As you age, so does your mind. Cognitive decline, also called cognitive impairment, reduces the brain’s ability to learn, retain information, remember and make judgments. Mild cognitive decline occurs with regular aging, but it can also indicate more severe conditions, such as dementia.
The effects of cognitive decline can be frustrating and significantly decrease the quality of life for older adults and their families.
According to the CDC, it can also invoke feelings of distress, and in some cases, depression. Growing research indicates that there are easy to adopt ways to counteract the cognitive effects of an aging mind.
Get a notebook and start writing down your thoughts. Writing is a mentally stimulating and complex cognitive activity.
According to a study published in Neurology, regularly reading and writing is connected to the prevention of memory loss. It can also be a powerful self-help method to destress, process life events and track changes in your cognitive thinking. Completing puzzles and other brain-stimulating activities, like playing an instrument, have a similar effect on cognitive function.
If you’re unsure about how to journal, spend a couple of minutes writing down your thoughts or simply recapping your day.
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Regular social interactions and connections protect memory and cognitive function in older adults.
According to Harvard Health Publishing, research indicates that frequent engagement and social interaction reinforce neural networks and
reduce age-related cognitive decline. Similarly, lack of social engagement in older adults is significantly linked to depression and dementia.
For most adults, it can be hard to make new friends and maintain social engagement. Easy ways for older adults to build social networks include volunteering at local charities such as food clinics.
Contact your local library for reading groups and free classes. Also, check if your town, county or city has a public senior services center. These drop-in senior recreation centers often offer activities and events for adults aged 50 and up. You can also contact your local YMCA for their senior events and offerings.
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Rest your brain with consistent and quality sleep to keep it at optimal function. Poor sleep quality can reduce your reaction time and slow down cognitive thinking. It can also weaken working memory, making it difficult to remember short- and long-term information. According to the CDC, adults should get 7–9 hours of sleep a night.
If you have difficulty falling asleep or sleeping through the night, speak with a doctor. Avoid reliance on over-the-counter antihistamines, such as Benadryl. A report published in Jama Internal Medicine found evidence that linked long-term use of Benadryl to getting dementia.
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Connect with nature and boost your brain by digging and planting. Multiple studies have linked gardening to maintaining healthy cognition in older adults. Twenty minutes of gardening was associated with increased memory and cognitive function in older adults, based on a study published in the International Journal of Environmental Research and Public Health that looked at blood samples.
Mild cognitive decline, such as difficulty remembering appointments, is expected with regular aging. But it can indicate more severe conditions such as Alzheimer’s disease. If you experience symptoms that disrupt your life, it may be time to speak with a doctor. Warning signs include the following:
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