Cognitive Health
How to Create Cognitive Reserves to Lower Risks and Effects of Neurodegenerative Disorders
These five tips might help us enhance our cognitive reserves at any age to live a mentally active and joyful life as we get older.
This article defines cognitive reserves, highlights their importance, and provides five practical tips to enhance them with healthy lifestyle choices. This post is not health advice. My goal is to inform and inspire readers based on my years of professional research and personal experience.
I’ve numerous subscribers older than 50 years. Since I’m also over this age, their concerns resonate with me.
The common question is whether they could slow down the progress of neurodegeneration and, if so, what they could do. My short answer is yes, and there are multiple factors based on healthy lifestyle choices.
I explain the reasons, mechanisms, and practical approaches by introducing a critical concept called cognitive reserves without going into scientific details. Cognitive reserves are well-documented in the literature.
What is a cognitive reserve, and why does it matter?
First of all, cognitive reserves are not a new-age idea and not a controversial concept. It is a scientifically studied phenomenon that I have focused on for decades for personal and professional reasons.
In the simplest terms, cognitive reserve is to increase the resistance of the brain and mind to atrophy as we get older by using various techniques mainly based on lifestyle choices. Our cognitive reserves include improved memory, focus, attention, task switching, and problem-solving.
The purpose of cognitive reserves is to strengthen brain regions and make them more flexible as we age. The goal is to slow cognitive aging and reduce the risk of neurodegenerative disorders such as dementia.
As this paper on LANCET’s Neurology pointed out, “Cognitive reserve refers to individual differences in how tasks are performed that may allow some people to be more resilient than others. The concept of cognitive reserve holds out the promise of interventions that could slow cognitive aging or reduce the risk of dementia.”
The paper informs that “Epidemiological studies suggest that lifelong experiences, including educational and occupational attainment, and leisure activities in later life, can increase this reserve.”
For example, as pointed out in the paper, “the risk of developing Alzheimer’s disease is reduced in individuals with higher educational or occupational attainment.”
As documented in this 2019 review paper published in the Current Neurology and Neuroscience Reports, “The protective effects of cognitive reserves may provide an important mechanism for preserving cognitive function and cognitive well-being with age, partly because it can be enhanced throughout the lifespan.”
The review paper concludes, “Evidence to date supports the notion that higher levels of CR, as measured by proxy variables reflective of lifetime experiences, are associated with better cognitive performance and with a reduced risk of incident mild cognitive impairment/dementia.”
Cognitive reserves can be evaluated neuropathologically and behaviorally. The pathological methods use technological devices such as MRI (Magnetic Resonance Imaging) or CT (Computed Tomography) Scans. Experts can also use blood markers, that I plan to introduce in another article.
Cognitive reserves matter because millions of people suffer from neurodegenerative disorders. For example, as documented in this paper published in the Journal of Alzheimer’s Association, “an estimated 6.2 million Americans age 65 and older live with Alzheimer’s dementia today.”
Neurodegenerative diseases have many root causes. For example, for Alzheimer’s, the common culprit is the accumulation of two types of proteins, such as tau tangles inside neurons and beta-amyloid plaques outside neurons.
By using healthy lifestyle choices for the overall body, brain, and mind, we might slow down the accumulation of these proteins. Anything we do good for the body can be good for the brain and mind. I will provide practical tips in the following sections.
How to Enhance Cognitive Reserves with Healthy Lifestyle Choices
In this section, I provide critical points under five broad headings. The key mechanism is to keep the brain active by activating neurogenesis, as I explained in an article before.
1 — Be conscious of cells, mitochondria, and genes.
I start with the highest level, as awareness of cellular health is an excellent starting point. All our organs, including the brain, are made up of cells.
However, the brain has special cells called neurons. They are unique as they serve as messengers for information. As documented in a paper in MDPI, “in a single neuron, hundreds to thousands of mitochondria are contained.”
Our cells are powered by mitochondria and instructed by our genes. So if our mitochondria do not work correctly, we cannot get the required energy for the brain to function. If our genes get damaged, the cells get incorrect information causing undesirable biochemical and electrical signals.
The most important factor affecting our cells, mitochondria, and genes are oxidative stress, toxins, and associated inflammation for recovery from them. So any lifestyle choices we make to lower stress and inflammation can be excellent for our cellular health.
Takeaways
Lower stress and inflammation with fundamentals I explained in this article. Refrain from toxins existing in our food, water, and environment. Make your mitochondria denser with these twelve tips. Initiate autophagy and mitophagy to get rid of biological toxins and damaged proteins.
2 — Improve metabolic health by balancing hormones and neurotransmitters.
A well-functioning metabolism is critical in keeping our brain cells and connections healthy. Brain biochemistry depends on the nutrients provided by our metabolic process.
