10 Ways to Prevent Cognitive Decline and Boost Brain Health

Cognitive decline risk can be reduced through evidence-based strategies including regular physical activity, proper nutrition, quality sleep, social engagement, and mental stimulation, with research showing these lifestyle interventions may lower risk by up to 20% when combined with professional therapeutic support.

Ever notice those moments when you misplace your keys or forget a familiar name? While occasional forgetfulness is normal, cognitive decline doesn't have to be an inevitable part of aging. Discover science-backed strategies that can help protect your brain health and maintain your mental sharpness for years to come.

Can You Prevent Cognitive Decline? 10 Ways To Be Proactive About Brain Health

Cognitive decline is an umbrella term for a cluster of conditions that affect memory, thinking skills, and daily functioning. These conditions are progressive and degenerative, meaning they worsen over time. While there is no cure or definitive way to prevent cognitive decline, growing evidence suggests ways to reduce risk factors or slow progression when diagnosed.

Understanding cognitive decline

Cognitive decline affects millions of people globally, often leading to memory loss and cognitive difficulties that disrupt daily life for those affected and their caregivers or loved ones. This decline in brain health may significantly impact a person’s ability to maintain independence, perform routine tasks, and engage in meaningful social interactions. While facing the possibility of cognitive decline can be overwhelming, understanding risk factors and considering lifestyle changes can be key in reducing risk or delaying onset.

Although age and genetics cannot be changed, there may be ways to lower the risk of developing cognitive issues. Regular exercise, nutritious eating, and staying mentally active may all positively impact brain health. Physical activity is linked to improved blood circulation to the brain, potentially delaying cognitive decline. Taking proactive steps in these areas may help individuals improve their chances of preserving cognitive function as they age.

What causes cognitive decline?

Cognitive decline develops when nerve cells and their connections in the brain are damaged or lost. These disorders can affect a person’s ability to think and remember information. Alzheimer’s disease is the most common cause of significant cognitive decline, characterized by the accumulation of a protein called beta-amyloid in the brain.

Common risk factors for brain disease

Cognitive decline isn’t caused by one single factor. It often results from a combination of genetic, lifestyle, and environmental factors that affect the brain over time. Some known risk factors include:

• Age: The risk of cognitive decline increases as a person gets older.
• Family history: Having relatives with cognitive disorders may increase a person’s risk.
• Heart health: Poor heart health may lead to vascular forms of cognitive decline.
• Head injuries: Traumatic brain injuries can increase the risk of developing cognitive problems later in life.
• Social isolation: Lack of social interactions and engagement can increase the risk of cognitive decline.
• Sleep disorders: Poor sleep quality and conditions like sleep apnea have been linked to cognitive issues.

These risks can adversely affect brain health and lead to different forms of cognitive decline, including vascular cognitive impairment, which is caused by reduced blood flow to the brain, and Lewy body disorders, associated with abnormal protein deposits in the brain.

Is there a way to reduce your risk of cognitive decline?

While not all risk factors can be changed, some behaviors might lower the risk, such as maintaining heart health through diet and exercise and keeping the mind active. By understanding these factors, individuals may appreciate the intricacies of cognitive health and recognize the importance of brain wellness in potentially reducing their risk of cognitive decline.

Can you prevent cognitive decline? Ten strategies for limiting your risk

While there’s no cure or definitive prevention strategy for cognitive decline, managing risk factors may delay onset or reduce the likelihood of developing these conditions. Certain lifestyle habits may help individuals maintain or promote improved brain health.

Stay physically active

Regular physical activity is thought to maintain and improve brain health. Activities like walking, swimming, or cycling can increase blood flow to the brain and may reduce the risk of cognitive decline.

Studies show that physical exercise may reduce the risk of cognitive decline in different ways, such as decreased production and clearance of beta-amyloid proteins from the brain. One study found that regular physical activity can reduce the risk of developing cognitive decline by 20%, even over long periods.

Eat nutritious foods

Eating nutritious foods may reduce the risk of cognitive decline. Studies show that Mediterranean, MIND, and DASH eating plans, which include fruits, leafy green vegetables, fish, nuts, and olive oil, may prevent or slow cognitive decline for some people. Other eating approaches like ketogenic foods and intermittent fasting may also benefit brain health. Talk to a doctor or nutritionist to find out what eating plan works best for you, as some foods may not be healthy for every person.

Get adequate sleep

Getting a full night’s sleep on a regular basis can be essential for brain health. Sleep can act as a cleanser for the brain, removing toxins that accumulate during the day, and chronic sleep deprivation has been linked to an increased risk of cognitive decline. One study found that older adults with sleep disturbances have a higher risk of developing cognitive issues, with those experiencing sleep-disordered breathing having an increased risk for all types of cognitive decline. Specifically, out of 246,786 people studied, 25,847 developed cognitive problems, showing a significant link between poor sleep and brain health.

Maintain social connections

People who participate in social activities and maintain close relationships may have a lower risk of cognitive decline. Social engagement may build cognitive reserve, protecting the brain against the harmful effects of aging. Participants in one study who had phone contact with friends or family at least twice a week had a 48% lower chance of developing mild cognitive impairment. In addition, those who were both socially isolated and lonely had nearly three times the odds of cognitive decline as those who were neither isolated nor lonely.

