Lower the Risks of Neurocognitive Disorders in 6 Steps.

NCD risks, manifesting as neurological and psychiatric conditions affecting the cognitive system, might be lowered via healthy lifestyle habits.

The earlier neurocognitive disorders are diagnosed and treated, the lower the risks of their progress and improving the quality of life for patients. However, my preferred approach is lowering the chance of disease formation with healthy lifestyle habits and holistic health principles.

Therefore, in this article, I focus on proactively lowering NCD risks by focusing on known environmental and lifestyle factors and improving neuroplasticity and cognitive reserves.

In previous articles, I highlighted the importance of neuroplasticity and cognitive reserves. Neuroplasticity means that the brain can change and adapt in response to new experiences, allowing us to function as we age.

The cognitive reserve concept is the brain’s ability to compensate for areas that may not work as they are used to. Therefore, other brain parts can still be functional. The critical premise of creating cognitive reserve is that the brain can adapt to functioning effectively despite the age-related decline.

In cognitive science literature, neurocognitive disorders (NCDs) are covered under the neurobiology and neuropsychiatry domains as they show physical and psychological symptoms.

NCDs can be caused by genetic, environmental, and lifestyle factors. I focus on lifestyle and environmental factors as our knowledge of genetic factors is still limited and inconclusive. My only contribution to genetic aspects is creating epigenetic effects via healthy lifestyle habits.

First, I’d like to give a brief background on NCDs highlighting critical points so that the practical aspects in the following sections make sense to you.

An Overview of Neurocognitive Disorders

Neurocognitive disorders (NCDs) include neurological and psychiatric conditions affecting memory, attention, perception, language, decision-making, and problem-solving abilities. Cognitive function is a significant determinant of our quality of life.

Recent neuropsychiatry literature classifies neurocognitive disorder as mild and major. For example, DSM-5 added a new term, mNCD (mild neurocognitive disorder), “as a noticeable decrement in cognitive functioning that goes beyond normal changes seen in aging. It is a disorder that may progress to dementia — notably, it may not.”

Neurodegenerative diseases, other health conditions, brain injury, infections, toxins, and substance abuse might cause them.

According to World Health Organization’s ICD-11, mild neurocognitive disorders might be caused by the following nine conditions. I summarized them; you can find the details on the WHO site.

1 — Anaemias or Other Erythrocyte Disorders

2 — Infectious or Parasitic Diseases (meningitis)

3 — The Circulatory System Diseases (coronary atherosclerosis)

4 — Nervous System Diseases (cerebral palsy, epilepsy, encephalopathy)

5 — Endocrine Diseases (diabetes mellitus, hypothyroidism)

6 — Metabolic Disorders (hypo-osmolality or hyponatremia)

7 — Neoplasms of the brain or central nervous system

8 — Nutritional Disorders (vitamin B12 deficiency)

9 — Intracranial injuries.

Literature on cognitive impairment mentions conditions such as traumatic brain injury, HIV-related NCDs, Alzheimer’s disease, Parkinson’s disease, and other types of dementia such as vascular, frontotemporal, and Lewy body.

NCDs can be diagnosed as objective and subjective. Objective refers to diagnosis using examination and measurements by qualified healthcare professionals using tools like MRI or CT scans. Subjective means self-reported and based on observations.

As documented in a review paper by Dr. William McDonald, “The number of individuals developing a neurocognitive disorder (NCD) is increasing as the population ages. For example, the number of individuals with dementia doubles every 20 years.”

Here is a summary of my six-step approach to lowering NCD risks.

1 — Refrain from environmental and bodily toxins.

Environmental toxins can cause neurotoxicity. For example, they can damage or destroy neurons and neuronal connections. In addition, they can cause oxidative stress and inflammation in other cells, causing dysfunction.

Common environmental toxins are industrial chemicals, pesticides, air pollutants, mercury, lead, and cadmium which come into contact with our body via touch, inhalation, or ingestion.

These toxins might accumulate and cause further damage to cells, tissues, organs, and systems. There are practical ways to lower some toxins. For example, I use activated charcoal to reduce the amounts of heavy metals in my gut.

From a lifestyle perspective, the most common toxins come from cigarette smoking, drugs, and excessive alcohol use. Long-term and excessive smoking and drug use can cause severe intoxication in the brain cells.

Excessive alcohol use can cause ethanol toxicity and nutritional deficiencies like B vitamins. Therefore refraining from these habits can lower the risks of NCDs. You may check NIH’s document on the damaging effects of alcohol on the brain.

Furthermore, addictions to these substances can change the neurotransmitters and cause imbalances in the brain. Even though addiction is a psychological construct, its impacts have a biological effect on the brain, affecting biochemistry, as I documented in a previous article.

2 — Prevent traumatic and non-traumatic injuries.

The brain is a fragile organ. Therefore, minor infections or accidents can cause damage to neurons, tissues, and connections. Lowering the risk of injuries can reduce the chances of cognitive impairment and NCDs.

One of the common conditions is intracranial injuries caused by factors such as traumas, infections, and medical conditions. There are two types of intracranial injuries: traumatic and non-traumatic.

For example, a smash might cause traumatic intracranial injuries to the head. Such pressure can result in bruising, bleeding, swelling, or tissue damage. Some examples are concussions, fractures, and hematomas. Strokes, tumors, or infections cause non-traumatic intracranial injuries. I cover strokes in section #4.