In short, these metabolic processes provide the required energy from glucose/fat molecules and building blocks from amino acids with co-factors of vitamins and minerals. So nutrition plays a critical role in overall brain and cognitive health.
In addition, metabolic hormones also need to work optimally to support the energy and amino acid requirements for brain cells and connections. For example, insulin resistance can adversely impact brain health.
The prime example is those with type II diabetes or metabolic syndrome are more prone to Alzheimer’s disease. As you might have heard, Alzheimer’s disease is called type III diabetes. The critical point is to understand the paradox of sugar for the body and brain.
I documented insulin resistance and practical tips to make the body insulin sensitive in this article. Fixing insulin resistance contributes to the brain’s health and other organs such as the heart, liver, lungs, kidneys, and pancreas. So, insulin sensitivity contributes to cognitive reserves.
I highlighted the importance of hormonal intelligence for metabolic and mental health and also documented the importance of other hormones in an article titled Lose Visceral Fat by Understanding the Intricacies of Six Critical Hormones.
Hormones and neurotransmitters serve as messengers among cells, tissues, and organs. Their balance depends on nutrition, movement, sleep, rest, and fun. Optimizing these healthy lifestyle habits can balance our hormones and neurotransmitters unless we have underlying health conditions.
Takeaways
Consume enough calories, amino acids, and micronutrients from nutrient-dense food. Maintain hormonal balance by following the fundamentals in this article.
3 — Reduce stress, regulate emotions, and improve relationships.
The health of our neurons, neuro circuits, and connections is highly affected by our thoughts, emotions, and their related stress.
By managing our thoughts and emotions, we can lower mental stress. Therefore cognitive flexibility and emotional regulation are two critical techniques that we can use to lower the risks of stress on brain chemistry and electricity.
Even though the brain is a physical entity, the associated processes are psychological constructs. We call these processes mind. Therefore, the body and mind are connected and are called psychosomatic.
The critical point is psychological elements such as thoughts and emotions can physically affect the brain. Thus, we need to pay attention to emotional stress, which significantly impacts the brain and cognitive health. The critical point about emotions is expressing them rather than suppressing or avoiding them.
The emotional part of the brain, called the limbic system, craves relationships. This part of the brain, linking to other parts, makes us social beings. Thus, meaningful relationships are critical for brain health. Meaningful connections are vital for enhancing cognitive reserves and improving mental health.
Even though the brain regulates emotions through cognitive, limbic, and reptilian parts, the body also plays a role in controlling our emotions. One of the critical bodily systems is breath, which is managed by the lungs and heart. Thus, controlling our breath as we do our thoughts and emotions is crucial for brain health.
Takeaways
Find practical ways to lower stress. Manage thoughts and emotions with mindfulness practices such as meditation. Improve relationships with loved ones, friends, colleagues, and community members. Empathy, compassion, optimism, and trust are vital characteristics.
4 — Use daily activities as brain boosters
During my cognitive science studies, one of the most exciting findings was the brain’s neuroplasticity by learning and activity. We can increase the capacity and capability of the neocortex through simple activities, including learning and practicing them.
In a previous story, I introduced a concept called neurobics. This concept can be explained with the metaphor of brain gymnastics using daily activities. The central premise of the concept is that repetitions can activate several parts of the brain, can strengthen neural connections, and expand the neural network.
I have been using neurobics to create cognitive reserves for decades. I measured the progress objectively and subjectively. Therefore, I pass along this tacit knowledge in my stories.
In short, we can use our daily chores or fun activities to stimulate various brain parts. For example, even though we have a dishwasher, I always wash my dishes myself as a daily activity.
In this particular example, I have a purpose, use my hands, feel the warm water, and focus on completing a task at a specific time. So it is a meditative activity. I only focus on each movement on the plates and the sensations.
In earlier days, I used to feel frustrated and irritated. However, after years, it is now a pleasant activity that turned out to be therapeutic for me. Many friends I introduced also enjoyed it. Some listen to music to add extra sensation. And some even sing while cleaning the dishes.
I use numerous other daily brain boosters, such as dexterous writing, brushing my teeth with both hands, and barefoot walking on grass or beach sand daily. These activities can create new neurons and strengthen the ones associated with these activities.
Reading and writing have significantly improved my cognitive reserves. Therefore, despite my personal and professional challenges, I read and write daily.
Takeaways
Using daily activities as brain boosters is an excellent way of creating cognitive reserves. It is up to your creativity to leverage the power of daily activities. Using them with loved ones can even be more empowering.
5 — Create hormetic effects and delicate balance with exercise, rest, fun, fasting, meditation, and thermogenesis.
I left these unique approaches to the end as they are comprehensive, and their roles in brain health are underestimated.