Avoid high blood pressure

Having high blood pressure may be a risk factor for cognitive decline. Lowering blood pressure through eating, exercise, and medication may safeguard brain health. A study looked at data from 17 different research projects involving 34,519 older adults from 15 countries. It found that people with untreated high blood pressure (hypertension) were 42% more likely to develop cognitive issues than those without high blood pressure. Those who took medication for their high blood pressure had a 26% lower risk of cognitive decline than those who did not treat their high blood pressure.

Stay mentally active

Mind-challenging activities might support brain health and delay the onset of cognitive decline. Cognitive stimulation builds cognitive reserve, helping the brain become more resilient to damage. Research has shown that participating in activities like writing, playing games, and solving puzzles may reduce the risk of cognitive issues by up to 11%.

Control blood sugar levels

High blood sugar can lead to conditions like diabetes, which is associated with an increased risk of cognitive decline. Managing blood sugar through diet and physical activity may lower this risk. Higher average blood sugar levels over the past five years are linked to an increased risk of cognitive issues, even in people without diabetes. For instance, those with higher blood sugar levels had an 18% higher risk of developing cognitive problems compared to those with lower levels.

Manage cholesterol levels

High cholesterol is identified as another risk factor for cognitive decline, particularly vascular forms. One study found that people under 65 with higher levels of “bad” cholesterol (LDL) have a slightly higher chance (about 5% more) of developing cognitive issues after ten years. Cholesterol management through diet, exercise, and medication can be another way to protect the brain.

Protect your head from injuries

Head injuries can significantly increase the risk of developing neurodegenerative diseases. Research has shown that people who experience head injuries have a 63% higher risk of developing cognitive decline. Wearing helmets and taking precautions in physical activities may mitigate this risk.

Manage stress and care for your mental health

Chronic stress and poor mental health may affect the brain negatively. A study found that people with chronic stress or depression were about twice as likely to develop mild cognitive impairment, and those with both conditions were up to four times more likely to develop cognitive problems. Techniques like mindfulness, therapy, and adequate relaxation might promote mental well-being and potentially reduce the risk of cognitive decline.

If you or a loved one is experiencing early signs of cognitive decline, it may be advised to seek help from a healthcare provider for guidance and potential referrals.

Finding mental health support

Regular health check-ups may help individuals manage and potentially delay the progression of cognitive decline. These check-ups may help healthcare providers detect and treat symptoms early, improving overall outcomes. In addition, treatment of coexisting conditions, such as heart disease and diabetes, can affect cognitive health.

Can therapy help with cognitive health?

Research hasn’t found a cure or definitive prevention strategy for cognitive decline yet. However, a therapist may help you implement actions that delay the onset or reduce the risk of cognitive issues. Especially when facing cognitive changes, mental health can become a priority. A therapist may provide ways for you to cope with memory and thinking changes, as well as offer support to individuals and their families who are managing early signs of cognitive decline.

Therapeutic support is not limited to in-person sessions. Online therapy, according to some studies, can be as effective for certain conditions. A study published in the Frontiers in Psychiatry found that online cognitive-behavioral therapy (CBT) significantly reduced symptoms of depression, a common comorbid condition with cognitive decline.

How online therapy can help you foster cognitive wellness

Online therapy offers several advantages, particularly for those with limited mobility or access issues. Convenience and comfort can lead to more consistent and ongoing therapy. It also allows individuals to connect with specialized therapists who might not be available in their local area. ReachLink connects individuals with licensed clinical social workers who can offer personalized support for cognitive health concerns.

Takeaway

Currently, there is no cure or surefire way to prevent cognitive decline, however, a growing body of research discusses ways to manage symptoms, reduce risk factors, and delay onset.

Healthy lifestyle choices, including regular exercise, managing stress, and maintaining relationships with others, may help individuals manage the risk of cognitive decline. In addition, heart health has been associated with cognitive health. Therefore, address high blood pressure and high cholesterol with your doctor to reduce your risk. Cognitive engagement through activities like reading and puzzles may also help support brain health.

If you’re struggling with mental health due to cognitive changes, caregiving stress, or concerns about cognitive decline, you may also consider reaching out to a licensed clinical social worker through ReachLink for further support and guidance.

FAQ

• How can therapy help in maintaining cognitive health?

  Therapy plays a vital role in cognitive health by providing structured mental exercises, stress management techniques, and cognitive behavioral strategies. Licensed therapists can help develop personalized mental stimulation activities, teach mindfulness practices, and provide support for maintaining social connections – all crucial factors in cognitive wellness.

• What cognitive behavioral techniques are effective for brain health?

  Cognitive Behavioral Therapy (CBT) offers several techniques that support brain health, including cognitive restructuring exercises, problem-solving training, and memory enhancement strategies. These therapeutic approaches help maintain mental flexibility, strengthen neural connections, and improve cognitive function through structured mental exercises.

• When should someone seek therapeutic support for cognitive concerns?

  It's beneficial to seek therapeutic support when you notice changes in memory, thinking patterns, or problem-solving abilities that affect daily life. Early intervention through therapy can help develop coping strategies, maintain cognitive function, and address related anxiety or stress. A licensed therapist can provide assessment and create a personalized approach to cognitive wellness.

• How does social engagement in therapy support cognitive health?

  Therapeutic sessions provide structured social interaction that stimulates cognitive function. Group therapy and individual sessions help maintain social connections, practice communication skills, and engage in meaningful discussions – all of which contribute to cognitive resilience. Regular therapeutic engagement helps keep the mind active and supports overall brain health.