Aging well matters to all of us and for most, that means not just quantity of life, but quality of life, including avoiding cognitive decline. There have been many advances in research on Alzheimers over the last several years. Researchers have found many common characteristics shared by those who are or may be diagnosed with Alzheimer’s disease in the future. These include both modifiable and non-modifiable risk factors such as age, genetics, level of physical activity, smoking and alcohol consumption and whether a person continues to challenge their brain in new ways. Let’s explore how to maintain your brain as you age. 

Research Around Aging & Your Brain

A study in 2019 took a closer look at the impact of sleep on brain health [1]. It was found that many important brain processes occur while a person is sleeping, including changes in blood volume and cerebrospinal fluid (CSF) in the brain. Sleep is also associated with a slowing of neural oscillations which means a slowing of the electrical activities in the brain. This appears to be one of the reasons that our brains are able to clear waste during sleep. Poor sleep is likely a risk factor for the development of Alzheimer’s disease and other neurological processes because of something called neuroinflammation [2].

Whether you have a family history of dementia or just want to be proactive in keeping your brain healthy, focus on any modifiable risk factors.

These include practical tips to maintain your brain such as:

• Get good quality sleep
  • Minimize phone use before bed
  • Find ways to de-stress
  • Make a reasonable sleep schedule and stick to it

• Exercise
  • Decreases neural inflammation [3]
  • Improves vascular dysfunction [3]
  • Strengthens muscle brain connection [3]

• Avoid the risk factors you can
  • Alcohol
  • Cigarettes
  • Sedentary lifestyle

• Challenge your brain regularly with new activities
  • Emphasis on NEW: Try different brain games, learn new skills, practice a musical instrument

• Eat a healthy diet [4]
  • Avoid sugary beverages
  • Eat anti-inflammatory foods (turmeric, leafy greens, fatty fish, etc.)
  • Prioritize foods rich in antioxidants
  • Eat more plants

Courtney O’Neal, PT, DPT. Courtney graduated from Clemson University in 2010, and went on to get her Doctorate in Physical Therapy from Augusta University in 2013. She has treated children and adults since 2013, and enjoys working with patients on improving health and wellness, helping them meet their goals, and returning to their highest level of function.

Referances

[1] Nina E. Fultz et al.  ,Coupled electrophysiological, hemodynamic, and cerebrospinal fluid oscillations in human sleep.Science366,628-631(2019).DOI:10.1126/science.aax5440

[2] Uchida K. Waste Clearance in the Brain and Neuroinflammation: A Novel Perspective on Biomarker and Drug Target Discovery in Alzheimer’s Disease. Cells. 2022; 11(5):919. https://doi.org/10.3390/cells11050919

[3] Pedro L. Valenzuela, Adrián Castillo-García, Javier S. Morales, Pedro de la Villa, Harald Hampel, Enzo Emanuele, Simone Lista, Alejandro Lucia, Exercise benefits on Alzheimer’s disease: State-of-the-science, Ageing Research Reviews. Volume 62. 2020. 101108, https://doi.org/10.1016/j.arr.2020.101108.

[4] Chuan-Qi Chu, Lei-lei Yu, Guo-yuan Qi, Ya-Shi Mi, Wan-Qiang Wu, Yuan-kun Lee, Qi-Xiao Zhai, Feng-Wei Tian, Wei Chen. Can dietary patterns prevent cognitive impairment and reduce Alzheimer’s disease risk: Exploring the underlying mechanisms of effects. Neuroscience & Biobehavioral Reviews. Volume 135. 2022. https://doi.org/10.1016/j.neubiorev.2022.104556.