It’s not unusual to see a gradual decline in mental capacity as we age, but there are steps that adults in their 60s and older can take to remain mentally active and maintain their cognitive health.
Helen Lavretsky, MD, a professor-in-residence in the Department of Psychiatry at UCLA Health and a geriatric integrative psychiatrist, offers advice on preserving cognitive health by incorporating preventive measures into daily life.
“By your late 50s, a lot of risk factors for cognitive decline have accumulated,” Dr. Lavretsky says. “But there are important lifestyle factors that we know can contribute to improving cognitive health.”
Exercise
High blood pressure, increased cholesterol, diabetes and obesity are among the factors that contribute to cognitive health, says Dr. Lavretsky.
“What’s good for the heart is good for the brain,” she says.
So Dr. Lavretsky recommends engaging in regular physical and mental activity to keep the body and the mind, active.
“The recommended duration of physical exercise is 30 minutes a day, five days a week of moderate physical activity, as well as two days of weight training for aging adults,” she says. “Walking, playing with pets, attending gym classes, or connecting with nature is highly recommended.”
She also suggests that older adults who mostly stay at home or have a physical challenge engage in at least one mental or physical activity to look forward to during each day.
Consult with your primary care physician before beginning any new exercise routine.
Diet
Adopting a Mediterranean diet — with an emphasis on plant-based foods and healthy fats — is essential for adults’ gut health, says Dr. Lavretsky. And what you eat affects the brain.
“The bacteria in our gut contributes to our brain health and good mood,” she says. “The use of prebiotics and probiotics, such as pomegranate juice, yogurt or kefir and fermented vegetables, and choosing healthy whole foods over processed foods, is very important.”
Prebiotics are compounds in food that encourage the growth of gut bacteria, while probiotics are live microorganisms that help maintain gut health. To preserve this balance in the gut, it is important to consume a variety of fresh fruits, vegetables and other foods rich in prebiotics.
In addition to plant-based foods, Dr. Lavretsky recommends drinking water, with electrolytes if needed, and opting for green or black tea over sugary beverages and large amounts of alcohol (more than one drink per day). These are common dietary habits that are practiced in the world’s Blue Zones, regions in which people live longer.
“The common denominator of all Blue Zones that exist around the world is consuming mostly a plant-based diet with nuts, being active, having social support, and participating in community activities,” says Dr. Lavretsky.
Relaxation
To counter the impact of daily stress and anxiety, Dr. Lavretsky recommends engaging in mind-body practices including simple breathing techniques, tai chi or yoga classes to help with stress reduction and self-regulation.
Specifically, practicing the “3-3-3-3” box breathing method for three-10 minutes — inhaling for three seconds, holding the breath for three seconds, exhaling for three seconds, and then holding again for three seconds — is one technique that can help drop blood pressure and heart rate, says Dr. Lavretsky.
These techniques are “highly beneficial for mental health and stress,” engaging the body and mind in calming forms of stress-reducing therapy.
Sleep
“Sleep is essential for brain clearing and aging,” says Dr. Lavretsky.
“For example, we know that Alzheimer’s is associated with the accumulation of proteins in the brain, such as amyloid and tau proteins. During sleep, the brain clears itself from these proteins,” she says.
To support this cognitive function, adults should receive seven to nine hours of sleep per night as recommended by the American Heart Association.
Dr. Lavretsky suggests that the brain acts “like a sponge,” actively working to “provide rest and restoration and clear waste materials from the brain during our sleep.”
Vision and hearing
Hearing and visual impairment are correctable factors that can contribute to cognitive decline, says Dr. Lavretsky.
“Hearing and visual impairment need to be corrected to the best ability because they contribute to isolation. When people don’t hear or see well, they are automatically more socially isolated, leading to greater cognitive decline,” she says.
For those who have difficulty hearing, in particular, Dr. Lavretsky strongly encourages adults to “not resist wearing hearing aids.”
“Family members also can be helpful in identifying correctable causes, such as insisting upon regular checkups, audiology, optometrist, and ophthalmologist appointments,” she adds.
Joy and purpose
Finally, Dr. Lavretsky says “living a joyful and purposeful life” — which can be found in such pursuits as volunteering, playing an instrument, learning languages, or exploring other activities — is the most essential when it comes to maintaining a healthy mind.
“It’s important to add life to years and not years to life,” Dr. Lavretsky emphasizes. “Living life to the fullest, actively participating in your own healing, and determining your own destiny is the best application of living a healthier life.”
