Master Your Mind

Healthy habits to keep your brain sharp and resilient as you age

At one time or another, who of us has not misplaced our car keys or drawn a blank when trying to find the right word? For the most part, these experiences — known as tip-of-the-tongue phenomenon or lethologica — although undoubtedly frustrating, signal normal changes in our brains as we age. But when frequent memory loss, personality changes and mood disorders like depression come in to play, a more serious condition may be transpiring.

Scientists have long sought a greater understanding of the brain and have made breakthrough advancements as they continue to unravel its mysteries. One of the biggest discoveries dispels the long-held myth that major cognitive decline is inevitable as we become older. Research findings repeatedly indicate that incorporating positive lifestyle habits can go a long way towards keeping our brain in peak condition and potentially staving off cognitive decline. The first step is understanding what constitutes optimal brain health. 

“What people really want is positive neurocognitive function across a broad spectrum of domains,” says Eisenhower Board Certified Neurologist, Seymour Young, MD. “This includes good language skills, visual perception, and neuropsychiatric status, as no one wants to deal with depression, anxiety and disabling insomnia.

“When people are depressed, they tend to be inattentive and therefore more forgetful,” he continues. “And the more forgetful they are, the more difficult life is, and the more depressed they are — it becomes a perpetual loop. All patients should be screened for depression when they see their primary care doctor.”

Of note, scientists are also debunking the myth that the brain is incapable of creating new neural pathways as we age, a phenomenon called neuroplasticity. 

“We can make new connections and, more importantly, we can draw upon pre-existing connections that have been relatively dormant, but need to be reactivated and retrained,” says Dr. Young.

Although it can be more challenging to learn new tasks, or re-learn previous talents and skills, Dr. Young emphasizes its importance. “One of the markers that we see for preventing dementia later in life is the persistent use of the brain for engaging activities,” says Dr. Young. “We know that adults who have the ability to play an instrument or read music, and continue to do so, seem to have much lower rates of cognitive decline than those who give up their musical interests.” He urges patients to find activities that capture their interest and inspire interaction; for instance, studying a language, learning a new card game, taking a class or participating in a book club. 

Keep Moving
Regular physical activity offers a wide range of health-inducing benefits including trimming your waistline and lowering your blood pressure, and it’s also essential to boosting brain power. Dr. Young recommends 150 minutes of exercise weekly in divided sessions; for instance, five days a week, 30-minutes a day of moderate intensity aerobic activity, anything from brisk walking, cycling and swimming to dancing and using cardio equipment at the gym. 

“We have very good data that people who exercise regularly and vigorously seem to mitigate or defer brain dysfunction,” he says.

Eat Whole Foods
Like all other systems in our body, our brain is dependent on what we eat; ergo, if you want a healthy brain, you eat healthy food. Dr. Young advocates a Mediterranean-based diet, rich in fruits, vegetables, whole grains, lean fish and poultry, beans and healthy fats like olive oil, avocado and nuts.

“I also encourage my patients to reduce their reliance on processed foods and limit eating out to avoid the excess fat, sugar and salt found in restaurant meals,” he adds.

Dr. Young emphasizes that people avoid smoking and excessive alcohol use. Studies have consistently shown that moderate to heavy drinking can accelerate cognitive decline and even decreases the production of new adult brain cells. Likewise, smoking has been associated with brain atrophy and linked to a higher risk for developing Alzheimer’s disease and dementia.

Connect with others and yourself
People who are socially engaged, have close ties with family and friends, and participate in meaningful activities tend to have greater levels of cognitive health and psychological well-being. Keeping the brain healthy helps mitigate the impact of isolation, enabling seniors to stay socially engaged and participate in fitness activities like golf, tennis and pickleball. 
Conversely, limit self-isolating activities like excessive amounts of time on social media or watching television, both of which increase the risk of loneliness and depression. 

And while they may not necessarily have long-term benefits for brain health, notes Dr. Young, stress reduction practices like journaling and mindfulness meditation can enhance physical, mental, and emotional well-being.

 “In addition to exercise, these techniques are a wonderful alternative to pharmaceutical interventions for issues like stress, anxiety, depression, and insomnia,” he says.

The role of genetics 
“There are genetic factors that affect brain health the way they affect all other conditions,” says Dr. Young. “However, if we can’t turn them off completely, we may be able to modify the impact of our genes to defer the onset of or severity of a progressive brain disease.”

In terms of degenerative brains disorders like dementia, Alzheimer’s and Parkinson’s disease, recent developments in the field hold promise for faster diagnosis and life-changing treatments. 

“They are around the corner on the horizon so I tell every patient: ‘Please keep your brain as healthy as you can — you may be a great candidate when they are available.’”

Speak to your primary care provider about any concerns you have about depression, anxiety or memory. To find a provider call 760-568-1234 or visit EisenhowerHealth.org/Provider.