According to the National Library of Medicine, about two out of three Americans experience some level of cognitive impairment at an average age of 70 years. Women are expected to live 4.2 years with mild impairment and 3.2 with dementia. For men, it’s 3.5 and 1.8 years, respectively.
A decline in cognition can affect your ability to perform routine tasks. If you’re concerned about your cognitive health, consider making a change to your daily routine.
Apply these brain health tips for improving memory and brain function. With these mental wellness tips, you can stay sharp, improving your quality of life!
Symptoms of Cognitive Decline
What’s the connection between aging and cognition? According to UCSF’s Memory and Aging Center, our cognitive abilities peak around age 30 and subtly decline with age. This decline can cause difficulties sustaining attention, holding information, and an overall slowness in thinking.
Research indicates that age-related changes to the brain are a common aspect of aging. You may notice you’re more forgetful or struggling to think of a word. Other common signs of cognitive impairment include:
- Struggling to navigate familiar environments
- Forgetting things more often
- Losing your train of thought
- Feeling overwhelmed when making decisions
- Struggling to understand instructions
- Becoming more impulsive
- Showing poor judgment
- Forgetting appointments or social engagements
If you experience these symptoms, consult a doctor. They’ll determine if a medical condition or lifestyle decision is affecting your mental wellness.
Causes of Depleting Mental Wellness
Many factors contribute to our cognitive health, including:
- Lifestyle
- Environmental
- Genetic
While we can’t control genetic factors, we can manage or change most environmental and lifestyle factors. Here are some common causes of depleted mental wellness to consider before you begin adjusting your routine.
Medication
Medications can interfere with brain function, including:
- Tranquilizers
- Anticholinergic medications
- Sedatives
Anticholinergic medications block neurotransmitters, which send signals to other cells. This can affect memory and learning.
Imbalances
Liver or kidney dysfunction can cause blood chemistry imbalances, which may affect brain function. Consider scheduling a blood test to review your:
- Glucose
- Calcium
- Blood sodium levels
A vitamin deficiency, such as a vitamin B12 deficiency, can affect brain function. According to UCLA Health, about 20% of people over the age of 60 become deficient.
Psychiatric Conditions
A psychiatric condition may cause changes to your concentration, memory, and thinking. These include:
- Bipolar disorder
- Schizophrenia
- Depression
- Anxiety
Neurodegenerative Conditions
Neurodegenerative conditions that can cause cognitive decline include:
- Parkinson’s disease
- Lewy Body disease
- Alzheimer’s disease
- Frontotemporal degeneration
If you have one of these conditions or dementia, consider joining a senior living community that provides high-quality memory care. A professional team can develop a personalized care plan based on your needs.
Brain Health Tips for Improving Memory
It’s never too late to start improving memory and cognition. Here are some lifestyle tips that may help improve your mental wellness.
Stay Social
Research indicates that social activities may help reduce cognitive decline in the elderly. These activities include:
- Participating in senior community activities
- Frequent contact with family by phone or letter
- Frequent face-to-face contact with family
Socializing can stimulate your mind and challenge you to communicate. Explore your local senior living community’s upcoming activities to find new ways to engage with others.
Explore meaningful activities to keep your mind engaged, such as:
- Traveling with other adults
- Listening to and sharing music
- Taking a cooking, art, language, dance, or computer class
- Joining a book club
- Trying tai chi or yoga
- Learning how to play an instrument
- Visiting local museums
- Volunteering
- Gardening
These activities may improve your memory, self-esteem, and quality of life. Picking up new hobbies can increase social interaction and reduce stress levels, benefiting your mental wellness and mood.
Keep Learning
To keep your mind engaged, consider exploring cognitive exercises and games. Mental activities can improve brain connectivity and function. These include:
- Memory games
- Word searches and puzzles
- Jigsaw puzzles
- Chess
- Learning a new language
- Checkers
- Trivia
- Card games
- Building your vocabulary
- Learning new dances
According to the National Library of Medicine, learning new skills activates episodic memory and working memory. It could help enhance cognitive function in older adults.
Cognitive exercises and activities can trigger nerve growth or neuroplasticity, leading to new neural pathways. Your brain will change physically as you learn something new.
Exercise
Staying physically active can:
- Improve your energy levels
- Prevent or delay diabetes, heart disease, and other conditions
- Improve your mood
- Improve your balance
- Help you maintain or improve your strength
In one study, there were higher levels of a protein that promotes brain health in mice and humans who were physically active. Staying active could increase brain glucose metabolism, which may reduce the risk of Alzheimer’s.
Exercise may increase areas of the brain that are important to learning and memory, improving spatial memory. We’re still learning about the role exercise plays in cognitive decline.
Make exercising a social affair. Join other seniors in your senior living community for walks, exercise classes, or swimming lessons.
Eat a Healthy Diet
Eating a healthy diet may reduce your risk of chronic diseases while preserving cognitive function. A healthy, balanced diet includes:
- Low-fat or nonfat dairy products
- Lean meats, fish, and poultry
- Whole grains
- Fruits and vegetables
- Healthy fats
You can find brain-healthy foods through your senior living community’s dining program. Some diets, such as the MIND and DASH diets, are associated with less cognitive decline and a lower risk of Alzheimer’s disease.
Manage Health Problems
An underlying health condition may affect your brain, including:
- Stroke
- Delirium
- Depression
Cardiovascular risk factors are associated with dementia and cognitive decline. Schedule screening tests or make lifestyle changes to improve your heart health.
If you have a serious health condition, consult a doctor for treatment. Managing your cognition may delay or prevent cognitive decline.
Improve Your Cognitive Health Today
A few small lifestyle changes can have a big impact on your cognitive health. Apply these brain health tips to start improving memory and function. Remember, moving into a senior living community can make a big difference.
Discover top-tier senior living at Morada Lawton. We develop individual care plans designed to meet your unique needs.
Enjoy our variety of activities, licensed staff, and comfortable living options. Contact us now to schedule a tour.
