Preservation of cognition is a key part of preserving quality of life as we age. The brain is not unlike one of those sprawling data centers hidden away in the rolling hills of open countryside. Those data centers quietly hum away, keeping society’s online activities operating, mostly without hitches. It’s only when the bugs show up that we pay attention to the center of operations, asking what’s going on.
But unlike the data center, today people are focusing more on brain health before things go awry, realizing that there are things that can be done to prevent the kind of hiccups that can signal worrisome conditions like dementia and Alzheimer’s. Unwilling to sit passively and accept the degeneration of cognition, money has been pouring in to support brain health research and science has offered a range of strategies to protect the aging brain. While functional neurologists study brains at a medical level, most of the real work of preservation happens in the small choices you make each day, putting much of the control into your hands.
1. Move the Body
The adage, “move it or lose it” is surprisingly apropos, especially when it comes to brain health. Logically, it makes sense that exercise improves physical function. What’s less known is that exercise — general physical movement — is essential for brain health over the years.
Myriad lab studies have been conducted, with results indicating that exercise is an essential ingredient for preventing dementia — not the single magic ingredient, but one of many critical strategies for keeping the brain sharp. As one study states, “the benefits of exercise extend across multiple domains of brain and body health. These include enhanced cerebrovascular function, reduced neuroinflammation, improved insulin sensitivity, and upregulation of neurotrophic factors.”
The great thing is that you don’t need to start training like a professional athlete. Consistency is the important part, and the movement doesn’t need to be extreme. Walking at a brisk pace, swimming, gardening, and even cleaning the house all count. (Anyone who’s ever pushed a vacuum cleaner or a lawn mower for extended time can attest to the fact that it’s physically demanding!)
2. Stay Engaged
Speaking of being alone, social connection is being proven to be a factor in longevity and brain health. Making anonymous comments on social media doesn’t cut it. Having real, in person, engagement with others stimulates brain regions involved in memory and reasoning.
Again, you don’t have to become a social butterfly to incorporate this into daily life, which is good for the introverts among us. Short little interactions work just as well. For instance, don’t rush off after church, but rather linger outside and exchange a few niceties with your fellow community members or actually attend one of those pancake brunches they keep having. Chat a little with your neighbor when you bump into them at the mailbox before tucking back away into the house. Share a recipe with your grocery checkout girl, share thoughts about a good book with your librarian or call an old friend to catch up. And feed your brain in the process!
3. Get Good Sleep
Your brain gets busy when you go to sleep. There’s a lot of work to do, and when you’re awake, the brain has to focus on keeping your body working. It’s only when you’re slumbering that the brain has the time to focus on self-care, if you will.
During deep sleep, toxins that accumulate during the day are flushed out, and memories are organized and stored. But if you don’t sleep soundly enough to get to all the deep stages of sleep, the brain can’t get it all done. It really has a terrible effect in the long term and short term, in terms of brain health.
If sleep is a problem for you, consider talking to your doctor about it. Alternatively, spend time working on some sleep strategies like waking and going to bed at the same time each day, keeping the bed for sleep and intimacy activities only (no watching TV in bed), and stopping eating and screen time at least an hour before bedtime. Those funny cat videos can wait until morning.
4. Learn Stress Management
Chronic stress triggers inflammation and floods the body with hormones that can impair memory and decision-making. But the brain needs calm to repair itself and function efficiently. You can’t avoid stressful situations, but you can learn to manage them differently. Ideas include:
- Learn the art of stoicism, where you remove yourself emotionally from stressful situations.
- Practice Zen, or mindfulness, where you focus on the task at hand (like putting blinders on).
- Practice deep breathing techniques, where you consciously relax your body into a state of calm.
- Spend time doing calming activities: an adult coloring book, a walk in nature, music, a warm soak in the tub.
As you age, your mind can remain as active and vibrant as your body allows it to be. Start where you are, make one simple change at a time, and remember that it’s never too late to invest in your brain’s well-being.
