One of the greatest fears that people have is losing their mental capacity (cognitive reserve) as they age. No doubt cognitive decline is a serious issue, and the thought of progression to dementia is absolutely terrifying. Difficulty with memory, learning, and thought processing is bad enough but most of the fear goes to progression to debilitating brain-wasting disease that leads to loss of independence. The good news is that you don’t just have to sit back and let cognitive decline happen.
Food for thought
Diet is frequently overlooked when it comes to promoting brain health, but the fact remains that what you do or do not put into your body affects you as a whole. While you can’t change your genetics, one of the most powerful things you can do to prevent or slow down cognitive decline is to follow the MIND Diet. This brain-friendly diet places emphasis on foods that are good for the brain like green leafy vegetables, berries, whole grains, nuts, fish, and poultry while avoiding certain foods like fast/fried and ultra-processed options.
The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) has a lot of science backing it up, and it continually ranks well among the best overall diets for these reasons. This plant-forward diet was specifically designed to help improve brain function and contribute to cognitive resilience. It has been shown to help decrease the risk of Alzheimer’s disease by 35 to 53%. In addition to reducing the risk of cognitive decline, it may help to fight inflammation as well as prevent heart disease and certain forms of cancer.
Use it or lose it
Most people are aware of exercising your body, but they are less aware of exercising your mind. This is also called brain training, and it refers to mentally stimulating tasks or drills that are designed to strengthen aspects of cognitive function. These can include board games, crossword puzzles, or learning a new skill or language. The point is to challenge your brain to the point of having to make an effort to pay attention, remember things, and execute tasks.
While on the topic of exercise, make sure to include some resistance training in your fitness routine. Studies have shown that weight lifting/resistance training helps to boost brain health, lessen symptoms of depression, and slow cognitive decline. Weight lifting is beneficial for almost every health issue, from being linked to neuroplasticity to boosting the immune system, helping to manage fluctuations in blood sugar, and promoting cardiovascular health. Your entire body will thank you for taking the time to include some resistance training in your workout routine.
Take away
No, cognitive decline is not an inevitable part of aging, there are lifestyle choices that you can make to help promote healthy brain aging and protect your cognitive reserve, such as following a healthy diet, staying physically active, practicing stress management, getting enough sleep, social engagement, and working on your brain fitness.
This article was written by Tamsyn Webber at WHN
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
Best Overall Diets 2024 Report – WorldHealth.net
MIND Diet Shows Short-Term Impact On Cognition – WorldHealth.net
MIND Diets To Protect The Mind – WorldHealth.net
https://alzres.biomedcentral.com/articles/10.1186/s13195-022-00957-1
Weight Lifting For Cognitive Health – WorldHealth.net
Cognitive Fitness: Exercising Your Brain – WorldHealth.net
Social Engagement and Companionship In Senior Living: Combating Isolation – WorldHealth.net
Brain Training: Is It Really Use It Or Lose It? – WorldHealth.net
