Keep Sharp

1. The brain is highly plastic and can be improved at any age

You can affect your brain's thinking and memory far more than you realize or appreciate, and the vast majority of people haven't even begun to try.

Neuroplasticity defies aging. The human brain remains plastic throughout life, capable of rewiring itself in response to experiences and generating new brain cells under the right circumstances. This challenges the old belief that cognitive decline is inevitable with age. Research shows that healthy older adults can generate just as many new brain cells as younger people, particularly in the hippocampus - the brain's memory center.

Cognitive reserve builds resilience. Through education, work, and stimulating activities, we can build cognitive reserve - a backup system that helps the brain improvise and find alternative routes when faced with challenges. This reserve acts as a buffer against cognitive decline and can even help counteract the effects of other risk factors. People with greater cognitive reserve are more likely to stave off degenerative brain changes associated with dementia or other brain diseases.

Key factors in building cognitive reserve:

• Higher education levels
• Occupational achievements
• Engagement in leisure activities
• Learning new skills
• Socializing and maintaining strong relationships

2. Exercise is the most powerful tool for enhancing brain health

Every day of your life, you can make your brain better, faster, fitter, and, yes, sharper.

Physical activity boosts brainpower. Exercise is the single most important thing one can do to enhance brain function and resiliency to disease. It improves digestion, metabolism, body tone, strength, and bone density while also turning on "smart genes," supporting emotional stability, and staving off depression and dementia. Even a single hour of exercise can make you smarter by some measures through its effects on the brain.

Movement prevents brain atrophy. Regular physical activity promotes good sleep, helps achieve and maintain ideal weight, and reduces the risk of cognitive decline. Studies show that people with high blood sugar - whether diabetic or not - have a faster rate of cognitive decline than those with normal blood sugar. Exercise helps manage blood sugar levels, thereby protecting brain health. Additionally, exercise increases the production of brain-derived neurotrophic factor (BDNF), a protein that helps protect and strengthen neural connections while spurring new brain cell growth.

Benefits of exercise on brain health:

• Improves memory and thinking skills
• Reduces risk of cognitive decline by up to 50%
• Increases brain volume in areas critical for memory
• Enhances mood and reduces stress
• Improves sleep quality
• Boosts production of new brain cells

3. Cognitive stimulation and lifelong learning build cognitive reserve

You can change your brain for the better or worse through behaviors and even ways of thinking.

Mental exercise matters. Engaging in cognitively stimulating activities throughout life helps build and sustain cognitive reserve. This includes participating in formal education, learning new skills, and challenging the mind with complex tasks. Such activities force the brain to continually acquire knowledge and work with that information in ways that ultimately build new networks and strengthen existing ones.

Variety is key. While crossword puzzles and brain-training games can improve specific cognitive skills, their benefits don't necessarily extend to other brain functions. Instead, learning new skills that involve multiple cognitive domains - such as digital photography, painting, or learning a new language - has been shown to have more significant and lasting effects on overall brain health. The complexity of the new skill is critical; it needs to get you out of your comfort zone and demand more long-term memory.

Effective cognitive stimulation activities:

• Learning a new language
• Taking up a musical instrument
• Engaging in creative arts
• Volunteering or mentoring
• Participating in discussion groups
• Trying new hobbies or sports
• Traveling to unfamiliar places

4. Quality sleep and stress reduction are crucial for brain function

Sleep is medicine. We need it to function during the day and refresh during the night.

Sleep cleanses the brain. During sleep, the brain goes through a "cleaning cycle," clearing out metabolic debris and junk, including sticky proteins that can contribute to amyloid plaques associated with Alzheimer's disease. This process, known as the glymphatic system, goes into overdrive at night. Chronic sleep deprivation can lead to the accumulation of these harmful proteins and increase the risk of cognitive decline.

Stress management protects neurons. Chronic stress releases cortisol, which can create long-lasting brain changes and is increasingly blamed for mental problems such as anxiety and mood disorders. Practices like meditation, deep breathing, and progressive muscle relaxation can trigger a parasympathetic nerve response, countering the effects of stress and promoting relaxation. These practices have been shown to lower levels of the stress hormone cortisol and reduce anxiety, depression, and pain.

Tips for better sleep and stress reduction:

• Aim for 7-8 hours of sleep nightly
• Maintain a consistent sleep schedule
• Avoid screens before bedtime
• Practice meditation or mindfulness
• Engage in regular exercise
• Take breaks throughout the day
• Spend time in nature

5. A brain-healthy diet emphasizes whole foods and omega-3s

Eating well is more important than ever now that we know our diet can affect our brain health (and overall health too).

