Much has been written on how our brains change with age, especially since people are living longer. It’s important to understand how we change because the impact of cognitive decline affects every aspect of our lives. The strength of one’s cognitive abilities, including remembering, planning, organizing, making decisions and more, directly affects our ability to perform daily tasks and defines whether we can live independently. According to the National Institute on Aging, as people get older they may experience deficits in thinking skills they always relied on, including finding words and remembering names, multitasking, and being able to pay attention.
There are also positive changes in thinking capabilities that come with age, such as the wisdom and learning that results from years of accumulated knowledge and experience. But even the most learned among us can experience cognitive decline. In this blog we will discuss how and why the brain can change as we age, and offer tips for maintaining healthy brain aging throughout our lives.
⚠️ Causes of Cognitive Aging
Researchers have discovered physical changes to the brain that may explain how cognitive decline occurs. Some of this research includes the following:
- Brain Mass Shrinks
- Frontal Lobe and Hippocampus: While overall brain mass shrinks as we age, the areas called the frontal lobe and the hippocampus are where this shrinkage is most impactful. These brain masses control cognitive functions, and they may shrink more than other areas. The frontal lobe, which is the brain’s largest lobe, is responsible for behavior and emotional control of our personalities. The hippocampus is deep within the temporal lobe and deals with memory and learning capabilities.
- Cortical Density is Reduced: The surface of the brain – the cortex – also shrinks, which can interfere with the synapses and result in fewer connections. This has a significant impact on cognitive functioning.
- White Matter Shrinks: These are the nerve fibers responsible for transmitting signals between our brain cells. When these processes are slowed down, our cognitive functioning suffers.
- There are Fewer Neurotransmitters: This occurs when the chemicals that affect our neurotransmitters and protein production are affected. This reduction in communication between neurons leads to memory loss, shorter attention span and the inability to multitask.
- Blood Flow to the Brain Decreases: This can cause confusion, memory loss and personality changes including slowness in thinking. It is the result of less oxygen and nutrients getting to the brain causing cells to die. Hypertension and diabetes can exacerbate it.
- Inflammation Occurs: An injury or disease can increase inflammation in the body, including the brain. This is why some older adults who experience an injury, such as a broken bone, can also experience an increase in cognitive decline. This includes memory loss, slowness in thinking capabilities and other symptoms of dementia.
🧠 How to Achieve Healthy Brain Aging
While it’s important to understand why cognitive decline often accompanies aging, it’s even more important to find ways to manage it. First, it’s helpful to know that cognitive decline isn’t a given. Not everyone ages in the same way and you may wonder why some people stay high functioning into advanced old age, while others experience an early onset of cognitive decline. Certainly, some of these differences are the result of genetic factors. However, even if the genetic factors aren’t in your favor, there are ways to ensure that you retain your cognitive capacity and experience healthy brain aging. The following are ways that you can help yourself or a loved one maintain brain health:
- Don’t Neglect Sleep: An important element of healthy brain aging is getting sufficient sleep. Many people find sleep more difficult as they age, but sleep is very important to maintaining brain health. It’s important for seniors to get at least seven to nine hours of sleep each night. Limiting caffeine and making sure your sleeping environment is quiet and free from disturbance can help, but if you are still having problems with getting enough sleep, consult your doctor.
- Stay Physically Active: This can mean something as simple as chair exercises or daily walks. In addition, many other activities can contribute to keeping your body, including your brain, healthy. Perhaps you enjoy gardening, or golfing or playing games such as croquet or badminton. Going to a shopping center or planning a museum visit are great places to start a walking regimen. Engaging in the physical activities you enjoy will not only help you build strength that can keep your brain healthy, but they are also great strategies for managing anxiety and depression.
- Eat Healthy: Research shows that eating a balanced, nutritious and healthy diet can significantly slow the aging brain process. The best foods for brain health include greens and other vegetables, berries, nuts, fish, legumes, and olive oil. It’s also advisable to moderate your alcohol intake. If you or your loved one is having trouble maintaining a healthy diet, Honest Medical offers a variety of healthy shakes and drinks that can boost energy and provide the daily nutrients everyone needs.
- Don’t Skip Medical Checkups: Getting regular medical checkups and prescribed screenings is essential to maintaining your physical health, including your brain health. Managing your existing problems such as hypertension, diabetes and other chronic conditions are also vital to better brain health.
- Stay Engaged: Keeping in touch with friends and pursuing group activities is another good way to support better brain health. Keep up with the hobbies you have, and if you don’t have one, find a hobby you like. Many seniors find new pursuits such as art or woodworking very satisfying and there are countless activities that can spur your interest. Also, research has shown that learning a new language or new skill is vital to brain health. Most communities have centers that offer classes or a community college with courses that might interest you. Continuing to stimulate your brain by learning new things can help you retain your cognitive health and contribute to an overall sense of well-being.
💜 Honest Medical Helps Seniors Stay Healthy
Staying active through exercise, eating nutritious food, keeping in touch with friends and family, and learning new things are all vital ways to maintain a healthy brain and strengthen cognitive functioning as you age. As a family-owned business, Honest Medical devotes itself to helping seniors and others live healthy, vital lives. Visit our website to access thousands of essential health and wellness products priced affordably and delivered with speed and efficiency. If you have questions about any of the products we offer, please contact an HonestMed Care Specialist at 833-933-2323.
Honest Medical has covered many senior health topics in our Honest Ideas Blog. The following blogs include helpful tips on exercising and healthy eating ideas for seniors:
- Staying Fit with Easy At-home Workouts for Seniors
- 8 Strength Exercises to Improve Body Balance in Seniors and Recovering Patients
- Live Actively, Age Gracefully: Essential Orthopedic Aids for At-home Care
- Nutrition for Seniors: 9 Superfoods to Boost Energy and Health
- Choosing the Best Protein for Seniors: A Guide to Protein-Packed Foods
- High-Calorie Drinks – Nutritional Benefits and What They Are Used For
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