Simple, science-backed habits to prevent cognitive decline
|Published
As people age, one of the biggest concerns is brain decline. It's a natural process but there are lifestyle choices and habits that can help slow down this phenomenon.
Much like reducing wrinkles with skincare routines, preserving cognitive function involves a combination of practices that promote overall brain health.
What is brain decline?
Brain decline refers to the gradual deterioration of cognitive functions such as memory, reasoning, and processing speed.
This can be a normal part of ageing but can also indicate more serious conditions like dementia or Alzheimer’s disease. Symptoms often include forgetfulness, trouble with multitasking and difficulty with problem-solving.
The science behind brain decline
Neurologists have identified several factors that contribute to brain decline. These include decreased blood flow to the brain, build-up of harmful proteins such as beta-amyloid, and reduction in neuroplasticity - the brain’s ability to adapt and reorganize itself.
Lifestyle choices significantly impact these factors, providing opportunities to slow down the ageing process.
Everything you do, whether it's catching up with your friends to ordering your favourite meal off the menu or simply getting through a workday, is thanks to your brain. Your brain is the control centre for your entire body, helping you get things done.
Learn something new, even if it's hard
Trying out a new hobby, especially one that’s difficult, forces your brain to work in new ways.
This helps keep your mind sharp and can even protect against cognitive decline and Alzheimer's disease, a condition that causes memory loss and makes it hard to do daily tasks.
Keeping your brain busy strengthens neural pathways but the opposite happens if you don't challenge your mind.
Learn to play a musical instrument
Playing an instrument is a great way to engage your brain. Reading sheet music is like learning a new language and requires your brain to work hard to understand it. This kind of mental exercise is excellent for keeping your brain in top shape.
Memory is just a tiny part of brain functioning, and there’s a lot you can do to protect your brain health," explained Johns Hopkins neurologist, Barry Gordon, M.D, Ph.D.
Stay socially engaged
According to Gordon, learning new things is great for your brain, but doing it with others is even better.
"It's probably better for brain health to have a conversation over lunch with a friend than to memorise numbers in reverse. Engaging with people while pursuing your interests brings multiple benefits to your brain health.
Regular exercise is a key to brain health
Regular physical exercise is a fantastic way to keep your brain healthy and lower the risk of cognitive decline. Experts recommend getting 150 minutes of moderate cardiovascular exercise each week.
Studies show that cognitive decline is nearly twice as common in inactive adults compared to those who exercise regularly.
This highlights the powerful impact of maintaining healthy habits.
For example, practising yoga can significantly enhance your brainpower by improving cognitive functions and mental clarity. Poses like the Tree Pose (Vrikshasana), Eagle Pose (Garudasana), and Lotus Pose (Padmasana) are particularly effective for enhancing concentration, memory, and focus.
Deep breathing techniques and meditation, integral parts of yoga, increase oxygen flow to the brain, promote relaxation and reduce stress. This in turn sharpens mental sharpness.
Boost your brain with a better diet
Good nutrition benefits both your mind and body, according to Harvard Health. A Mediterranean-style diet, rich in fruits, vegetables, fish, nuts, and plant-based proteins, helps keep your brain sharp.
Using unsaturated oils like olive oil can also lower the risk of cognitive impairment and dementia. Eating well isn't just about staying fit; it's about protecting your mind too.
Reading keeps your brain healthy
Reading is one of the easiest ways to keep your brain healthy. It boosts brain function by stimulating the mind, increasing knowledge, and improving vocabulary. According to a study in the journal Neurology, regular reading can slow cognitive decline with age.
Exploring different genres and challenging texts helps your brain think critically and understand complex ideas. Whether you're into fiction, non-fiction, newspapers, or journals, reading keeps your mind engaged and active.
A University of Liverpool study found that regular readers have better mental agility. Reading requires focus and imagination, helping to build neural connections and enhance brain plasticity.
So, grab a book and give your brain a workout!