How to Support Cognitive Health as You Age

How to Support Cognitive Health As You Age

While the brain is not actually a muscle, the theory of atrophy and laws of physics still apply — even if only metaphorically. A body at rest stays at rest. A body in motion stays in motion. Like any other part of the body, the brain needs to stay active in order to function properly.

Of course, the brain won’t be running any marathons or lifting weights in order to stay fit (though exercise is good for our brains). But that doesn’t mean we can’t do anything to support cognitive health, especially as we age. Here are some ways to improve cognitive function in your everyday life, as well as supplements to . 

How to Improve Cognitive Function

“The first sign of slowing brain function is that communication slows down,” says Angela Yon-Fleites, ARPN of . You might find that you ask a question, and the person you’re speaking to has to think about the answer for quite some time before answering. You might realize that the person is unable to keep up with a conversation happening at the table with them.

If you’re seeing this in your family members or your patients, it’s not too late to make meaningful changes that can help preserve cognitive health and function. Yon-Fleites believes that “cognitive health should be addressed yearly upon annual visits and as concerns arise.” As always, problems that are caught early on are easier to address than those left ignored. “For the most part in my practice, patients are swift to report changes in memory and or behavior,” she says.

Get Enough Sleep

Most adults require between per night. Many people believe they can survive on less (and certainly attempt to), but even if they can get by on only six hours a night, they may not realize the way their cognitive abilities are compromised. 

A of studies that examined the effects of sleep deprivation on brain health found that “[sleep deprivation] triggers a complex set of bidirectional changes in brain activity and connectivity — depending on the specific functional operation and anatomical regions in question.” 

Furthermore, the researchers made sure to point out that sleep deprivation made the brain unstable: “Equally important, however, are moment-to-moment fluctuations in brain activity that occur during performance across the timescale of minutes, reflecting a neural phenotype of regional and network instability. This is especially apparent in the domains of attention and working memory.”

There’s a reason babies are supposed to sleep so much — their brains are busy forming neural pathways and retaining new memories. While adults don’t need the same amount of sleep, it doesn’t negate the processes occurring while we’re out. We all need adequate sleep in order for our brains to function properly.

Adopt a Nutrient-Rich Diet

Food is fuel for every part of the body. The nutrients in the foods we eat provide our bodies with the energy it needs, not only to sustain itself, but to thrive. Unhealthy foods (such as fried foods, sweets, or pre-packaged prepared foods) aren’t as nutrient-dense as whole foods that are closer to their original grown form, or have been altered minimally. 

The more nutrient-dense foods we eat, the better off our overall health will be, including our brain health. Here are some foods that are helpful in supporting cognitive health:

• Vegetables (often leafy greens like spinach, kale, or any type of green)
• Blueberries 
• Fish
• Whole grains
• Nuts
• Eggs
• Protein (tyrosine triggers the production of norepinephrine and dopamine, which are linked to mental alertness)
• Dark chocolate 
• Green tea

“Certain diets do have solid research indicating they improve cognitive health,” says , MD, a Psychiatry Resident at Dalhousie University. Celan recommends the , the , or the in order to support cognitive health. 

Exercise

The U.S. Department of Health and Human Services (HHS) (regardless of age bracket) get between 150 (2 hours and 30 minutes) and 300 minutes (5 hours) of exercise each week — and for good reason. Moving your body around quite literally forces your brain to keep those neural pathways functioning.

A found that “[physical exercise, PE] determines positive biological and psychological effects that affect the brain and cognitive functioning and promote a condition of wellbeing. PE plays an important role in counteract[ing] normal and pathological aging. Recent evidence has shown that PE triggers potent neuroplastic phenomena, partly mediated by epigenetic mechanisms.” 

HHS is quick to point out that “exercise” can mean different things for everyone. Perhaps more active adults are able to run or bike, while others need to slow the pace to a walk, ride a stationary bike, or swim. Regardless of the method, the important part is that you get your heart rate elevated and you keep your body moving. 

Adopt a Growth Mindset

Regardless of age, one of the best ways to support brain health is to put ourselves in a position to learn, grow and expand our minds. Choosing to learn something new can be an excellent step in improving cognitive health.

Fortunately (and particularly in the digital age), there is no shortage of ways to learn about any given topic. Pick up a book about a topic previously unstudied that sounds interesting, take a course online, or go to cooking classes at a local college. You could learn a new skill or hobby, such as knitting or drawing. 

“Engage in activities that require thought — something you are not able to do without effort,” says Dr. Krystal L. Culler, DBH, M.A., Founder of and a Senior Atlantic Fellow for Equity in Brain Health with the Global Brain Health Institute. “Pick up a new puzzle book the next time you’re at the store. If your preference is for word-based puzzled purchase a number puzzle or vice versa.” 

“Ongoing engagement in a variety of activities sparks new neuronal growth in the brain known as neuroplasticity. It’s a myth of aging that the brain is not able to grow new neurons,” adds Culler. “Participating in former activities (relearning) activates formerly established brain pathways. There are benefits to both types of exercises for the brain but research backs engagement in lifelong learning programs to foster the growth of new neurons, intellectual stimulation, social connections, improved self-esteem, spiritual renewal among other added benefits. It’s never too early — nor too late — to try something new for your brain health”

“Exercising your brain involves taking up new activities that can challenge you as well, which could be volunteering or could be new skills such as learning a musical instrument or learning a new style of dance,” says Celan. “Keeping up old hobbies — such as reading or playing games — is also beneficial to maintain cognitive function.” 

