Steps we can take to slow cognitive decline

MDVIP is a national network of primary care physicians. In their "Living Well" blog¹, they discuss the importance of combating cognitive decline from an early age. “While dementia and Alzheimer’s are not natural parts of aging, some slowing down is. Like our physical health, aging affects our cognitive health…Normal age-related declines are fairly subtle and generally affect the speed of our thinking and our ability to focus or pay attention. And, of course, they affect our memory and recall.” 

As we age, what can we do to slow cognitive decline? 

• Take care of your whole body: “Get recommended health screenings. Manage chronic conditions like diabetes and heart disease. Work with your doctor (or pharmacist) to make sure you’re on the right medications and dosages and that you’re taking them at the right times. Treat hearing and vision loss. Get enough sleep, reduce your risk of falls and stop smoking if you currently do it.

• Manage hypertension: “High blood pressure in your 40s, 50s, and 60s can lead to cognitive decline later in life. Get your blood pressure screened at least once a year with your doctor. Treatment can lower cognitive risks – especially dementia – substantially.”

• Eat a healthy diet: “Eating a balanced diet rich in fruits, vegetables, whole grains and lean meats like fish and poultry can keep your brain healthy. Take it easy on solid fats, sugar and salt, while controlling portion sizes.”

• Keep exercising: “You should get at least 150 minutes of exercise every week…Exercise has been shown to reduce dementia risks and boost cognitive function, increasing the size of the hippocampus and improving memory.”

• Stay mentally engaged: “Try a new hobby or language – studies show that older adults who keep learning performed better cognitively than those who stopped.”

• Stay socially active: “Having regular contact with family, friends, and others in your community ward off loneliness and depression, both of which are linked to cognitive decline. Studies show that even digital connections – internet calls and some types of social media can help you stay connected and reduce risk.”

• Take care of your mental health: “Poor mental health can steal years from your life. People who suffer from mental health conditions live on average 10 years less – and also suffer worse cognitive outcomes. Don’t ignore depression, anxiety or stress.”

• Understand how medicines can affect the brain: “Often, cognitive issues in older adults can be related to medications. Allergy meds, sleep aids, muscle relaxers, antipsychotics, urinary incontinence meds and even drugs that relieve stomach cramps can affect cognitive health. Talk to your doctor (or pharmacist) about the medications you take.”

¹ “How Our Cognitive Abilities Decline as We Age – and 8 Things We Can Do about It.” MDVIP, Aug. 2024, www.mdvip.com/about-mdvip/blog/how-our-cognitive-abilities-decline-we-age-and-8-things-we-can-do-about-it.