Mental Health and Cognitive Performance
How to Slow Down Subjective and Objective Cognitive Decline
Better cognitive function, health, and performance for the aging population with proactive lifestyle changes
The earlier actions we take, the slower the decline can be.
This article discusses how our cognitive abilities, like thinking, learning, memory, and attention, can weaken as we age. I offer seven practical steps to keep the brain and mind healthy. When I talk about cognitive decline, I mean that the brain and nervous system don’t work as well as they used to.
Cognitive decline isn’t just something that happens when we get older. Even younger people can have it because of factors like brain injuries or problems with how our bodies handle sugar, toxins, or infections. Cognitive decline can make it hard for people to do regular things they used to do easily.
People with cognitive decline might forget to do everyday things like cooking, cleaning, walking, talking, bathing, or caring for themselves. They can't think straight and cannot enjoy life like others. Their trouble with these things depends on their cognitive decline and impairment levels.
Scientists believe that there are different stages of cognitive decline, like how bad it is. It can range from mild to extreme. Scientific literature informs that we have two types of cognitive decline: subjective and objective. Understanding both is important.
Subjective cognitive decline is when we feel our memory or thinking is worsening, but it’s our own feeling and not a doctor’s diagnosis. It can be linked to various dementia types or, commonly, Alzheimer’s disease.
Objective cognitive decline is when medical specialists use tests and exams to diagnose memory, attention, learning, or thinking problems. For example, specialists look at brain pictures taken by machines like MRI, CT, or CAT scans.
A study in PLOS Medicine talks about both these kinds of decline in older adults who had a brain injury before. It helps us understand how they affect people’s minds.
Cognitive decline can gradually turn into cognitive impairment. It happens when our memory, attention, and thinking aren’t working well. People with this problem might forget things, feel confused, not recognize others, or have quick mood changes.
Dementia is a common condition where cognitive decline and impairment happen a lot. One kind of dementia is called Alzheimer’s, and it’s quite common among older people.
Actually, over six million Americans have it. There is still no cure for it. However, slowing it might be possible via lifestyle and medical interventions.
Cognitive decline and impairment are consequential because they can disrupt our lives. People affected by these conditions struggle with their thinking and rely on others for help. This can make life less enjoyable for them.
If they don’t have family or friends to help, they might need to go to special places for care. Cognitive decline in the aging population also significantly impacts the economy and the distribution of healthcare.
For instance, a study from 2015 found that medical costs for people with different levels of cognitive problems were higher. The worse the cognitive decline, the more money they needed for medical care.
Another study from 2021 said that the number of older adults with severe cognitive issues will double in the US by 2060. This means more people will need medical help. So, it is time we do something about it collectively.
Even though cognitive decline mainly affects the aging and unhealthy population, it can happen to anyone at any age. But we can lower the risks by making healthy choices and getting expert advice.
The CDC suggests that by teaching people about things they can change, catching problems early, and knowing how it affects families, we can help older adults stay healthier and happier.
Without going into scientific, technical, and theoretical details, I will give some practical ideas in seven steps, starting with low-hanging fruits.
Six Ways to Protect Our Brain and Mind
In this section, I offer seven steps you can do to reduce the chances of cognitive decline and problems with your thinking, memory, and learning.
These steps are all about changing our daily habits for better ones. If you want more information, you can follow the links provided. I’ve discussed most of these ideas in my earlier articles.
Remember that the earlier we invest in building cognitive reserves, the better for long-term cognitive health. And it is never too late at any age.
Step 1: Protect the brain by quitting smoking and avoiding toxins.
To safeguard our cognitive health, avoiding toxins that can harm our brains is crucial. Toxins come from food, drinks, air, and other environmental factors like plants, soil, and water.
One practical and effective step is to quit smoking if you’re a smoker. Cigarette smoke contains harmful substances that affect our overall health and intoxicate our brain cells, leading to cognitive decline.
Taking this step can be a giant leap toward better brain health. For more guidance on quitting smoking, you can refer to my earlier article Here’s How to Quit Smoking Permanently in Three Steps.
Step 2: Make informed choices about alcohol and drugs.
While moderate alcohol use is generally considered safe for cognitive function and health, excessive and prolonged alcohol consumption poses a significant risk.
If completely stopping alcohol use is challenging, consider reducing your alcohol intake to protect both your brain and overall well-being.
The National Institute of Health (NIH) has documented the detrimental impact of alcohol on the brain in a comprehensive paper.
Excessive alcohol consumption can lead to nutritional deficiencies like vitamin B deficiency, causing Korsakov Syndrome and directly harming brain function. Educate yourself about the potential effects of alcohol on your cognitive health to make informed decisions.
All man-made drugs can severely affect the brain cells and might cause cognitive decline, impairment, and neurodegeneration. Refraining from recreational drugs and lowering medications with support from qualified healthcare professionals is crucial.
Step 3: Address and manage addictive behaviors.
Addictions can disrupt the delicate balance of neurotransmitters in the brain, triggering biochemical imbalances. To understand the mechanism behind addiction, I explained the significance of managing DeltaFosB in solving addiction issues.
Although addiction stems from psychological factors, its impact has a tangible effect on brain chemistry. By tackling addictive behaviors head-on, we can actively reduce the risks of cognitive decline and impairment.
Regular exercise, maintaining a balanced diet, prioritizing restorative sleep, downtime, fun, and meditation can also help overcome addictions.
If lifestyle choices cannot help you address and manage addictive behavior, you need to obtain timely support from qualified healthcare professionals who can help through therapy, medication, and mindfulness practices to manage addictive tendencies.
