Top 5 tips to prevent Cognitive Decline

Here is something revealing. I seriously fear cognitive decline. I constantly watch myself for memory lapses. Misplacing my keys and word retrieval difficulties drive me crazy. My apple watch has great functions, but undoubtedly my favourite feature is the beeping to search for my mislaid phone. Although at an older life stage, these occurrences become concerning, they are for the most part quite normal and common in younger people too. My preoccupation with brain health has its origins in observing and living through the ravages of Alzheimers dementia in a parent. I can’t help that nudging thought “Is this age- related or just too much on my mind?” The good news is that genetic causality plays a very small roll in dementia. The great news is that optimal lifestyle interventions are powerful tools in maintaining robust memory and cognition.

Photo by Ali Kazal on Unsplash

These five tips below seem so simple, but they require commitment, consistency and a huge effort to mitigate risk and prevent damage.

1. Do something difficult

Engaging with a new and complex activity is a powerful tool to grow new brain cells and strengthen the inter-neural connections in an adult brain, explains Dr Peter Attia, physician, longevity researcher and author of major bestseller Outlive. The neuroplastic mechanisms may kick in, while learning a new language, an instrument, new tech, new dance steps or a physically challenging activity. Crosswords and sudoku are fabulous – but we need even more!

2. Grow stronger muscles

Exercise is undoubtedly the magic bullet for longevity and disease prevention. Flexibility, balance and cardio are essential to mitigate decline, but in recent years the research on strength training reveals it’s power for cognition and memory. The data demonstrates that weight training increases the production of BDNF (Brain Derived Neurotrophic Factor) which promotes new cell growth and enhanced connections. A systemic review and meta analysis published in the Archives of Gerontology reviewed 11 randomised control trials and demonstrated significant increased levels of BDNF and improved cognition.

3. Check and improve your hearing

It is not routine to screen adults for hearing loss even though 50% of over 70’s have impairment and more than a quarter over 50’s. Research has revealed that even mild or moderate hearing loss in older adults is associated with accelerated cognitive decline. A 2020 Lancet Commission (one of world best medical journals) identified hearing loss as the leading modifiable midlife risk factor for later development of dementia. “Hearing is fundamental to healthy aging”, explains Dr Nichols Reed from the John’s Hopkins cognitive- decline study. Get yours’ tested and monitor through the years

Photo by Alireza Attari on Unsplash

4. Decrease Inflammaging in your body

Inflammation in an acute situation, is a vital protective body process. Unfortunately, it is also at the centre of much of our body damage. As we get older, a cocktail of chemicals is frequently released from damaged cells. A vicious cycle ensues with breakdown and more cellular damage. This low-grade chronic inflammation (LGCI), also often called Inflammaging is so harmful to our brain cells contributing to cognitive decline. Targeting LGCI is one of the key strategies required. ( Inflammaging is the content of my next substack post.)

5. Nutritional enhancement

There is no quick fix nor shortcut in the form of a pill or powder. But there is a strong scientific case for supplementing with Omega 3 fatty acids in the form of DHA and EPA. They strengthen the membranes of brain cells and smooth the transfer of information. These compounds are found in the ‘SMASH’ fatty fish (salmon, mackerel, anchovies, sardines and herring). I do recommend taking a good fish oil or algae oil supplement especially if you aren’t eating an abundance of fish. Do not purchase a mixed Omega supplement that contains the Omega 6 and 9 fatty acids. Too much of those fatty acids may be harmful.

Now I am off to the gym, but ……only after I find my mislaid runners!