From my decades of experience, observations, and reviews, I learned that the brain needs constant stimulation and rest to create a delicate balance. Many physical and psychological activities are involved in maintaining this balance. However, I only focus on the key ones.
Exercise creates hormetic stress for the brain. I explained hormetic stress in an article titled Here’s How to Create Long-Term Comfort from Short-Term Discomfort. This article provides the practical use of hormetic stress for neurogenesis, mitogenesis, autophagy, and mitophagy with six lifestyle habits.
The effects of exercise can be neutralized with rest and fun. When we rest the body and enjoy activities, our hormones and neurotransmitters get balanced. A balance of hormones and neurotransmitters can recover the neurons and connections from oxidative stress and initiate growth for the cells.
Exercise, fasting, thermogenesis (cold/heat exposure), and meditation can change the brain’s chemistry for neurogenesis by increasing cognitive reserves. The fundamental mechanisms are signaling molecules, e.g., BHP (β-hydroxybutyrate), and growth proteins, like BDNF (Brain-Derived Neurotrophic Factor).
I introduced ketosis and BDNF in numerous articles. Interested readers might review the attached stories.
As I explained in a previous article, I choose ketosis as a lifestyle habit to improve my cellular, metabolic, neurological, and mental health. I also documented my reasons in an article titled Here’s Why and How I Fast, Move, and Meditate Daily for Decades.
Takeaways
Stimulate the brain with regular exercise, time-restricted eating, and thermogenesis. Daily cold showers and occasional dry saunas can be invaluable in enhancing cognitive reserves. Recover the brain from stimulation with rest, fun, nutrients, and meditation.
Final Words
Cognitive reserves can improve our mental resilience and flexibility against neurodegenerative diseases such as various dementia types (Alzheimer’s, Parkinson’s, Huntington’s, and Korsakoff’s Syndrome) and motor neuron diseases such as MS, ALS, and PLS.
As this paper in the Current Psychiatry Reports summarizes, “While physical activity preserves neuronal structural integrity and brain volume (hardware), cognitive activity strengthens the functioning and plasticity of neural circuits (software), thus supporting cognitive reserve in different ways.”
Apart from fundamentals such as restorative sleep, good nutrition, regular exercise, rest, and fun, low-hanging fruit to improve cognitive reserves is to leverage chores and daily activities as brain boosters intentionally.
For example, even though I can afford to hire gardeners or handymen, I prefer to do my gardening, mowing lawns, pruning trees, fertilizing flowers, cooking my own meal, and washing the dishes and clothes.
I know some elderly friends prefer using cars to go to shops in our suburb. I inspired them to walk short distances to local shops rather than using a car. Initially, they were resistant, but after a while, they enjoyed it so much that they encouraged other friends to do so.
While walking and having pleasant conversations, we can contribute to neurogenesis and create cognitive reserves for our future.
Interestingly, all my centenarian friends do their own chores and daily walk with their loved ones, friends, and community members. Most of them have no noticeable cognitive decline despite their old age.
As we are all connected in some ways in the spiritual domain, functioning relationships and meaningful social connections can nourish our minds and contribute to creating cognitive reserves.
The brain has patterns for self and others. Self-love, empathy, and compassion toward others can nurture the brain from my experience and observations. These approaches can attract loving people to our lives, bringing more pleasure and pleasant stimulation to our minds.
My focus is on preventative maintenance before diseases manifest. In this story, I only focused on preventative measures to reduce the risks of neurological decline.
Despite all measures, aging is inevitable, and the decline will continue. When we get neurological and mental disorders, at least we can survive more with cognitive flexibility. The younger we invest in cognitive reserves, the better for the long term. I resemble cognitive reserves to our karma account.
As specific nutrients such as omega-3 fatty acids are critical, I introduced them in an article titled Here’s How These 7 Nutrients Can Enhance Cognitive Health and Performance. You can check other valuable nutrients for cognitive health in the attached links.
Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, and other nutrients.
Since the brain is connected to all other organs and systems, I also wrote about their health. You might review them from the attached links:
Lungs Health, Pancreas Health, Kidneys Health, Skin Health, Dental Health, Bone Health, Leaky Gut, Heart Disease and Strokes, Liver Cancer, Leaky Brain, Brain Fog, Autoimmune Conditions, Chronic Inflammation, Nervous Breakdown, Type II Diabetes, Fatty Liver Disease, Metabolic Syndrome, Brain Health, Brain Atrophy, Dementia, Depression, NCDs, Infectious Diseases, Cardiovascular Health, Neonatal Disorders, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholestrol, High Triglycerides, Metabolic Disorders, other Major Diseases.
Focusing on my cognitive reserve helped me physically and mentally stay young, as I documented in a personal story titled Six Reasons I Feel Younger and Healthier as I Get Older.
Thank you for reading my perspectives. I wish you a happy and healthy life.
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