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How to Help the Aging Brain?

The brain controls many aspects of thinking, remembering, planning, and organizing, among others. These cognitive abilities affect how well we do everyday tasks. Brain change and mental agility change simultaneously during aging. Mental decline is typical, and according to the Alzheimer’s Association, growing older is the number one risk factor for Alzheimer’s. Researchers are working to understand normal brain aging and why some people stay cognitively healthier for longer than others. 

Common symptoms of an aging brain : 

· Slower ability in finding words and recall names 

· More problems with multitasking 

· Mild decreases in the ability to pay attention 

These changes are due to the following reasons: 

· Certain parts of the brain shrink, especially those critical to learning and other complex mental activities. 

· In certain brain regions, communication between neurons (nerve cells) may not be as effective. 

· Blood flow in the brain may decrease. 

· Inflammation, which occurs when the body responds to an injury or disease, may increase. 

These changes affect mental functioning, even in healthier individuals. 

What Could Protect Your Brain as You Age? 

Cognitive impairment is not inevitable, and there are ways you can help maintain optimal brain function. For example, controlling blood pressure may help protect the aging brain. Here are some of the most important ways we can keep our brains healthy as we age. 

Exercise 

Research shows that using your muscles also helps your mind. 

· Regular exercise increases the number of tiny blood vessels that bring oxygen-rich blood to the part of the brain responsible for thought. 

· It spurs the development of new nerve cells and increases the connections between brain cells (synapses).  

· As a result, the brain becomes more efficient and adaptive, translating into better performance in aging individuals. 

· Exercise also lowers blood pressure, improves cholesterol levels, maintains blood sugar levels, and reduces mental stress. All of this can help your brain.  

Get mental stimulation 

Researches show that brain activities stimulate new connections between nerve cells and may even help the brain generate new cells. Generation of new cells develops neurological “plasticity” and builds up a functional reserve against future cell loss. Here are the following mentally stimulating activities that help to build up your brain: 

· Mental gymnastics, such as word puzzles or math problems. 

· Experiment with things that require mental effort, such as drawing, painting, and other crafts. 

Avoid brain-slowing medications.  

Several types of commonly-used medications diminish brain function and may increase Alzheimer’s rates. People may take these medications for anxiety, insomnia, overactive bladder, vertigo, and allergies. Try to go for non-drug approaches or safer drugs. 

Eat a Good Diet 

A good and healthy diet can help your mind as well as your body. Health studies have linked heart-healthy diets based on vegetables, fruits, and whole grains to a reduced risk of cognitive decline. For example, people who eat a Mediterranean diet that emphasizes fruits, vegetables, fish, few proteins, nuts, and healthy oils (olive oil) are less likely to develop cognitive impairment and dementia. 

Weight control 

Obesity is a significant factor in most health issues such as diabetes, hypertension, and physical inactivity. In addition, obesity in the abdominal area may increase the risk of dementia. Control your weight with a properly balanced diet and regular exercise. It will sustain your blood pressure and sugar levels resulting in a healthy brain. 

Avoid Chronic Sleep-Deprivation 

Chronic sleep deprivation can cause irritable mood, mental stress, worse thinking, and other health issues. If you have frequent insomnia, it is essential to learn to sleep without sedatives or sleeping pills in this case. However, it requires effort in the short-term but is worthwhile for long-term brain health. 

Improve Blood Pressure 

High blood pressure increases the risk of cognitive decline in old age. Use lifestyle modification to keep your blood pressure as low as possible. For example, maintain and monitor your weight by exercising regularly, limiting alcohol intake, reducing stress, and eating right. 

Maintain Blood Sugar 

Diabetes is a significant risk factor in the case of dementia. You can prevent having diabetes by eating a healthy and nutritious diet, exercising regularly, and staying lean. If your blood sugar stays high, seek professional help to control your blood sugar levels. 

Maintaining Cholesterol Level is Necessary 

High levels of LDL (bad cholesterol) may increase the risk of dementia. Maintain cholesterol levels in the body with a good diet, exercise, and weight control.  

Seek treatment if Suffering from Depression or/and Chronic Anxiety 

Studies have found that many people feel happier as they age. Nevertheless, cognitive decline may be worsened by the commonly occurring chronic anxiety and depression. These may present simultaneously. Try to use natural methods to help with general wellness, for example, with counseling, meditation or brain training with Neurofeedback. Moreover, there are specific non-drug therapies in this regard, such as cognitive-behavioral therapy. These can be a safe and effective alternative. 

Address Cardiovascular Disease Risk Factors

Cardiovascular disease includes cerebrovascular disease. Therefore brain health problems are related to blood vessels in the brain. Reducing cardiovascular risk factors helps maintain smooth blood flow to the brain. As a result, it reduces the risk of a major stroke. Furthermore, it helps prevent vascular dementia caused by brain vessel blockages. 

The main cardiovascular risk factors that you should address as early as possible are: 

· High blood pressure 

· High cholesterol 

· Diabetes and pre-diabetes 

· Smoking 

· Obesity 

· Physical inactivity 

Exercise is a safe and effective way to help treat most of these risk factors. 

Avoiding Alcohol and Tobacco 

Excessive alcohol consumption is a significant risk factor for dementia. Limit your drinking and avoid tobacco in all its forms to help your aging brain stay healthy.

Staying Socially Active 

Pursue positive social activities as loneliness and boredom are harmful to brain health and emotional health. On the other hand, social action can help counter depression and maintain cognitive abilities. Indulge in purposeful activities and other activities that nourish the soul. Studies find that older adults feel better when they are socially engaged and feel a sense of purpose. These and the previously mentioned tips may help prevent or delay the cognitive decline of the aging brain. 

References:

Bodles, A. M., & Barger, S. W. (2004). Cytokines and the aging brain–what we don’t know might help us. Trends in neurosciences, 27(10), 621-626. 

https://betterhealthwhileaging.net/brain-health-checklist-8-proven-things-healthy-aging/

https://neuroptimal.com/category/brain-aging/

https://www.healthandwellnessalerts.berkeley.edu/topics/eight-ways-to-protect-an-aging-brain/

https://www.nia.nih.gov/health/how-aging-brain-affects-thinking