According to a recent article in AARP, cognitive decline is not inevitable as we age. In fact, there are many things you can do to help keep your brain healthy. The article also warns against things that can impair cognitive health as well.
Here’s what you can do to help support brain health:
Exercise
Everyone knows exercise is good for you, but aerobic exercise is especially effective for good brain health. If you combine your routine with strength training, then you’ll benefit even more. Exercising for longer periods of time is better for brain health than shorter sessions. It’s recommended you exercise at least 30 minutes or longer at a time. Even if you haven’t consistently included physical activity in your daily routine before, it’s never too late to start. According to the article, people older than 65 benefited more from incorporating exercise into their routines, than those ages 55 to 65.
Challenge Your Brain
Staying socially active and challenging your brain are also very important. For example, reading, writing letters and learning a new language are all good activities for preserving good brain function. Social activities such as volunteering, playing cards and talking with friends all help to stimulate your brain.
Healthy Diet
“Although no specific diet has been proved to maintain or improve brain health, studies of the Mediterranean and Dash (Dietary Approaches to Stop Hypertension) diets justify eating less meat and consuming more nuts, beans, whole grains, vegetables and olive oil.” Diets including Omega-3’s, such as those found in salmon, have been shown to help boost cognition in some studies.
Good Sleep
The article states that not only is poor sleep quality linked to cognitive impairment, Alzheimer’s and breathing disorders, but it can also put older people at higher risk for memory problems and dementia.
Heart Health
Keeping your heart strong is essential for your overall well-being, but a healthy heart can also positively impact your brain health. “High blood pressure, high cholesterol and diabetes – especially in midlife – are linked to poor brain health later in life.” Lowering blood pressure with medication can help prevent brain problems; however it’s not clear if lowering cholesterol with medication can have the same effect.
Below are some things that could hinder brain health:
Depression
Depression causes changes in the hippocampus of the brain, and can double the risk for cognitive decline and dementia in midlife. In addition, the onset of depression later in life has been linked to dementia. However, it’s not clear whether depression is necessarily an early symptom of undiagnosed brain health issues.
Hearing and Vision Loss
Problems with vision and hearing can make thinking and socializing more difficult, and can affect memory recall as well. Therefore, it’s best to get these corrected if possible. The article mentions a Johns Hopkins study which found that “…older adults with hearing problems appear to have a greater rate of brain shrinkage as they age.”
Medications
It’s important to be aware of side effects associated with certain prescription drugs. Medications such as antihistamines, sleep aids and some antidepressants have been shown to increase the risk of dementia.
Stress
Stress can cause all kinds of health related issues for people of all ages if it’s not properly managed. “Not only can daily stress can cause memory problems, but long-term stress is connected with faster rates of decline in brain health, too.”
Air Pollution
While it’s not clear if pollution directly or indirectly affects the brain, “One new study found that long-term exposure to air pollution is linked with brain shrinkage, brain damage and impaired function.”
Buyer Beware
There are a number of brain games and other cognitive training tools out there that claim to improve memory. However, be sure to carefully evaluate the claims made by these games as few studies demonstrate that these skills actually transfer to real life.
It’s also important to use caution when it comes to supplements touting improved brain health. According to the article, “There is just no good, consistent evidence that vitamins provide value in improving brain health.” A few vitamins to especially be aware of include vitamins E, B6, B12, D and ginkgo biloba.
If you’d like to live a healthier lifestyle, but can’t afford to do so, a reverse mortgage may be able to help. A Home Equity Conversion Mortgage (HECM), commonly known as a reverse mortgage, is a Federal Housing Administration insured loan. A HECM enables seniors age 62 and older to access a portion of their home’s equity to obtain tax free2 funds without having to make monthly mortgage payments.3
If you’d like to learn more about reverse mortgages or want to find out if you’re eligible, call 800-218-1415.
1 Brain Health: What Helps, What Hurts – aarp.org, by Elizabeth Agnvall, June 2016, http://www.aarp.org/health/brain-health/info-2015/brain-health-what-helps-what-hurts.html.
2 Consult your financial advisor and appropriate government agencies for any effect on taxes or government benefits.
3 You must live in the home as your primary residence, continue to pay required property taxes, homeowners insurance and maintain the home according to Federal Housing Administration requirements.
Author: Meredith Manz