Slowing our brain’s decline: How to tap into the 70% we control

Genetics plays a role in how our brain ages. But that accounts for 30% of the cognitive changes that happen as we get older.

The other 70%? That’s up to us.

Neuroscientist Ana Daugherty runs the Healthy Brain Aging Lab at Wayne State University, where researchers are especially focused on how vascular disease raises the risk for cognitive decline, Alzheimer’s disease and related dementias.

Below is an edited interview Daugherty did with AgeWays Nonprofit Senior Services:

Q: What are some of the risk factors for cognitive decline?

A: High blood pressure, diabetes, metabolic syndrome. This set of risk factors is related to heart health and the vascular system. One of the most important things you can do is take care of the heart. The brain demands a lot of oxygen and metabolites in the blood, so things that impair our heart function may impact the brain.

Q: Is this a new understanding of cognitive decline?

A: No. The connection between heart disease and cognition was discovered early on. For example, we know that stroke can lead to behavioral issues. What is less obvious is how heart health contributes to brain aging. Many people develop these heart conditions in their lifespan. The things you start to do at 18 or 19 set you on the road for what your brain will be in your 70s.

Q: Can treatment for heart-related diseases slow cognitive decline?

A: We know how to diagnose high blood pressure and treat it. Medicating hypertension has benefits. We are reducing the risk for mortality, but not necessarily reducing the risk for dementia. That tells us that we don’t understand the actual mechanism that’s changing (the brain). It may not be blood pressure directly, or it is blood pressure, but we need to step in earlier.

So, what are the best ways to slow the brain’s decline?

Exercise

Everyday things that raise your heart rate qualify as heart health exercise, like walking quickly through the mall or gardening.

Because of the risk of falls, it’s important to do at least two days of muscle-strengthening activities each week. It doesn’t have to involve weights; getting up out of a chair, lifting groceries, walking around your yard can get your heart rate up and

help with strengthening muscles.

Challenge yourself to get a moderate increase in heart rate. You want 150 minutes per week (that’s less than three hours).

It’s about sitting less, too.

Diet

Make sure you are eating a lot of whole grains, fish, fruit and veggies (which are full of antioxidants), low fat and low dairy foods. Eating foods that are low in bad cholesterol and higher in omega fatty acids is beneficial.

Some diets that make the cut: Mediterranean and DASH (a plan with less sodium to help hypertension).

But it’s not just about what foods you’re eating, but the quantities you’re eating them. Eating a lot of cheese frequently, for example, contributes to higher levels of sodium.

Drinking alcohol in excess and frequently tends to show worse health outcomes — risk of dementia, heart disease, liver failure and general frailty.

Cognitive engagement

Cognitive engagement is anything that gets you thinking. Talking about a movie or book, doing puzzles, playing board games, knitting or learning a language are all ways to stay sharp.

Socialization

Connecting with family and friends leads to lower rates of anxiety and higher levels of well-being. It also seems to be linked with lower cognitive decline. Even introverts can benefit from being engaged with a community.

Resilience builders

Mindfulness, described as being aware of oneself and one’s surroundings without judgment or reaction, is linked to slower rates of cognitive decline.

Gardening, for example, can be mindful (and even healthier if you’re doing it quickly).

Dancing with a partner ticks other boxes. It is active and social.

Traveling and volunteering are other activities that can be protective for cognitive health.

‘It’s never too late’

If 70% of variability in aging is due to things in our lifestyle, then we have the power to make changes to help our cognitive health.

Even at the age of 70, you can boost your defenses — and slow cognitive decline.

It’s never too late to start. Doing something now will have effects.

This content is provided by AgeWays Nonprofit Senior Services, a nonprofit that serves older adults and family caregivers in Livingston, Macomb, Monroe, Oakland, St. Clair and Washtenaw counties. We provide services, programs and resources that are designed to help seniors age safely and independently. Call us at 800-852-7795 to get connected.