5 Ways to Maintain Healthy Cognitive Ability as You Age
You want to stay sharp as you get older, we get it. Everyone hopes to age gracefully and enjoy their golden years full of new experiences and good memories. But as you know, this doesn’t always happen. Some people, as they grow in years, lose mental clarity and ability. Often this happens so gradually that it’s like watching hair grow—a loss of cognitive ability isn’t even noticed until it’s too late to do much about it.
But don’t worry, there is plenty of good news.
There are scientific, practical ways to help you maintain optimal brain health as you get older. As a health and industry leader in cognitive and physical performance, The Brain & Performance Centre provides valuable, research-backed information to help you control your cognitive ability long into your twilight years.
5 Categories of Cognitive Skills You Want to Maintain
When we talk about cognitive ability, what we’re referring to is a set of seven skills that work together to help you in your daily life:
- Short-term memory
- Long-term memory
- Attention—sustained, selective, and divided
- Processing speed, including visual and auditory
- Logic and reasoning
Our brains can do brilliant and beautiful things! We simply need to nurture their natural abilities, so we can slow (or prevent) mental decline.
How to Improve Cognition – Follow Your Doctor’s Orders
Knowing how to improve cognitive skills is the first step toward achieving your goal of staying sharp and full of life for many years to come.
First, are you at risk of cognitive decline as you age?
- Do you have depression?
- Are you lacking sufficient mental activity?
- Are you avoiding physical exercise?
- Would your doctor consider you obese?
- Do you have high blood pressure?
- Have you been diagnosed with Type 2 diabetes?
- Are you a smoker?
To significantly lower your risk of cognitive decline, follow your doctor’s orders and incorporate these five must-have lifestyle adjustments to enhance your cognitive ability.
1. Sink Your Teeth into a Delicious Mediterranean Diet
Good nutrition goes a long way in maintaining a healthy brain and body. Studies show an association between high adherence to a Mediterranean diet and reduced risk of Alzheimer’s disease.
A Mediterranean diet entails:
Eating plenty of:
- Fruits and vegetables
- Fish and seafood
- Nuts and legumes
- Whole grains
- Unsaturated oils (extra-virgin olive oil and avocado oil)
Eating in moderation:
- Poultry
- Eggs
- Cheese
- Yogurt
Eating rarely:
- Red meat
- Refined grains
- Added sugar
- Highly processed foods
Read MIND Your Diet for Better Brain Health for some very interesting and informative guidance from a dietician, Kathryn Parker, RD, LD/N.
2. Increase Brain Metabolism through the Heart, Muscles, and Mind
Research links moderate exercise to increased brain metabolism and improved overall cognition. Exercise need not be too strenuous, but getting the heart rate up, building muscle, and pumping oxygen through your lungs and blood is very beneficial to your mental health. Physical activity can also improve heart conditions (one of the sources of cognitive decline).
Great examples of moderate physical activity include:
- Jogging or brisk walking, especially up an incline or in the sand
- Stretching morning and night
- Gardening and other household tasks
- Cycling either on a stationary bike or along a path
- Tai chi and yoga
- Playing outside with your children or grandchildren
If you’re an athlete who wants to up your game, The Brain & Performance Centre will help you achieve your physical goals. Watch the stories of success.
3. Don’t Let Stress Induce Deleterious Effects
If not managed, chronic stress often impairs memory retrieval and information acquisition, even inducing deleterious effects on brain structure and cognition. To help you bounce back from a stressful situation, consider:
- Engaging in physical activity
- Writing your thoughts in a journal
- Getting more sleep—it’s in the downtime that the brain flushes toxins out and cleans itself, allowing the repair you need from spikes of stress
- Doing relaxation techniques such as meditation or breathing exercises
4. Actively Build Neural Pathways
Identify hobbies or activities that keep your mind engaged. For example, one study discovered older adults who took up new body-connected activities that worked the brain in new ways experienced more memory improvement than those who did not.
Here are a few ideas when wondering how to improve your cognitive skills:
- Learn a new language and travel to where you can use it.
- Begin quilting or other detail-oriented crafts.
- Study photography, take pictures, edit them, and share.
- Try reflective therapy, like journaling, to revisit past negative memories and rewrite them more positively (“what I’ve learned” or “how it made me grow”).
- Invest (especially mentally and physically) into your child’s or grandchild’s hobby. Do they play lacrosse? Learn the rules of play and volunteer for the team. Do they have a knack for mathematics? Be their study buddy.
5. Stay in Touch with Your Trusted Physician
It’s essential to discuss cognitive decline with a trusted physician. The more you understand how your health can affect your brain function, the more you can do to safeguard your cognitive vitality. Discuss your options and advocate for yourself to get next-level care that will keep you healthier for the long term.
Fight Cognitive Decline with The Brain & Performance Centre
Maintaining your overall health is beneficial for the longevity of your life. Fight cognitive decline with The Brain & Performance Centre. Every person’s body and health are unique, and your medical treatment programme should reflect that.
The Brain & Performance Centre is the leader in brain performance—our programme will keep your brain at its best. Our diverse team of medical professionals will provide the customized attention you need to maintain optimal cognitive health and reverse cognitive decline.
Contact us to learn how we can help.
Can Hyperbaric Oxygen Treatment Improve Memory Function?
Recent research led by Dr. Gil Suzin, head of neurocognitive operations at The Brain & Performance Centre, found evidence that oxygen is a rate limiting factor for memory enhancement even in healthy young subjects without memory or neurological impairments. The results of this study indicate that memory function is a continuum that does not reach its maximal ceiling effect at the normal sea level environment even in healthy young individuals.
The research group recruited 56 participants between the ages of 20 and 39. They then randomly assigned each person either to increased oxygen supply using hyperbaric oxygen (two atmospheres of 100% oxygen) or to a control group treated with normal air at normal pressure (1 ATA).
The participants then did a battery of tests that evaluated performance of major cognitive domains, including information processing speed, episodic memory, working memory, cognitive flexibility and attention.
From all the evaluated domains, study participants who received hyperbaric oxygen experienced an improvement in their episodic memory. This group demonstrated a better learning curve, which they demonstrated through the total number of words they recalled from a list of words read repetitively. They also showed higher memory resilience by preserving more words after an interference (an intermediate list of words).
In the study, published in the journal Biomedicals, researchers suggest that:
“the understanding that oxygen is a rate limiting factor for episodic memory even in healthy young adults and the insight that memory can be further enhanced while being in a hyper-oxygenized environment can be important for future development of interventional tools that can be used in daily clinical practice.”
For instance, there is cumulative evidence that patients coming to HBOT recover long-term repressed traumatic memories, and in some of the hyperbaric centres, recovery of repressed memory was added as a potential side effect to the informed consent. Surfacing of inaccessible memories can be crucial for treating diseases like PTSD and other amnestic conditions where knowing the history is essential.
Understanding the biology responsible for our ability to recall specific experiences and also understanding that this ability can be enhanced by HBOT, gives us a powerful tool that can be used for those who needs it.
For more information about how Hyperbaric Oxygen Therapy can improve memory function,
or to schedule a consultation, contact The Brain & Performance Centre, JLT, Dubai U.A.E.