Mental Health
7 Tips to Prevent Cognitive Decline and Impairment
The earlier actions we take, the slower the decline can be.
Purpose of the Story
This article focuses on cognitive health, highlighting the risk factors for cognitive decline and impairment. I provide seven practical tips to prevent progress based on healthy lifestyle approaches.
Meaning of Cognitive Decline and Impairment
Cognitive decline refers to the gradual impairment of the nervous system and the brain regions affecting the daily lives of patients. It might start as mild and get intensified as the conditions progress.
Cognitive impairment describes the current state of patients. People with cognitive impairment experience memory loss, confusion, difficulty in recognizing others, and constant mood fluctuations.
The most common cognitive decline and impairment are seen in dementia patients. Alzheimer’s, as a dementia type, is the most widespread cognitive decline and impairment among older adults. Currently, Alzheimer’s disease affects over six million Americans.
Literature on dementia classifies stages of cognitive decline as low, mild, moderate, moderately severe, severe, and extreme.
Even though aging can cause cognitive decline, younger people might also experience it due to various risk factors such as brain injuries and metabolic disorders. Insulin resistance is one of the metabolic factors affecting cognitive decline.
People experiencing cognitive decline might forget daily tasks such as cooking, cleaning, walking, talking, and grooming based on the severity of the impairment. They cannot perform these tasks independently.
Why Cognitive Decline and Impairment Matter
Cognitive decline and impairment matter as these conditions interfere with our lives. Affected people simply lose mental function and become dependent on others. They cannot enjoy life as desired. Those people who don’t have carers need to be hospitalized in care centers.
The cognitive decline also has an economic impact affecting healthcare costs. For example, as documented in this 2015 paper on Alzheimer’s Organization, “annual mean medical costs for cognitively normal, mild-cognitive-impairment, newly-discovered dementia, and prevalent dementia were $6,042, $6,784, $9,431, $11,678 respectively”.
So severe dementia increases medical costs by almost double. In addition, the authors of this 2021 review paper on ASPE estimate that in the US, “between 2020 and 2060, the population ages 65 and older with severe cognitive impairment will roughly double, from about 3.5 million adults to 7.5 million.”
The cognitive decline leading to impairment might happen at any age. However, it is possible to reduce risks with healthy lifestyle factors by seeking support from qualified professionals and education.
For example, CDC advises that “by educating people about modifiable risk factors, encouraging early assessment and intervention, and understanding its impact on adults and their families, the health and well-being of many older adults may be improved.”
Subjective Versus Objective Cognitive Decline
According to CDC, “Subjective Cognitive Decline is the self-reported experience of worsening or more frequent confusion or memory loss. It is a form of cognitive impairment and one of the earliest noticeable symptoms of Alzheimer’s disease and related dementias.”
CDC informs that “Subjective Cognitive Decline can have implications for living with and managing a chronic disease or performing everyday activities like cooking or cleaning. Because it is self-reported, it does not imply a diagnosis of cognitive decline by a health care professional.”
Objective cognitive decline refers to diagnosis using examination and measurements by qualified healthcare professionals. For example, traumatic brain injury observed via MRI or CT scans by a specialist is an objective cognitive decline.
This cohort study published in PLOS Medicine provides an overview of subjective and objective cognitive function among older adults with a history of traumatic brain injury. It includes the cognitive profile of the large and growing population of older adults with prior traumatic brain injury who do not have a diagnosis of dementia.
Seven Practical Steps to Lower the Risks of Cognitive Decline and Impairment
In this section, I introduce seven practical tips to lower the risks of cognitive decline and impairment, mainly making lifestyle adjustments. Without going into details, I provide vital points. Interested readers might check the links for details. I covered most of them in previous articles.
1 — Stop smoking and refrain from toxins.
As toxins cause cognitive decline, we must refrain from ingesting them into our bodies. Stopping cigarette smoking as soon as possible is low-hanging fruit for smokers.
In addition to harming other organs, long-term and excessive smoking can cause severe intoxication in the brain cells.
I provided practical tips in a previous article titled Here’s How to Quit Smoking Permanently in Three Steps.
2 — Reduce alcohol use.
