Healthy Cognitive Ageing
Our brain is not immune to changes with time and what I will call significant life experience (read getting wiser and older). The positives of getting older are of course wisdom, knowledge, better emotional regulation skills and maturity.
In health ageing there are changes in thinking domains such as how fast we can process information, our working memory span (how much information we can hold in mind at the one time), and normal reductions in memory skills[1]. These changes in functioning occur due to changes in brain structure. Yep…. What’s a bit of brain thinning and shrinking between friends? These changes are normal, natural processes (we’ll deal with other processes another day).
So how to I maximise my healthy brain?
People are much better at understanding what is good for ‘heart health’ thanks to public education campaigns. But everything that is good for your heart health, makes for excellent brain health. This includes:
1. Physical exercise and activity. We’re talking moving, stretching, strengthening, participating, setting goals etc.
2. Mind exercise and engagement. These are things important to you. It can be learning something new, reading, playing games with others, solving puzzles but does not mean you need specific computer programs.
3. Social connectedness. Family, friends, interest groups etc. In my suburb the local walking group thoroughly reward themselves with far more time at the coffee shop after their walk than actual walking.
4. Taking care of your medical health (talk with your GP about managing health conditions, blood pressure, your medications and vitamin levels).
5. Diet. Be conscious of the food you eat with evidence for a number of dietary strategies and brain health.
6. Reduce or eliminate alcohol, tobacco and other substances.
If you want to know more about the factors that promote good brain health there are some great easy-to-read books such as Dr Nicola Gates book “A Brain for Life” or Dr Ginni Mandsberg’s “Save Your Brain”.
Or visit https://www.dementia.org.au/brain-health/reducing-your-risk-dementia
Or Cognitive Health and Older Adults | National Institute on Aging (nih.gov)
[1] Park, D.C., & Reuter-Lorenz, P. (2009). The adaptive brain: Aging and neurocognitive scaffolding. Annual Review of Psychology, 60, 173-196. You can access this at The Adaptive Brain: Aging and Neurocognitive Scaffolding - PMC (nih.gov)