Five essential habits for maintaining cognitive health as you age
To maintain cognitive health as you age, here are five essential habits to keep your mind sharp and lower the risk of decline. Read expert-backed tips from Dr. Julie Suhr, director of the Clinical Training Ohio Musculoskeletal and Neurological Institute.
October 2, 2024
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As we grow older, maintaining cognitive health is key to preserving our independence and overall quality of life.
"There is a strong link between maintaining cognitive health and maintaining physical and mental health. Cognitive impairment impacts our ability to conduct daily activities, especially those related to our ability to live independently," says Julie Suhr, Director of Clinical Training and Professor of Psychology, who is a researcher at the Ohio Musculoskeletal and Neurological Institute.
Recognizing when cognitive changes are natural
Just like keeping an eye on your blood pressure, figuring out whether cognitive changes are normal changes associated with aging can be tricky. However, it鈥檚 important to tell the difference between what鈥檚 typical for different ages and what might indicate a decline associated with disease. Fluid cognitive abilities, which rely on efficient communication between brain cells, tend to diminish first, even in healthy aging.
鈥淪kills like processing speed and working memory start shifting earlier than many realize, with subtle changes appearing even in our 20s,鈥 says Suhr.
One noticeable difference often emerges in midlife鈥攖he struggle to recall names or words that seem just out of reach. Known as the "tip-of-the-tongue" phenomenon, this is a common experience and doesn鈥檛 necessarily indicate serious cognitive decline.
According to Suhr, 鈥淚t鈥檚 natural to have these moments, especially when it comes to remembering names, but it鈥檚 important to recognize that these changes might be a normal part of cognitive aging. That is why it can be important to have regular cognitive screening, in order to determine what is expected for your age and what might indicate a decline in need of intervention.鈥 Understanding these natural shifts can motivate proactive steps toward maintaining cognitive health throughout life.
Modifiable risk factors for cognitive health
Research published in , a prominent peer-reviewed medical journal, that, if effectively addressed, could lead to a 45% reduction in dementia cases worldwide. This reduction can mean either preventing dementia or delaying its onset, allowing individuals to enjoy more productive years.
Health-related factors:
- High cholesterol
- High blood pressure
- Obesity
Lifestyle choices:
- Physical inactivity
Cognitive engagement:
- Less education
- Head injury
Mental well-being:
- Depression
Environmental Factors:
- Air pollution
Dr. Julie Suhr, Director of Clinical Training and Professor of Psychology
Five proactive habits for sustaining cognitive function throughout life
1. Engage in new and challenging cognitive activities
One of the most effective ways to preserve cognitive health is by keeping your brain active with new and stimulating activities. According to Suhr, 鈥淓ngaging in cognitively stimulating hobbies and activities lowers the risk for dementia.鈥 This doesn鈥檛 just mean doing the daily crossword puzzle. 鈥淭o stimulate your brain, it鈥檚 important to engage in new and novel things,鈥 she says. Learning a new language, picking up a new hobby, or even taking a class can help keep your mind sharp and build cognitive reserve.
2. Stay physically active
Physical health is directly connected to brain health. 鈥淵our brain takes a disproportionate amount of the oxygenated blood from every heartbeat to maintain good functioning.鈥 Suhr points out. 鈥淪o keeping that heart healthy by lowering risk for or effective treatment for things like high cholesterol, diabetes, high blood pressure, etc., is extremely important.鈥
3. Prioritize social engagement
Maintaining a strong social network is another essential factor in cognitive health. Engaging with others can help stimulate the mind and prevent cognitive decline. 鈥淭here鈥檚 nothing more cognitively stimulating than having to engage with other people,鈥 says Suhr. Whether it's joining clubs, volunteering, or keeping up with friends and family, social interaction can help keep your mind active and connected to the world around you.
4. Take care of your mental health
Stress, anxiety, and depression can take a toll on cognitive health over time. Maintaining emotional balance is critical to preserving mental sharpness as we age. 鈥淭aking care of your mental health is important,鈥 Suhr advises. Practices like mindfulness, meditation, or therapy can help manage stress and promote long-term cognitive well-being.
5. Protect your brain from injury
Another crucial way to safeguard cognitive health is by preventing brain injuries. 鈥淧rotect yourself from traumatic brain injury by wearing helmets and preventing falls,鈥 Suhr suggests. Avoiding accidents that could lead to head injuries鈥攕uch as by using safety equipment and removing tripping hazards in your home鈥攃an help prevent cognitive decline in the long run.
When to consider neurocognitive screening
If you find yourself struggling with memory or thinking skills that seem unusual or more pronounced than what you鈥檝e experienced in the past, it might be time to consider .
鈥淗aving neurocognitive screening can establish a baseline, where your scores are compared to individuals most like you in age, education, and sometimes gender,鈥 says Suhr.
Regular follow-up screenings can help identify changes early, providing insight into whether your cognitive abilities are shifting more rapidly than expected. While this isn鈥檛 an everyday habit, it鈥檚 a smart way to stay informed about your cognitive health over time.
Understanding neurodegenerative diseases
Neurodegenerative diseases, such as Alzheimer鈥檚, Parkinson鈥檚, and Huntington's disease, involve the progressive degeneration of the nervous system, leading to cognitive decline, memory loss, and difficulties with movement. This deterioration can hinder daily activities and affect independence.
Maintaining cognitive health is crucial for reducing the risk of these diseases. It not only keeps your brain functioning well but also enhances 鈥攖he ability to cope with brain changes while maintaining daily functioning.
鈥淐ognitive reserve helps explain why some individuals may show brain changes linked to Alzheimer鈥檚 disease yet continue to function well in their daily lives,鈥 says Suhr. 鈥淚t鈥檚 like they have a reserve that allows them to keep functioning cognitively, even when their brains exhibit signs of decline.鈥
The bottom line on brain health
At the end of the day, taking care of your brain doesn鈥檛 have to be overwhelming. Simple, everyday choices can make a big difference over time. So whether you鈥檙e picking up a new hobby, getting some exercise, or catching up with friends, remember that every little bit counts. Your mind deserves that attention, and the more you invest in it now, the better it will serve you in the years to come. Just be mindful鈥攊f something feels off or you notice significant changes, don鈥檛 hesitate to reach out for help. Your cognitive health is worth it.