The moderate use of alcohol is not considered a risk factor for cognitive decline. However, excessive use of alcohol for a long time is a critical risk.
Therefore, if stopping is impossible, lowering alcohol consumption can be a wise choice for both brain and overall health. NIH (National Institute of Health) documented the damaging effects of alcohol on the brain and created awareness in this paper.
Excessive alcohol consumption not only causes nutritional deficiencies such as vitamin B in Korsakov Syndrome but also can harm the brain. Ethanol intoxication is well documented in the literature.
3 — Make the body insulin sensitive.
Insulin is the master hormone signaling all cells for energy consumption. However, when cells become insulin-resistant serious complications happen in the body.
Insulin resistance is a metabolic condition. However, it also impacts brain health. Therefore by making the body and the brain insulin sensitive, we can reduce the risks of cognitive decline.
I provide three tips to eliminate insulin resistance.
4 — Get rid of addictions.
Addictions can change the neurotransmitters and cause imbalances in the brain. Thus, even though addiction is a psychological construct, its effects have a biological effect on the brain, affecting biochemistry.
By addressing addictive behavior, we can lower the risks of cognitive decline and prevent impairment. Besides therapy and medication, mindfulness practices, regular exercise, balanced nutrition, and restorative sleep can reduce addictions.
I explained the mechanism of addiction in an article titled What DeltaFosB Is and Why It Matters in Solving Addiction Problems.
5 — Prevent Injuries.
The brain is a delicate organ. Even minor accidents can cause damage to tissues and connections. Therefore, lowering the risk of injuries can reduce the risks of cognitive impairment.
One of the measures is related to moving vehicles. For example, using seat belts in cars and helmets for bike riding is a good practice. We also need to be careful with some sports, such as soccer.
As informed by Healthline, “Heading in soccer can increase your risk of concussions. Over time, repeated subconcussive injuries can also accumulate and cause brain damage. But with proper technique and protective headgear, it’s possible to reduce your risk.”
A good approach to preventing injuries is living mindfully and not taking too many risks at physical work and with hobbies.
6 — Meet the fundamental needs of the cells.
I mentioned the importance of fundamentals in numerous metabolic and mental health articles. Anything good for the overall body is also beneficial for brain health.
All organs and the brain needs energy, nutrients, movement, and recovery. Therefore fundamental requirements like balanced nutrition with enough calories, regular exercise, and restorative sleep are crucial health factors. We also need to rest and have fun.
These fundamentals can nourish and stimulate the nervous system. However, as I mention in the next section, we also need activities to stimulate the brain.
7 — Stimulate the brain.
The previous points mainly touched on the physical aspects affecting cognitive decline. However, not using the brain regions can also lead to cognitive decline.
One of the key solutions is to create cognitive reserves. Therefore, I documented my experience and perspectives in an article titled How to Create Cognitive Reserves to Lower Risks and Effects of Neurodegenerative Disorders.
In addition to formal brain training, we can also use daily activities to increase cognitive reserves, as I explained in an article titled Here’s How I Use Everyday Activities As Brain Boosters. These boosters can increase cognitive flexibility and emotional regulation.
Regulating emotions is critical as chronic stress caused by unpleasant emotions is a risk factor for cognitive decline.
From my experience, exercise, fasting, and meditation are the best brain stimulators. I documented my experience in a story titled Here’s Why and How I Fast, Move, and Meditate Daily for Decades.
Final Words
Cognitive decline is inevitable as we age. It is part of the biological process. However, we can significantly lower the rate of decline and prevent cognitive impairment with healthy lifestyle habits.
Meeting the fundamental requirements of the body is an excellent start to lowering the risks of neurodegenerative disorders. Then, regularly stimulating the brain can lower the risks of cognitive decline.
In addition, we need to protect the brain biologically by lowering the risks of injuries. Therefore, acting mindfully and taking precautions in physical activities are essential measures.
Strokes can also cause cognitive impairment. Therefore, preventing strokes is a good investment in our cognitive health. I provided my review in an article titled Here’s How to Lower the Risks of Strokes in 5 Steps.
As nutrition is critical for the brain, I introduced some promising nutrients that might contribute to cognitive health in an article titled Here’s How These 7 Nutrients Can Enhance Cognitive Health and Performance.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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