Maintaining cognitive sharpness in old age: Top practices supported by neuroscience findings
In an effort to combat the growing concern of dementia, health experts and neuroscientists are recommending a combination of cognitive stimulation, physical activity, social engagement, and healthy lifestyle choices to build cognitive reserve and maintain brain fitness.
First and foremost, mentally challenging activities should be incorporated into daily routines. Puzzles like crosswords, Sudoku, and Wordle, learning new skills such as painting, coding, playing musical instruments, or learning new languages, and doing activities that stimulate different parts of the brain like dancing or arts and crafts are all effective in building cognitive reserve [1][2][3][4].
Learning a new language is particularly beneficial as it forces the brain to form new neural pathways, enhancing mental flexibility and possibly delaying dementia onset [4]. It's also important to try new and unfamiliar activities that bring joy, as enjoyment is key for sustained engagement and brain benefit. Hobbies like gardening, chess, or musical instruments build reserve by challenging cognitive functions in novel ways [2][4].
Social engagement is also crucial for cognitive health. Maintaining social connections and interacting with others is beneficial, as it can help reduce the risk of dementia [1]. Regular physical exercise is another important factor in promoting brain health, as it indirectly improves cardiovascular health and reduces risk factors that affect cognition [1].
A healthy diet is also essential in supporting brain function and building cognitive reserve [1]. The World Health Organization recommends a diet high in fruit, vegetables, legumes, nuts, cereals, and olive oil, and low in saturated fats and meat [5]. Consistency is also crucial, as cognitive training and brain-stimulating activities should be practiced multiple times per week to see benefits [3].
Incorporating cognitive exercises into daily life routines, such as during commutes or breaks, and using cognitive training programs if desired to target specific skills can also be beneficial [1]. It's important to monitor progress by keeping journals, using cognitive assessments, and adjusting activities to keep them challenging and enjoyable to maintain motivation and effectiveness [1].
A positive attitude towards ageing can also have real consequences for neural health, reducing the risk of cognitive decline. Adopting habits such as seeking out awe-inspiring experiences, traveling to exotic places, and enjoying mind-expanding cultural experiences can boost Openness to Experience, a personality trait associated with curiosity, creativity, and a willingness to try new things [6]. People who score higher in Openness to Experience tend to have better cognitive function and a lower risk of dementia [7].
Adopting a mindset that brain health is within one's control, seeking out positive older role models, and taking the advice in this article to heart can help maintain mental agility throughout life. Volunteering or joining a debating club can be a way to seek out company and lively conversation, which is considered the ultimate brain-training activity [1].
Regular physical activities like running, cycling, swimming, walking, gardening, or choir singing are all ways to contribute to a healthy brain [8]. Activities such as reading, playing musical instruments or singing, completing challenging puzzles, learning a second language, and traveling are also considered to build cognitive reserve [9].
Lastly, the better your cardiovascular health, the fitter and healthier your brain will be. Aiming to eat one more piece of fruit per day and avoiding supermarket ready meals can help sustain a healthy diet [10].
References: [1] https://www.alzheimers.org.uk/research/latest-research-and-reports/cognitive-reserve [2] https://www.alzheimers.net/news/2019-09/10-ways-boost-your-brain-health/ [3] https://www.health.harvard.edu/mind-and-mood/3-steps-to-boost-your-brain [4] https://www.psychologytoday.com/us/blog/the-athletes-way/201901/how-boost-your-brain-power [5] https://www.who.int/news-room/q-a-detail/diet-and-cardiovascular-disease [6] https://www.psychologytoday.com/us/blog/the-athletes-way/202003/how-boost-your-brain-power-part-2 [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3102228/ [8] https://www.alzheimers.org.uk/news/2019-09/10-ways-boost-your-brain-health/ [9] https://www.psychologytoday.com/us/blog/the-athletes-way/202003/how-boost-your-brain-power-part-2 [10] https://www.nhs.uk/live-well/eat-well/10-ways-to-eat-a-healthier-diet/
- Engaging in research about cognitive stimulation activities can reveal the effectiveness of puzzles like crosswords, Sudoku, and Wordle in building cognitive reserve.
- Medicinal chemistry in the field of science might uncover the benefits of learning new skills, such as painting, coding, or playing musical instruments, on delaying the onset of dementia.
- Combining education and self-development through learning a new language can raise the chance of maintaining mental health in the future.
- The impact of mental-health practices, like gardening, chess, or musical instruments, on challenging cognitive functions and improving brain fitness is a subject of ongoing study in the field of psychology.
- Nutrition science suggests that a diet high in fruit, vegetables, legumes, nuts, cereals, and olive oil, and low in saturated fats and meat, can support brain function and build cognitive reserve.
- Fitness and exercise routines that focus on personal growth, such as running, cycling, swimming, walking, or choir singing, can contribute to a healthy brain by improving cardiovascular health.
- Aging research indicates that maintaining a positive attitude and seeking out mind-expanding cultural experiences can potentially lower the risk of cognitive decline and dementia.
