By As we age, it’s natural for some cognitive functions to decline. However, there are a number of strategies to keep the brain active and healthy.
Cognitive health is a fundamental pillar of our general well-being, especially in older age. It not only determines the ability to remember and learn, but also plays a vital role in decision-making, interpersonal relationships and the preservation of personal autonomy.
Keeping your mind healthy and active can reduce your risk of developing neurodegenerative diseases like Alzheimer’s or dementia. And while these conditions cannot be completely prevented, some habits can delay their onset or minimize their impact .
5 tips to preserve cognitive health in old age
Cognitive well-being encompasses skills such as memory, attention, reasoning, perception, and problem-solving. It is a crucial aspect as we age, as it translates into an active mind and contributes to the independence and overall well-being of older people . Here are some ways to mitigate cognitive decline in old age.
1. Eat a balanced diet
Adopting healthy lifestyle habits is crucial to maintaining cognitive health. According to the National Institute of Aging, eating a balanced diet can help deal with changes in memory and mental abilities. Eating fruits, vegetables, whole grains, lean proteins and healthy fats contributes to improving brain health.
Similarly, dietary supplements to improve memory can support mental performance and complement the diet. There are products on the market designed to strengthen brain functions and protect against cognitive decline. However, it is essential to consult a health professional before starting to consume them .
These types of supplements contain compounds that have shown potential benefits for brain function. These include folic acid, phosphatidylserine, ginkgo biloba, omega-3 fatty acids, and vitamins B6 and B2.
2. Do physical activity regularly
According to research published in the Spanish Journal of Public Health , doing moderate-intense physical exercise 3 to 5 times a week can improve mental performance in people over 45 years of age with mild cognitive impairment. Staying active would help strengthen memory, attention and mental processing speed .
Physical activity promotes the formation of new neurons in the hippocampus, a region of the brain associated with memory and learning. In addition, the release of endorphins and other neurotransmitters during exercise improves mood and reduces stress, which would have a positive impact on cognitive health in the elderly.
For older people, aerobic exercise, such as walking, swimming, cycling and dancing , is most recommended . These exercises improve cardiovascular endurance and increase blood flow to the brain. It is recommended to do at least 150 minutes of moderate aerobic activity per week.
3. Get enough rest
During sleep, the brain performs several crucial restorative functions, including memory consolidation, toxin elimination, and emotion regulation . The quality and quantity of sleep can have a significant impact on daily cognitive function and the prevention of neurodegenerative diseases.
A study from the Chilean Medical Journal found that both sleeping too much (more than 9 hours a day) and sleeping too little (less than 6 hours a day) are linked to greater cognitive decline in people over 60 years of age. Because of this, it is recommended to maintain a sleep routine of 7-8 hours a day to promote mental well-being and quality of life .
4. Do activities that stimulate the brain
Engaging in activities that challenge the brain can help improve memory, attention, and problem-solving skills. Reading, solving puzzles, playing board games , and learning new skills or hobbies are all great ways to keep your mind sharp.
Continuous learning and practicing tasks that require concentration and critical thinking can promote brain plasticity. This helps strengthen neural connections and create new synapses .
5. Promote socialization
Participating in social activities and maintaining relationships with friends and family can reduce the risk of cognitive decline and improve emotional well-being.
You can attend social events and activities, such as workshops and integrations, or join interest groups, such as book clubs or community associations . This way, you can have opportunities to interact with other people and keep your mind active.
Taking care of cognitive health in old age is essential
With a balanced diet, regular exercise, plenty of rest, and activities that challenge our minds, we can strengthen our cognitive abilities and enjoy a fuller, more active life. Remember that every little positive habit we incorporate into our routine can make a big difference in our quality of life as we age.