Our bodies give us clear cues when we need to attend to our physical health: We feel fatigued when we don’t get enough sleep, gain or lose weight when our eating habits struggle, or feel out of shape when we neglect exercise. Attending to brain health is just as important, but it may be harder to identify the signs that indicate you need to make a change. Changes in brain function and memory occur as we age. It’s important to understand and adopt healthy habits that support brain function — and it’s even more important to know how to respond when you notice cognitive changes.
Healthy habits for brain function
Biological changes in the brain, such as the loss of brain mass and breakdown of neurotransmitters (the chemicals that send messages between cells) can decrease short-term memory and increase risk for types of dementia. Maintaining a healthy lifestyle with habits that address physical, social and mental needs can improve brain function and reduce the risk of disease.
“One of the very best things you can do for brain health, not only from a cognitive standpoint but also from a mood regulation standpoint (depression/anxiety), is cardiovascular exercise,” says neuropsychologist Kimberly Doyle, PhD, neuropsychology program manager at the Baylor AT&T Memory Center located at Baylor University Medical Center in Dallas.
Regular exercise improves blood flow and increases brain metabolism, which stimulates the production of neurotransmitters and the formation of synapses. Researchers associate regular exercise habits with improved brain health. Even just 45 minutes of low-impact cardiovascular exercise, like walking, biking or light aerobics five to six times a week can be just as impactful on the brain as medications prescribed to improve memory.
It may surprise you to learn that social engagement and connection can lead to longer, healthier lives. People need to connect with other people. The isolation caused by the COVID-19 pandemic resulted in cognitive decline for many geriatric patients, an example of the importance of social connection — and what happens without it. Conversations with friends and family, for example, aid memory because they offer an opportunity to hear and process information, which can help with memory recall. “We encourage our seniors to be joiners, whether it is a book club, a church or a community center,” says Doyle. “It is very beneficial for your memory to be socially engaged.”
Keep your brain active by engaging in challenging activities that require you to problem-solve or learn a new skill. Picking up a new hobby, volunteering, playing games with friends, debating policy or learning a musical instrument are great ways to stimulate the brain. Listening to music, too, lights up your whole brain and evokes memory — and it’s a better choice than vegging out in front of the TV. “When you listen to music, you have sensory experience and emotional experience,” says Doyle. “It stimulates multiple areas of your brain.”
Connecting across generations can be an incredible way to improve brain health, too. “Grandchildren are excellent tools to get grandparents to do things they wouldn’t otherwise want to do,” Doyle says. “Encouraging [seniors] to play games or read to their grandchildren can help them stimulate their brains.”
Habits like eating a healthy diet, reducing stress and getting good sleep can improve your brain health — and your overall health, too. One of the best diets for brain health is the Mediterranean diet, including a version of it designed to aid with brain health: the Mediterranean-DASH Intervention for Neurodegenerative Delay. On this diet, you should aim to eat at least one serving of fatty fish, such as salmon or tuna, per week. Three or more servings of whole grains, a salad and one other vegetable should be eaten daily. Berries, such as strawberries, blueberries, raspberries and blackberries, should be eaten at least twice per week. Overall, a diet that’s rich in essential fatty acids and includes foods high in antioxidants like vitamins E and C has been shown to have a positive effect on brain health.
Stress has a negative impact on the brain, so working to reduce stress is essential for maintaining good health. Exercise and meditation can improve stress levels and support your brain.
Finally, a good night’s rest does wonders for brain health. You should be aiming to sleep six to eight hours each night. Restful sleep aids memory function and can reduce risk of dementia. Your brain, specifically your glymphatic system, works hard to reduce buildup of a byproduct called adenosine in your brain. But a lack of sleep can result in a buildup of this waste, which will impact your memory, mood, attention and processing speed. Insufficient sleep can result in higher risks for dementia, stroke and cognitive decline.
Keeping an eye on cognitive changes
Maintaining good health requires an awareness of your body and the changes happening to it. A certain degree of forgetfulness is normal as people age, but some signs may point to dementia or Alzheimer’s. Learning to distinguish between normal forgetfulness and signs of a bigger cognitive issue is important so that you and your doctor can respond appropriately.
Alzheimer’s, a disease that typically affects short-term memory, may initially show up in two key ways: changes in functioning and apathy or anxiety. Being unable to do what you were previously able to do — such as remembering basic information or making decisions — is one indicator of a change in overall functioning. Apathy about things that were previously a regular part of your life — like social groups, attending events or exercising — is another indicator. An increase of anxiety or a change in mood can also be an indicator of Alzheimer’s.
Responding to cognitive decline indicators and diagnoses
Should you notice these signs of cognitive decline, it’s important to speak with a physician. Bring a family member with you who can help take notes and provide additional input to your doctor. Start with your primary care physician, who can refer you to a neuropsychologist for cognitive testing if recommended. Cognitive testing assesses functional ability relative to others of similar age and is interpreted in the context of supporting materials, such as neuroimaging (CT scan or MRI), biomarker testing, medical history and collateral reports (family or friend observations). This type of testing helps the doctor understand what is happening in your brain, whether that is strokes, atrophy, tumors or something else.
While biomarkers are a wonderful tool, they don’t tell the doctor about function — and diagnosing dementia requires a functional diagnosis, not just a structural one. After the neuropsychological testing, the doctor will provide feedback and help you understand your next steps.
Getting dementia or Alzheimer’s diagnoses can feel overwhelming — and confusing. While there is no cure for dementia, tests can detect the type and severity, which can help you determine an appropriate care plan. Certain therapies can slow down the progression of the disease and the mental decline associated with it. New medications called monoclonal antibodies targeting amyloid plaque buildup, which were approved by the Food and Drug Administration in 2023, are the first new medications that have been approved for addressing the disease in nearly two decades. While these medications can positively impact the course of Alzheimer’s disease, it’s important to note that they are only used for people with mild forms of the disease. It’s critical to get an early diagnosis for Alzheimer’s and dementia so that you can begin a treatment plan promptly.
Maintaining brain health can help you live a long and healthy life. With a few healthy habit changes you can keep your mind, body, and spirit strong as you age. When signs of memory loss do occur, be vigilant and talk to your primary care physician. If you don’t have a primary care physician, you can find a doctor online today.
Photography may include models or actors and may not represent actual patients. Physicians provide clinical services as members of the medical staff at one of Baylor Scott & White Health’s subsidiary, community or affiliated medical centers and do not provide clinical services as employees or agents of those medical centers or Baylor Scott & White Health.