In addition to preventing associated disorders via healthy lifestyle choices, a viable approach to preventing brain injuries is living mindfully and not taking too many risks at physical work and with hobbies such as competitive sports.

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 it’s possible to reduce your risk with proper techniques and protective headgear.”

Therefore, we must be careful when participating in risky sports like soccer, hockey, rugby, basketball, boxing, rollerblading, or skateboarding.

Another measure in preventing injuries is lowering risks related to moving vehicles like cars and bikes. For example, using seat belts in cars and helmets for bike riding is an excellent practice in many countries.

3 — Meet the fundamental requirements of the cells.

Our cells require certain conditions to maintain balance. They need to preserve a balance of different molecules and ions inside them. They communicate via various biochemicals such as hormones, neurotransmitters, and enzymes. I explained them in a previous article.

Like cells in other organs, the brain cells need energy, nutrients, movement, rest, and recovery. Therefore fundamental requirements such as quality nutrition with enough calories, regular exercise, restorative sleep, rest, timely recovery, and fun are crucial health factors.

These fundamentals can nourish, stimulate, and balance brain and nervous system cell activities. Anything good for the overall body is also beneficial for brain health.

These fundamentals can also address the most significant risk factor, oxidative stress, for any brain-related disorder. Therefore, methodical and diligent stress management can significantly lower NCD risks.

4 — Improve the health of endothelial cells.

Even though endothelial cells usually refer to cardiovascular health, their function and performance are crucial for brain health. I documented my experience and reviews in an article titled 10 Steps to Improve Endothelial Cells and Lower the Risks of Cardiovascular Disorders.

Endothelial cells on the interior surface of blood vessels form a single layer as a barrier between the circulating blood and the surrounding tissues.

They have distinctive structural and molecular features. For example, they have tight junctions and specialized receptors and interact with enzymes in blood clotting and inflammation.

Endothelial cells are involved in several functions, such as regulating blood flow, preventing blood clotting, maintaining the integrity of the vessels and tissue barriers, forming new blood vessels, regulating fluid balance, and regulating immune responses.

Controlling oxidative stress, chronic inflammation, blood sugar, blood pressure, triglycerides, homocysteine, and LDL cholesterol is essential for the health of endothelial cells to prevent plague formation. In addition, providing essential nutrients for their formation and maintenance is vital.

From the brain health perspective, the most critical aspect of endothelial cells is related to strokes which can cause cognitive impairment. Therefore, preventing strokes is a good investment in lowering NCD risks. Here’s How to Lower the Risks of Strokes in 5 Steps.

5 — Make the body insulin sensitive and metabolically flexible.

This item covers the metabolic aspects of cognitive health. Even though it is a small section, its scope is massive. I wrote numerous articles about insulin resistance and metabolic flexibility. I provided three tips to eliminate insulin resistance; therefore, I will not repeat them here.

Insulin is the master hormone signaling all cells for energy utilization, consumption, and growth. However, when cells become insulin-resistant serious complications happen in the brain and other organs.

Insulin resistance is a metabolic health condition. However, it also significantly impacts brain health as the brain is an energy-hungry organ. Balancing glucose and fat metabolism is essential for insulin sensitivity.

By making the body insulin sensitive, fat-adapted, and metabolically flexible, we allow the cells to use glucose and fat molecules more efficiently and might reduce the risks of cognitive decline and impairment.

Improving insulin sensitivity can also enhance endocrine health by optimizing other hormones and neurotransmitters. As documented in ICD-11, endocrine disorders such as hypothyroidism and type II diabetes can cause NCDs. I wrote about thyroid disorders in a previous article.

6 — Use and stimulate the brain daily.

In the previous points, I primarily touched on the physical aspects of lowering the risks of cognitive decline. However, not stimulating and not actively using the brain regions is also a known cognitive decline risk.

One of the viable solutions is to create cognitive reserves which can enhance neuroplasticity leading to neurogenesis. I documented my experience and perspectives in an article titled How to Create Cognitive Reserves to Lower Risks and Effects of Neurodegenerative Disorders.

We can stimulate the brain via various lifestyle habits such as movement, regular exercise, daily chores, hobbies, brain games, neurostimulation tools, and social connections.

Learning is one of the best ways to stimulate the brain and increase cognitive reserves. Language tools such as reading, writing, speaking, and listening can stimulate various brain regions naturally.

Learning activities, particularly experimentation, can enhance cognitive flexibility and maintain emotional regulation.

Regulating emotions is critical as chronic stress caused by unpleasant feelings is a massive risk factor for cognitive decline. After stimulating the brain, we must rest it using various stress management approaches.

From my experience, exercise, fasting, meditation, and thermogenesis are the best brain stimulators that give controlled acute stress to the brain, prevent accumulative stress and inflammation, and improve autophagy and mitophagy.

Therefore, I love moving, fasting, meditating, and getting cold/heat exposure daily.

Takeaways

1 — Reduce environmental and bodily toxins with healthy lifestyle habits.

2 — Take caution to prevent head injuries.

3 — Improve cellular health with healthy lifestyle choices.

4 — Improve metabolic health by making your body insulin sensitive.

5 — Stimulate the brain with daily activities to initiate growth factors.

Thank you for reading my perspectives. I wish you a healthy and happy life.

As a new reader, you might check my holistic health and well-being stories reflecting on my reviews, observations, and decades of sensible experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.

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