Nutrition impacts cognition. A diet rich in whole foods, particularly berries and green leafy vegetables, is associated with better brain health. The Mediterranean-style diet, which emphasizes olive oil, nuts, plant proteins, fish, whole grains, fruits, and vegetables, has been shown to lower cardiovascular risk factors and protect against cognitive decline. The MIND diet, a hybrid of Mediterranean and DASH diets, has been linked to a reduced risk of Alzheimer's disease.

Omega-3s are brain food. Fatty fish is a wonderful source of omega-3 fatty acids, which play a crucial role in brain health. DHA, the most prevalent omega-3 fatty acid in the brain, is important for maintaining neuronal membranes. Plant sources of omega-3s include flaxseed, plant-derived oils, nuts, and seeds. It's best to obtain omega-3s from food sources rather than supplements, as the evidence for the benefits of fish oil supplements is mixed.

Key components of a brain-healthy diet:

• Leafy green vegetables
• Berries
• Fatty fish (salmon, mackerel, sardines)
• Nuts and seeds
• Whole grains
• Extra virgin olive oil
• Limited processed foods and added sugars

6. Social connections protect against cognitive decline

Enjoying close ties to friends and family, as well as participating in meaningful social activities, may help keep your mind sharp and your memories strong.

Relationships boost brain health. Studies consistently show that people with greater social engagement have a lower risk of cognitive decline and dementia. Social interactions provide a buffer against the harmful effects of stress on the brain and can even help reverse declines in brain volume in regions vulnerable to dementia. Maintaining high-quality friendships, loving families, and an expansive, dynamic social network is associated with better cognitive function and overall well-being.

Isolation harms the brain. Social isolation and loneliness are on the rise in our society, with dire physical, mental, and emotional consequences. People with fewer social connections have disrupted sleep patterns, altered immune systems, more inflammation, and higher levels of stress hormones. Loneliness has been shown to accelerate cognitive decline in older adults and increase the risk of developing dementia.

Ways to maintain social connections:

• Join clubs or community groups
• Volunteer for causes you care about
• Take classes or workshops
• Participate in group exercise activities
• Stay in touch with friends and family
• Engage in intergenerational activities
• Use technology to connect with others

7. Early detection and lifestyle changes can delay dementia onset

Early detection is critical. You may be wondering why this is so important given the lack of effective drugs or a cure. I have found that it can be reassuring to family members when a loved one is diagnosed, even if it is Alzheimer's disease, because it is finally an answer at the end of an often long and confusing journey.

Timing matters. Alzheimer's disease and other forms of dementia begin in the brain up to twenty to thirty years before symptoms develop. This presents an opportunity to intervene and potentially delay or even prevent the onset of symptoms. Early detection allows for planning, participation in clinical trials, and implementation of lifestyle changes that can significantly impact the course of the disease.

Lifestyle interventions work. Research shows that comprehensive lifestyle interventions can improve cognition and potentially delay the onset of dementia, even in people with a family history of the disease. These interventions typically include attention to diet, exercise, sleep, intellectual stimulation, and stress reduction. Studies have demonstrated that following just 60% of these recommendations can lead to measurable improvements in cognitive function in as little as 18 months.

Key components of early intervention:

• Regular cognitive assessments
• Comprehensive medical check-ups
• Personalized lifestyle plans
• Participation in clinical trials
• Legal and financial planning
• Building a support network

8. Caregivers must prioritize their own health to avoid burnout

Caregivers of spouses with dementia are up to six times more likely to develop dementia than people in the general population.

Caregiver health is crucial. The stress and demands of caring for someone with dementia can take a significant toll on the caregiver's physical and mental health. Caregivers often experience chronic stress, loneliness, depression, and inactivity, which can increase their own risk of developing dementia. It's essential for caregivers to prioritize their own well-being to avoid burnout and maintain their ability to provide care.

Self-care is not selfish. Caregivers need to maintain their own diet and exercise routines, engage in activities that boost well-being, spend time with friends and family, and take regular breaks from caregiving duties. It's important to build a support network, ask for and accept help, and be open to changing care arrangements when necessary. Caregivers should also stay attuned to their own emotions and mental and physical exhaustion, equipping themselves with knowledge and resources.

Tips for caregiver self-care:

• Maintain a healthy diet and exercise routine
• Get regular health check-ups
• Join a support group for caregivers
• Practice stress-reduction techniques
• Take regular breaks and respite care
• Seek professional help if feeling overwhelmed
• Stay socially connected

Last updated: August 8, 2024