engage in personally meaningful and beneficial activities with others live longer, and these activities may also improve cognitive performance.
We talk a lot about how vital proper socialization and human connection are for seniors, but their effects on cognitive health are rarely explored. Connecting with others through social activities and community events might help you feel less lonely while also keeping your mind active. According to some studies, people who engage in personally meaningful and beneficial activities with others live longer, and these activities may also improve cognitive performance.
7) Take control of your stress
Chronic stress affects the brain over time, impairing memory and raising the risk of dementia. As a result, stress management and improving your ability to recover from stressful events are crucial. Regular exercise, relaxation techniques, journaling, and gratitude practises are all effective approaches to reducing and managing stress. Stress management can have a significant positive impact on brain health and mental agility.
8) Minimize the risks of cognitive illness
There are a number of risk factors that can impede cognitive health, including hereditary, environmental, and lifestyle choices, all of which can result in a decline in cognitive skills and the ability to do routine tasks (e.g., driving, paying bills, cooking, medication management etc.). While hereditary factors cannot be changed, numerous environmental and lifestyle choices can be modified to reduce risk:
- Managing blood pressure
- Practicing fall prevention techniques
- Being aware of medication-related side effects
- Increasing physical activity
- Changing unhealthy eating habits
- Quit smoking
- Consuming less alcohol
- Adjusting your sleep schedule
- Engaging in social activities
Keep cognitive risk factors in mind and talk to your doctor about how to minimize them. By taking steps to avoid the risks of cognitive decline, you or a senior in your life can do your part to help retain brain health and mental agility.
Want to learn more?
ConsidraCare’s live-in caregivers for seniors are trained to help seniors develop healthy habits to boost cognitive health. Our team of senior care experts can develop a detailed care plans to ensure loved are receiving the help they require.
Please reach out to us at wecare@considracare.com or call us at 1-855-410-7971 to arrange care for yourself or a loved one.
