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It’s easy to think of cognitive decline as something that just happens as we age, but according to doctors, many of the habits that weaken our mental acuity start early and are often ignored. From our diet to our sleeping habits, these seemingly harmless habits can gradually affect the aging of our brains.
“Cognitive decline is more than a clinical problem; it is a deeply personal problem that affects memory, decision-making, and the ability to stay connected with loved ones and community,” said Charles H. Hennekens, MD, FACPM, Sir Richard Doll, 1st Professor of Medicine and Preventive Medicine in Boca Raton, Florida. “Daily choices, including your level of activity and social connections, can have a profound impact on your brain health,” he added. “Preventing cognitive decline is not only possible, it’s achievable.”
In addition to Hennekens, we spoke with Wai-Ying Wendy Yau, MD, a neuroscientist in the Division of Memory at Massachusetts General Hospital and an instructor at Harvard Medical School, to learn more about how we daily habits possible accelerated cognitive decline And how to prevent it from happening.
lack of exercise
“Research shows that low levels of physical activity are associated with faster cognitive decline and a higher risk of dementia,” Dr. Yau said. She added that while clinical trials are needed to confirm cause and effect, research suggests that small increases in activity, “especially in sedentary individuals,” may be meaningful for long-term brain health.
what to do
To that end, research by Dr. Yau and her colleagues shows that taking 3,000 to 5,000 steps a day can help stave off cognitive decline. Hennekens and his co-authors said physical activity increases brain-derived neurotrophic factor, “which supports hippocampal growth while also improving blood flow and reducing inflammation.”
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Improper diet
The old saying “you are what you eat” is not necessarily true, but it can have a direct impact on your cognitive health. Research shows that continued consumption of highly processed foods may lead to cognitive decline.
what to do
Dr. Hennekens and his team believe that diets and dietary patterns that are effective in this regard are the Mediterranean diet and DASH (Dietary Approaches to Prevent Hypertension), which they believe can improve insulin sensitivity and reduce the risk of cardiovascular disease, which can affect cognitive health.
Related: best diet
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Ignore your blood pressure
“Not managing cardiovascular risk factors such as high blood pressure, diabetes and high cholesterol, especially in midlife, is one of the most consistent factors leading to faster cognitive decline,” Dr. Yau said. According to the National Institutes of Health (NIH), high blood pressure between the ages of 40 and 60 “increases the risk of cognitive decline in later life.”
what to do
Dr. Yau said monitoring blood pressure and talking with your doctor about keeping it at healthy levels may reduce your risk of cognitive decline and dementia.
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keep to yourself
Dr. Yau said reduced social interaction and limited cognitive stimulation were associated with faster cognitive decline and a higher risk of dementia. “Social and cognitive engagement is associated with better preservation of brain volume and brain network function, which helps support cognitive reserve and may buffer the effects of aging and Alzheimer-related changes,” she explained.
“In contrast, isolation is associated with increased inflammation, elevated stress levels and poorer mental health, which together may lead to cognitive vulnerability.”
what to do
Reverse cognitive decline with regular social contact, hobbies, and spiritual activities.
Related: Healthy hobbies can extend your life, experts say
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Insomnia
From packed schedules to daily stress to stimulating late night television, there are many reasons why some of us struggle to get a good night’s sleep. According to the Alzheimer’s Association, losing restful sleep can have a direct impact on our brain health.
what to do
Prepare for a good night’s sleep with these tips from the association: Turn off screens before bed, make your sleeping space as comfortable as possible, and do whatever you can to reduce any distractions. If you still have trouble sleeping or suspect you may have sleep apnea, talk to your doctor.
Related: Proven tips can help you sleep better tonight, experts say
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