Step 4: Safeguard against injuries and infections.
Our brain is a fragile organ, susceptible even to minor accidents and infections that can harm its tissues and connections. Taking proactive steps to prevent injuries and infections can significantly reduce the likelihood of cognitive impairment.
Simple measures, such as using seat belts in cars and helmets while biking, are essential practices to adopt. It’s crucial to exercise caution in activities like sports, for instance, soccer, where heading the ball can increase the risk of concussions and cumulative brain damage.
Healthline emphasizes the importance of proper technique and protective headgear to minimize these risks. An effective strategy for injury prevention involves embracing mindfulness, exercising caution in physical activities, and refraining from unnecessary risks in both work and hobbies.
Step 5: Engage the brain and mind passionately.
While the previous steps focused on physical aspects, neglecting mental stimulation can also contribute to cognitive decline.
Building cognitive reserves is key to keeping our brains active and resilient. In my article How to Create Cognitive Reserves to Lower Risks and Effects of Neurodegenerative Disorders I share my insights and personal experiences on this topic.
Alongside formal brain training like via cognitive apps, everyday activities and neurobics can also boost cognitive reserves. These simple actions can enhance cognitive flexibility and emotional regulation.
Managing emotions by training our brain and mind is crucial, as chronic stress stemming from negative emotions is a known risk factor for cognitive decline.
My journey shows me that exercise, fasting, and meditation are potent brain stimulators. I detail my practices and their impact in a previous story titled Here’s Why and How I Fast, Move, and Meditate Daily for Decades.
Engaging your mind and incorporating these practices can build cognitive strength and contribute to a healthier, more resilient brain.
Step 6: Nourish your cells and make the body insulin-sensitive.
As emphasized in various articles on metabolic and mental health, prioritizing the fundamental needs of our cells and mitochondria is a cornerstone of overall well-being, including brain health.
Just as what benefits the body benefits the brain, our organs and mind require energy, nutrients, movement, rest, and recovery.
This translates to essential practices like balanced nutrition, regular exercise, and restorative sleep. Taking breaks and enjoying leisure time are equally crucial.
Focusing on these fundamentals can effectively nourish, stimulate, and rest the nervous system.
Furthermore, the body’s master hormone, insulin, plays a pivotal role in energy regulation for all cells. However, when cells develop insulin resistance, it can lead to serious health complications, including cognitive decline, as the brain cells cannot get the required energy to survive and thrive.
Insulin resistance, a metabolic condition, also affects brain health. Therefore, enhancing insulin sensitivity throughout the body and brain becomes a key strategy to reduce the risk of cognitive decline.
As I wrote several articles about insulin resistance and sensitivity, I will not repeat them. You may find the links to articles in the attached list.
Making the body fat-adapted is ideal for preventing insulin resistance, leptin resistance, elevated cortisol, and other hormonal or neurotransmitter imbalances. When I achieved this goal, my metabolic and mental health significantly improved.
Final Thoughts for Empowering Our Cognitive Health and Function
Cognitive decline is a natural part of aging, but it doesn’t have to define our health and wellness journey. Adopting healthy lifestyle practices can slow down the decline and cognitive impairment, lowering the risks of neurodegenerative disorders.
Starting with the basics, nurturing our body’s fundamental needs forms a strong foundation. This includes balanced nutrition, regular exercise, restorative sleep, and taking moments to recharge. This comprehensive care sets the stage for robust cognitive well-being.
Yet, it doesn’t end there. Regularly engaging and stimulating our brain is essential to maintain cognitive vitality. We bolster our cognitive and mental resilience and promote cognitive health through mindful activities and cognitive exercises.
Equally important is safeguarding our brain biologically. Preventing injuries, especially head injuries, can significantly reduce the risk of cognitive decline. Mindful practices and safety precautions are our allies in this endeavor.
We must also consider the health of our circulatory system. Taking measures to prevent strokes is an investment in our cognitive longevity. By prioritizing heart health, we can enhance our brain’s well-being.
Evidently, nutritional biochemistry emerges as a key player in our cognitive health journey. Exploring the potential benefits of certain nutrients can further enhance our cognitive prowess.
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.
In addition, lifestyle interventions like intermittent fasting, fast-mimicking diets, and long-term fasting, which can induce ketosis, have promising outcomes for cognitive and metabolic health.
They can initiate the body's self-healing abilities, like autophagy and mitophagy., which can keep the brain cells healthier. I even started teaching them in primary schools.
I also use alternative water and soil therapies and find thermogenesis and thermoregulation through cold showers, ice baths, and dry saunas. These therapies can activate the lymphatic system and clear garbage from the skin and other cells.
Mediation, mindfulness, flow state, cognitive behavioral therapy, laughter therapies, yoga, pilates, tai chi, and martial arts can be great to keep the brain in growth mode.
Increasing BDNF (Brain-Derived Neurotrophic Factor) must be the main goal for cognitive health. Remember, the brain needs four types of workouts and three types of rest.
We should stay optimistic with the growth mindset, refraining from perfection, negative self-talk, self-sabotage, and social isolation.
So, in this story, I covered seven essential steps, each a pillar of cognitive well-being with practical tips. From embracing a toxin-free life and curbing excessive alcohol use to creating cognitive reserves and promoting brain stimulation, we’ve uncovered a quick roadmap to cognitive vitality.
Remember, our cognitive health and performance are in our hands with support from others. By weaving these practices into the fabric of our lives, we’re crafting a story of empowerment, resilience, and enduring cognitive strength. Start the journey by embracing the power within you.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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