Whether we’re aware of it or not, our brain’s thinking capacity tends to shrink as we approach seniority. Some have it worse than others, with neurological dysfunctions like dementia and Alzheimer’s disease being some notable neurological conditions that afflict much of the older demographic.
Gradual cognitive decline, whether it’s by forgetting a person’s name or facing great difficulty forming sentences, can be harrowing to see unfold, especially if you’re conscious of it happening to yourself.
While many people choose to ignore the condition and accept the despair that comes with deteriorating mental abilities, especially mild variants of it that don’t seem to be worsening, there are ways to manage cognitive decline and slow down its impact.
If you’re on the lookout for ways to keep your brain sharp and healthy, you’re in the right place. This article will delve into lifestyle adaptations you can consider to curb or slow down your case of mild cognitive decline.
Let’s take a look at these positive brain-boosting habits in greater detail.
1. Know the Symptoms and The Progression of the Impairment
Mild cognitive decline, also known as mild cognitive impairment (MCI), is a medical condition recognised by the Diagnostic and Statistical Manual of Mental Disorders (DSM). This condition can be distressing to face firsthand, and it’s easy to classify any case of forgetfulness or memory loss as this condition.
However, it’s important to be thorough and scientific when diagnosing your condition. You should rule out any other potential health problems before classifying your mental difficulties as a full-blown cognitive impairment.
So, what are the signs? Some signs of mild cognitive impairment include the following:
- Losing your train of thought when conversing about a dense topic.
- Forgetting things easily and frequently.
- Forgetting about scheduled appointments and engagements.
- Not knowing your way around somewhere you used to frequent.
- Making impulsive or rash judgments.
- Being unable to plan out steps and follow instructions.
- Being told by family and friends that your mental ability is changing.
Considering the above symptoms or a combination of them, it would be a good idea to see a specialist or GP and assess if your cognitive abilities are declining. Getting a professional diagnosis from a qualified medical expert will provide unique insight so you know for certain what you’re facing so you can get adequate treatment to clinically manage your symptoms.
2. Eat and Drink a Brain-Enriching Diet
One effective way of slowing down your brain’s cognitive decline is by eating brain-healthy foods. The right foods can help resolve any concentration and memory issues that you may have in your day-to-day. While they don’t entirely prevent memory loss, they can be an effective safeguard to slow worsening mental health outcomes down to a crawl.
Some brain-healthy food types to include in your diet include plant-based foods and green leafy vegetables like spinach, lettuce, and broccoli. Berries and nuts are also exceptional deterrents of worsening brain function. Fish also contains vital minerals like omega-3 acids and healthy fats that support brain function over the long term.
You should also consider incorporating drinks that help with brain function in your diet. Besides coffee, several clinically proven formulae help manage early Alzheimer’s disease and other cognitive dysfunctions. Consider drinking these supplements as prescribed by the product label to support your brain health. You can slow down the progression of worsening mental symptoms by doing so.
3. Stay Physically Active
Another way to keep your brain in top shape is by staying physically active.
As you age, it’s normal and expected for physical function to also weaken over time. This is especially true if you continue to live a sedentary lifestyle and fail to work on strengthening your muscles and heart.
But this comes at a cost. By failing to stay mobile, your body will accumulate fat and become weaker over time. This can cause bones to become brittle, the body to lose crucial muscle mass, and the body to develop chronic diseases more easily.
And more importantly, failure to engage in regular exercise can also negatively impact your brain health. When you exercise, blood circulates the body at a faster pace, delivering oxygen-rich nutrients throughout the body, including the brain. Not exercising enough means stopping the brain from receiving this nourishment.
So as much as possible, incorporate exercise in your daily routine. You don’t have to do vigorous exercises like weightlifting or wall climbing—you can start with light ones like taking frequent walks and doing yoga. Over time, you’ll develop the habit and make your body and mind much more proficient because of it.
4. Prioritise Quality Sleep
Sleep is an overlooked but essential activity that people with cognitive impairments should aim to fit into their schedule.
Aim for at least 8 hours of uninterrupted sleep every night. During deep sleep, your brain clears a waste protein called beta-amyloid, one of Alzheimer’s disease’s biggest contributors. It also clears other waste products and dead cells to make way for new neuron growth.
Furthermore, when you sleep, your brain consolidates memories and organises them in the “short-term” and “long-term” storage units in the brain. This is an essential process that only happens during slumber, specifically during the deep and REM stages of sleep.
If sleep is interrupted or low, your brain may not enter that well-rested state for long enough to fully carry out its regenerative properties. This can worsen brain performance and lead to cognitive decline over time.
As such, make it a habit to create an environment that facilitates quality sleep. You can do this by limiting phone usage an hour before bed, keeping your bed dry, cold, and comfortable, and using white noise to remove distractions that prevent you from sleeping.
5. Manage Stressors Effectively
Another way to keep your brain healthy is by keeping stressors to a minimum.
Chronic stress can cause an accumulation of a stress hormone called cortisol throughout the body. This hormone activates one’s fight-or-flight response, which can damage the hippocampus—a region of the brain that’s responsible for storing memory—over time.
Moreover, too much stress can pressure our brains to make poor and irrational decisions that we otherwise would not make in a calmer state of mind.
To combat this, it’s a good idea to initiate making lifestyle changes that reduce the amount of stress you may be facing in your day-to-day. This could mean working less (if it’s financially feasible), engaging in productive hobbies, or practising mindful meditation techniques.
Some good meditation techniques include yoga, deep breathing exercises, and simply frolicking in nature. By incorporating calming activities in your daily routine, you can give your brain time to process and think with greater clarity.
6. Keep Your Brain Active and Stimulated
Another way to avoid mental decline is by actively using your brain for various tasks. Doing so can sharpen your mental abilities and improve your cognitive function if done regularly.
There are a wide variety of activities you can consider engaging in to stimulate your brain. For instance, doing crossword puzzles can be a great way to work your brain and keep it healthy. Puzzles and gardening are some hobbies that also double as great brain-boosting activities.
Another way to stimulate your brain is by reading books. There is a wide variety of genres you can consider, and seeing the messages and worlds depicted by different authors can keep your brain in working order.
Another way to improve brain activity is by socialising with others frequently. Having real-time conversations can be both mentally stimulating and a good way to feel connected with others and the community at large. This can not only boost one’s mood, but it can also keep a person’s brain sharp as they try to digest other people’s perspectives and articulate their own.
We hope these tips will serve you well in keeping your brain active even with a mild cognitive impairment diagnosis. We wish you the best of luck in living a life with MCI!
Disclaimer: This article is intended for general informational purposes only and should not be considered medical advice. Always speak with your doctor or a qualified healthcare provider before making changes to your diet, physical activity, supplement use, or treatment approach.
