Cognitive decline refers to the gradual loss of cognitive abilities like memory, attention, learning, reasoning, and problem solving. It is a natural part of aging, but can be accelerated by certain health conditions.
As we get older, our brain physiologically changes. The frontal lobe, which controls executive functions like planning and decision making, shrinks. Connections between neurons slow down, and neurotransmitters like dopamine decline. The hippocampus, vital for forming memories, loses volume. These changes make it harder to learn new information, multitask, and retrieve memories.
Mild cognitive impairment (MCI) is a transitional stage between normal aging and dementia. People with MCI have more cognitive problems than normal for their age, but can still independently function. Around 15-20% of people over 65 have MCI, and it increases the risk of developing Alzheimer's or other dementias.
There are a number of modifiable risk factors that can hasten cognitive decline:
| Risk Factor | Effect on Brain |
|---|---|
| Cardiovascular disease | Hypertension, stroke, and heart disease restrict blood flow to the brain. |
| Diabetes | High blood sugar levels damage blood vessels in the brain. |
| Obesity | Excess visceral fat causes inflammation that damages brain cells. |
| Smoking | Smoking increases risk of vascular disorders. |
| Sleep apnea | Interrupted oxygen to the brain during sleep causes cognitive problems. |
| Depression | Stress hormone cortisol can kill brain cells. |
| Social isolation | Less cognitive stimulation accelerates decline. |
| Physical inactivity | Exercise improves blood flow and neuroplasticity. |
Fortunately, cognitive decline is not inevitable. There are many ways we can strengthen our cognitive abilities as we age through exercising both our bodies and brains:
| Lifestyle Habit | Benefit for Brain |
|---|---|
| Cardiovascular exercise | Improves blood flow and neuroplasticity. |
| Puzzles, problem solving, learning new skills | Challenges different cognitive domains like verbal, spatial, memory, math. |
| Mediterranean diet | High in omega-3s, antioxidants, and anti-inflammatory foods to nourish the brain. |
| Social engagement | Relationships, community service, parties, or volunteering provide cognitive stimulation. |
| Managing chronic conditions | Controlling diabetes, hypertension, sleep apnea helps protect the brain. |
| Hormone therapy | Balance Clinic offers bioidentical hormone replacement tailored to your needs to counteract age-related hormone decline. |
| Brain training apps | Apps like Lumosity, Elevate, or BrainHQ can improve working memory, processing speed, and attention. |
| Getting enough sleep | 7-9 hours nightly allows the brain to recharge and clear waste. |
| Reducing stress | Yoga, mindfulness, or meditation help combat the negative effects of chronic stress on memory, focus, and decision making. |
While some cognitive decline is expected with healthy aging, it is not inevitable. Taking a proactive approach to strengthen cognitive abilities by adopting brain-healthy lifestyle habits can help keep the mind sharp well into old age. If concerned about cognitive changes, speaking to a doctor about screening for MCI or reversible causes is recommended. Hormone optimization therapy, such as that offered by Balance Clinic, can also help counteract age-related hormone declines. With a comprehensive approach, it is possible to maintain strong cognitive function throughout life.