3 factors that reduce cognitive decline

This happens a lot these days at weddings or parties. I met someone I know, but their names are far from me. I know who they are, their names on the tip of my tongue…but I can’t remember them. I usually offer them my wife, hoping that they will introduce themselves to her. If they don’t, I just tell her, “You know who they are.” If she’s in a bad mood, she says “no” and leaves me hanging dry. The first time it happened, I didn’t know where to look. Now, I just smile, take a thoughtful look, especially if they’re the same age or older and say, “I’m so sorry, but my gray is as white as my hair,” and I’m able to get out of the situation safely most of the time.

As long as our so-called “nominal aphasia” is limited to “forgetting” names under stress, when we meet many people or in unexpected circumstances, that’s okay. Anything more than that indicates cognitive decline, which over the years can lead to dementia.
A key component of healthy aging, the atmasvasth method, is to prevent or slow this cognitive decline.

A recent study by Samantha Gardner and colleagues [1] from Australia looked at the relationship between coffee consumption and cognitive decline and found that regular coffee drinkers had a lower rate of cognitive decline, which could be due to a slower rate of accumulation of the brain protein Aß amyloid. Coffee, apart from caffeine, also contains polyphenols and lignans, which may be the cause of the protective effect on cognitive decline.

However, reducing cognitive decline needs a multi-pronged approach that includes food, sleep, and physical activity [2].

Physical activity is perhaps the strongest evidence for reducing the rate of cognitive loss. Several randomized controlled trials and observational studies have shown that aerobic exercise, in particular, reduces the rate of cognitive decline across all ages, particularly in the elderly. [3,4]. This brings us back to the concept of the “magic pill” of physical activity. Whatever we do in life, the more active we are and the more free time we indulge in, in whatever form, whether it’s running, walking, yoga or strength training, the healthier we will be…in mind and body.

In the same way, what we put into our bodies is also important. vegan diet [5] With plenty of fruits, vegetables, and nuts and using nut oil or olive oil, with as few highly processed nutrients as possible, goes a long way in not only improving overall cardiovascular health, but also slowing down the rate of cognition decreasing. Aside from what we eat, individual substances and supplements are also claimed to help, such as coffee, as I mentioned at the beginning of the article. Omega-3 and other supplements are also known to help, but it’s best to be wary of so-called superfoods, so we know better.

The last part of the tripod is sleep. Lack of sleep is associated with increased cognitive decline… Good sleep helps maintain cognition and reduces the rate of decline.

Therefore, apart from doing everything possible to reduce the chance of having a stroke (multiple strokes can also lead to dementia), the three main factors that reduce the rate of cognitive decline and help us not forget names and events are physical activity, good sleep and healthy eating reasonable.

It’s really that simple.

Notes
1. Gardener SL et al. Higher coffee consumption is associated with slower cognitive decline and lower cerebral accumulation of Aβ-amyloid over 126 months: data from the Australian Imaging, Biomarkers, and Lifestyle Study. In front of me. Aging of the nervous system, November 19, 2021
2. Zhao Si et al. Dietary patterns, physical activity, sleep, and risk of dementia and cognitive decline. Core Nutr Rep. 2018 Dec; 7 (4): 335–345.
3. Blumenthal JA et al. Lifestyle and neurocognition in older adults with cognitive disabilities: a randomized trial. Neurology. 2019 Jan 15; 92 (3): e212-e223.
4. Stern Way et al. The effect of aerobic exercise on cognition in younger adults: a randomized clinical trial. Neurology. 2019 Feb 26; 92 (9): e905-e916.
5. Mazza E et al. The Mediterranean Diet in Healthy Aging. Healthy Aging Nutr. 2021; 25 (9): 1076-1083.

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