Our brains are essential for navigating daily life. We rely on them to observe and interpret the world, make decisions, learn new things, and create or recall memories. Given their importance, it’s only natural to prioritize keeping our brains healthy and sharp throughout our lives.
Numerous factors affect our ability to reduce and delay the symptoms of cognitive decline as we age. Some, like genetics, are out of our control. Others, like lifestyle and health choices, promote brain health and overall cognitive fitness today and in the future.
So what can you do to maintain your cognitive function and brain health as you age? Keep reading to discover seven science-based tips and steps to take on your journey to lifelong cognitive wellness.
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Science-based Tips for Cognitive Health
The Mastermind Lifestyle Program: Cognitive Fitness for Older Adults
Science-based Tips for Cognitive Health
It’s never too early to start investing in your brain health. In fact, according to some studies, age-related cognitive decline can be observed even in healthy, educated individuals in their 20s and 30s.
Eat Brain-Healthy Foods
The brain has unique nutritional needs that often don’t necessarily align with modern diets, especially in the modern world of over-processed, nutrient-poor foods. While indulging in a juicy burger might be tempting, your brain thrives on nutrient-rich options like kale or a wholesome berry smoothie. Of course, maintaining a healthy diet is always beneficial for your physical health, but certain foods also stand out for their ability to support cognitive health more effectively than others.
- In a recent study, researchers found that participants who maintained the MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet had a 4% reduced risk of cognitive impairment compared to those who did not adhere to the MIND diet. Based on limited sugar intake, red meat, fast food, and fried foods, the MIND diet promotes ample consumption of vegetables, leafy greens, berries, whole grains, beans, nuts, and fish.
- Iron buildup in the brain can contribute to cognitive decline. According to one study, a higher intake of antioxidants, vitamins, iron-chelating nutrients, and polyunsaturated fatty acids was linked to lower brain iron levels and better working memory performance.
Optimize Your Sleep
Getting the right amount of high-quality sleep is critical for brain health and cognitive fitness at any age. However, as we grow older, changes in our sleep patterns can have a greater impact on brain function. Maintaining a regular and effective sleep schedule is not only beneficial for your general wellbeing—but also essential for supporting healthy brain metabolism.
- Adults who experienced interrupted sleep in their 30s and 40s were more likely to perform worse on cognitive function tests 11 years later. Those with the highest proportion of sleep disturbances performed the worst on tests evaluating memory, perception, recall, and other cognitive functions, indicating that sleep quality in early to midlife is linked to cognitive health in later years.
- In older adults, studies show that suboptimal sleep duration (less than seven hours or more than nine hours a night) is highly correlated with “silent brain injuries”—telltale signs of stroke and dementia that appear years before their onset.
Exercise Regularly
Physical and cognitive health are closely interconnected, and it’s no secret that staying active as you grow older benefits both the body and mind. But how much can physical activity offset cognitive decline, and how much do you need? According to studies:
- Cognitive decline was nearly twice as common among adults aged 45 and above who do not exercise compared to those who are active.
- Regular physical activity in older adults has an immediate positive impact on cognitive abilities, with long-term benefits that persist for hours, even after a short workout. UK researchers who conducted the 'micro-longitudinal' experiment found that cognitive test scores were highest when participants engaged in relatively more moderate physical activity (like a brisk walk or a dancing session that increased the heart rate) the previous day.
Be Socially Active
Humans are inherently social beings—even the most introverted among us seek connection. Social interactions not only fulfill this innate need but also offer significant benefits for mental well-being and cognitive health, particularly in older adults. Recent research reveals that:
- Social activity (like talking and helping others with tasks) among adults in assisted care facilities was bidirectionally associated with better cognitive preservation over time.
- According to one Chinese study, engaging in social activities can slow age-related cognitive decline, especially for those in the 70-79 age group. Compared to those who did not engage in social activities, older adults who had a social life also had better baseline cognitive function and slowed cognitive decline over a ten-year follow-up period.
Manage Chronic Conditions
Conditions such as diabetes, high blood pressure, and sleep apnea have been shown to accelerate and heighten the risk of age-related cognitive decline. Numerous studies provide clear evidence of their impact on brain health:
- People with high blood pressure in midlife (40s through 60s) are at a higher risk of cognitive decline. Meanwhile, people aged 50 and older who lowered their systolic blood pressure below 120 mmHg reduced their risk of developing mild cognitive impairment (often a precursor to dementia) over five years of treatment.
- Blood sugar levels may be key to brain health. One recent study showed that a decline in key markers of long-term blood sugar levels was associated with significant positive changes in specific brain regions crucial for cognitive function, motor control, and sensory processing, which are commonly affected by age-related atrophy.
Try Meditation
Mindfulness meditation and yoga breathing exercises have long been cherished as timeless practices for preserving brain health as we grow older. Modern neuroscience now supports this ancient wisdom, with studies validating their benefits:
- In one study, a month of meditation training (4 weeks of thrice-weekly 20-minute sessions) administered to older adults was shown to be measurably beneficial for cognitive fitness. Researchers found that this meditation training significantly improved sustained attention (Sustained Attention to Response Task, SART) as well as other measures of executive functioning.
- An older study (2005) found that meditation (for an average of 5 years) was associated with increased cortical thickness in the brain areas involved in attention and sensory processing, among other cognitive functions, as well as enhanced neuroplasticity. This, in turn, translates to a lower risk of age-related brain atrophy.
Train Your Brain
Puzzles and crosswords are widely recognized for enhancing cognitive abilities in older adults. In today's digital age, where mobile and tablet devices are accessible to people of all ages, research reveals that targeted brain-training exercises on these platforms can also promote brain health as we age.
- Engaging in brain training exercises for just 3 minutes a day can help improve the cognitive fitness of older adults, even those at an increased genetic risk of Alzheimer’s. One study that employed a computerized cognitive training (CCT) program discovered that it enhanced memory, problem-solving capabilities, and attention in participants aged 50 and above.
- A five-year study investigating the enduring effects of cognitive training on older adults with mild cognitive impairment (MCI) found that participants who received cognitive training showed a smaller decline in delayed memory and maintained standardized cognitive health test scores, unlike greater declines observed in the control groups.
The Mastermind Lifestyle Program: Cognitive Fitness for Older Adults
Just like our bodies, our brains face a natural decline in performance as we age. However, you can take proactive steps to reduce the risk of cognitive decline and keep your mind sharp. Engaging in physical and social activities, eating nutrient-rich "brain foods," prioritizing quality sleep, and practicing regular brain training all play a vital role in maintaining cognitive health.
Mastermind offers a comprehensive cognitive training program designed specifically for older adults. With scientifically proven, engaging brain exercises, we empower you to enhance your cognitive abilities at your own pace—anytime, anywhere. Take control of your brain health and unlock your full cognitive potential by signing up to start your free trial today!