Cognitive decline is an unfortunate reality for many people as they age, with symptoms that can manifest in myriad ways:
- Short term memory can suffer, making it difficult to recall words, names, and events.
- There can be issues with concentration, focus, and attention span.
- Processing speed can slow.
- Personality changes can occur.
- Adapting to new situations can be more challenging.
- Problem solving skills can diminish.
- The ability to learn new things can be compromised.
Fortunately, cognitive decline can often be prevented, or at least minimized.
Following are eight steps you can take to preserve your brain health as you age:
#1. Stay Physically Active
Exercise is essential for the health of your body. But it’s also essential for the health of your brain.
Physical exercise increases blood flow, thereby promoting the growth of new brain cells and enhancing brain function overall.
#2. Keep Learning
Learning new things is one of the best ways you can challenge your brain and stimulate new neural connections.
Learn to play a musical instrument. Study a new language. Take up a new hobby. Enroll in a class. The possibilities for continued learning are practically endless.
#3. Maintain a Brain-Healthy Diet
A balanced diet rich in colorful vegetables, lean protein, and healthy fats is essential for preventing cognitive decline. A healthy brain diet will include:
- Foods that are high in antioxidants. Antioxidants are important because they protect your brain from oxidative stress and inflammation.
- Foods that are high in omega-3 fatty acids. Omega-3s are essential because they make up a significant portion of your brain’s structure. They also support neurotransmitter function and protect against inflammation.
Foods to avoid include processed foods, carbohydrates (especially refined carbohydrates), and unhealthy fats. A diet that includes large quantities of processed food, refined carbohydrates, and unhealthy fats can contribute to cognitive decline over time.
#4. Connect with Others
Strong social connections are vital for emotional well-being and cognitive health; so make it a priority to stay socially engaged with friends, family, and your community.
Being social keeps your brain stimulated and helps to maintain cognitive resilience.
Staying connected also reduces feelings of loneliness and isolation, which can increase the risk for cognitive decline.
#5. Get Enough Sleep
Quality sleep is essential for brain health and cognitive function.
While you’re asleep, your brain consolidates memories, processes new information, and clears away toxins. Without enough sleep, your brain cannot perform this important and necessary maintenance.
Aim for 7-9 hours of uninterrupted sleep each night. Avoid drinking caffeine late in the day, make sure your room and your bed are comfortable and conducive to sleep, and avoid “screen time” for at least a few hours before bedtime.
#6. Challenge Your Brain
Activities that are stimulating and challenging can help to keep your brain sharp. Crossword puzzles, Sudoku, chess, and brain teasers are excellent exercises for maintaining cognitive function.
In general, do your best to incorporate problem-solving, critical thinking, and creativity into your daily routine. A day filled with these kinds of challenges will help to strengthen neural pathways and improve cognitive resilience.
#7. Manage Stress
Chronic stress is detrimental to brain health and cognitive function. Reduce stress wherever possible and implement coping strategies for stressors that cannot be avoided.
Meditation, deep breathing, and walking in nature are all good relaxation strategies. Or spend time with supportive friends and family. What works for one person won’t necessarily be helpful for someone else. What’s important is that you find what works best for you.
#8. Hormone Health
Hormones make everything in our bodies work properly. Hormones like estrogen, testosterone, thyroid, and growth hormone are particularly essential for brain health.
However, age-related hormone decline robs our bodies and our brains of these important hormones. And cognitive health, among other things, can suffer as a consequence.
The good news is that properly prescribed and supervised hormone therapy can restore hormones to optimal levels.
Next Steps
Brain health is important at any age, but it requires more attention and intention as we age.
At Renew Youth, we can help you attend to your brain health through individualized hormone therapy. To learn more, call us at 800-859-7511 or use our easy contact form to schedule your free consultation.