As you challenge yourself and set your expectations higher, the power of positivity can have cumulative effects. The Pygmalion Effect (sometimes referred to as the Rosenthal Effect) says that high expectations lead to strong performance (and therefore, more positive outcomes). Conversely, low expectations lead to worse performance. While this theory is often applied to student-teacher relationships, as well as manager-employee relationships, that is not its only suitable application. 

Boiling this theory down, by thinking positively, you’re essentially setting your expectations higher, and believing that positive results will follow. For example, if you believe you can finish a crossword puzzle, you’re more likely to keep working at it — even if it’s hard — until you finish it. But if you believe you’ll never finish it because it’s too hard, or you’re not smart enough, you’re more likely to set the puzzle down. In many ways, the Pygmalion Effect is viewed as a self-fulfilling prophecy.

Cognitive Activities for Adults

Meditation

“Meditation is an excellent brain workout and studies have found numerous benefits for the brain,” says Culler. “Short prompts to practice mindfulness such as breathing techniques, gratitude exercises, minute mindfulness techniques, among other types of meditation can be introduced to your daily routine to support your well-being.”

If you’re new to meditation, Culler recommends starting with short intervals — perhaps only a few minutes per day, and working your way up to 20 minutes or more. Beginners often benefit from having a guide who can walk them through the process. In the past, , which are both excellent options. 

Engage in Social Activities

When children are young, parents are instructed to use language around them constantly. Some parenting advice websites encourage parents to read anything — literally anything, even a cookbook — to infants so they benefit from hearing words spoken as they’re learning to form coherent sounds themselves. Pediatricians recommend daily reading to children from birth until the child can read on their own. And then, they encourage kids to read books alone, or aloud to their parents. 

As children begin to speak, parents are encouraged to engage them in conversation at every opportunity, rather than sitting them in front of a screen to watch TV or movies. The reason behind this is that TV is not interactive. They do not learn social skills or conversational language if they’re not interacting with another person. This theory applies throughout our entire lives, but oftentimes, we’re working or interacting with fellow parents, or colleagues, so we’re having frequent, and regular conversations with people. 

However, as we get older, and retire from work, the children have moved out of the house and perhaps our spouse passes away, or we become less physically able to leave the home, we’re less likely to engage in frequent conversations and regular social interactions, and those neural pathways can get a bit rusty. 

“To further keep the mind healthy, make and maintain connections with other people, as having a community is important for everyone and especially to improve outcomes in aging populations,” says Celan. Finding social hobbies that allow opportunities to interact with other people is imperative for cognitive support and function, but also imperative for mental health. 

Supplements for Cognitive Support

There are many supplements that are believed to support brain health and functionality. As always, not every supplement is suitable for every person or situation, and people react differently to various vitamins, herbs, and minerals. But some popular and effective supplements include:

• Ginkgo Biloba
• Ginseng
• Omega-3 Fish Oil
• MethylFolate
• B Vitamins
• Choline
• Longvida Curcumin
• Bacopa
• PhosphatidylSerine
• AcetylCarnitine 

Yon-Fleites often prescribes supplements to patients who are concerned about brain health and cognitive function. Oftentimes, she starts with vitamin D and Omega-3 fatty acids. “Studies have shown that Vitamin D has neuro protective qualities and fatty acids like Omega 3 are essential nutrients that regulate your brain’s structure and ability to perform,” she says. “EPA and DHA in particular are known to play a specific role in the structure and function of the brain, especially during the aging process.”

Preserving and Maintaining Brain Health & Cognitive Function

Preserving cognitive health is no different from taking care of any other part of the body — it must be exercised, used and challenged in order to perform optimally. As Culler and Celan said, it’s important to keep doing activities that you’re accustomed to — puzzles, card games, chess, reading, crafting, or whatever else you enjoy doing for relaxation. But it’s also vitally important to challenge yourself in new ways with new information and new experiences. 

And while much of this piece has been focused on brain health and aging, it’s important to note that cognitive health should be focused on early and often in life. “Being proactive at an early age, exercising, keeping a healthy lifestyle and maintaining good nutrition are keys to preserving cognitive health,” says Yon-Fleites.

Forming these critical aspects of a healthy lifestyle into consistent habits at an early age will help solidify them into old age, which will make them feel less cumbersome and far more normal. If you do crossword puzzles every day in your 30s, you’ll be less intimidated by them in your 80s. 

The rising incidence of Alzheimer’s Disease and other forms of dementia, Parkinson’s Disease and other brain disorders has led many adults to stop taking brain health for granted and decide to take action. Remember that you don’t need to spend hours per day specifically focusing on brain health — you simply need to live an active healthy lifestyle that includes a healthy nutrient rich diet, adequate exercise and sleep, and a desire to keep learning. 

Are you interested in learning more about supporting cognitive brain function? Check out these articles with additional pro tips: