April 15, 2022
More than 16 million Americans live with some level of cognitive impairment, the signs of which tend to show by 65. While it’s common for mental sharpness to change as you get older, there are steps you can take to keep mentally sharp as you age.
Stimulate Your Brain
Brain stimulation improves your memory and ability to retain knowledge while reducing the risk of neurodegeneration conditions such as dementia. But stimulating the brain is not as simple as doing daily puzzles. To fully stimulate the brain, you have to challenge it by learning something new. You can try learning a new language or studying a new skill. The more challenging the activity, the more it’ll improve your cognitive ability.
Get Regular Exercise
Physical activity stimulates chemicals in the brain responsible for the health of brain cells. Regular exercise can also promote the growth of new brain cells. Experts suggest 30 minutes of moderate-intensity exercise, five days a week, to stimulate healthy brain cells. You can try walking at a fast pace, swimming, or cycling. Physical activity can also lead to better sleep and reduce stress, two areas that can increase your risk of cognitive impairment. If you’re new to exercise, make sure to consult your doctor before starting a new workout regimen.
Eat Brain-Healthy Foods
A healthy diet with brain-healthy foods is essential for maintaining mental sharpness as you age. Many studies find that diets of leafy greens, berries, legumes, fish, whole grains, and nuts can slow the age-related cognitive decline associated with Alzheimer’s disease. Research also suggests limiting the amount of dairy and red meat consumption to build mental resilience.
Manage Your Blood Pressure
Older adults with high blood pressure may have an increased risk of rapid cognitive decline that can affect their memory, attention, verbal skills, and concentration. You can reduce your blood pressure by lowering your salt and alcohol intake and participating in regular physical exercise. If lifestyle changes are not managing your blood pressure, your doctor may suggest medication.
Manage Your Blood Glucose Levels
Some research shows that adults who develop diabetes in midlife have an increased risk of cognitive decline that can develop into dementia. If you have diabetes, managing your blood glucose levels can reduce the risk of cognitive impairment. Make sure you follow proper diabetic treatments as outlined by your doctor and monitor your blood sugar. Incorporating lifestyle changes, such as a healthy diet of lean meats and fresh produce along with exercise, can also help manage your blood glucose levels.
Manage Your Cholesterol
Cholesterol is a substance naturally produced by the body that helps the body with many functions, like producing hormones. Research shows that low levels of HDL (high-density lipoprotein, also referred to as “good” cholesterol) and higher levels of LDL (low-density lipoprotein, also referred to as “bad” cholesterol) are associated with an increased risk of cognitive decline and memory decline. Research also shows that eating a diet high in saturated fat (known to raise LDL cholesterol levels) is associated with a higher risk of cognitive decline.
You can lower your LDL cholesterol levels by limiting the amount of saturated fats you consume. You also want to try and eliminate trans fats, often found in prepacked foods like crackers and baked-good.
Home Care Aides Support Adults Who Wish to Age at Home
If you are an adult who is looking for support to age at home, consider hiring a home care aide. A home care aide helps adults age in place by assisting with meal planning, medication reminders, and even companionship. At JSP Home Care Services, we provide compassionate health aide services to aging adults. Contact us today to learn more.
Sources:
https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
https://www.cedars-sinai.org/blog/brain-games.html
https://www.medicalnewstoday.com/articles/mind-diet-may-slow-cognitive-decline-in-people-with-alzheimers#Dietary-factors
https://www.sciencedaily.com/releases/2020/12/201214090133.htm#
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5528145/#
https://www.cdc.gov/aging/pdf/cognitive_impairment/cogimp_poilicy_final.pdf
