Do you ever
walk into a room and suddenly cannot remember why you went there in the first
place? Have you ever been talking and mid-sentence you draw a blank as to what
you were going to say next? Do you ever misplace simple everyday items, such as
your eyeglasses or keys? Are you ever left tongue-tied trying to think of the word
you want to say, while you know the meaning you want to convey but the word
just isn’t coming to you?
Sometimes
moments like this can stop us in our tracks. It can be frustrating to have
a thought slip from our mind as quickly as it entered. At times it may even
cause us to question whether it is normal versus whether we should be concerned with the frequency of such incidents.
Fears aside, some forgetfulness is normal and does not necessitate worry. Some gradual
mental decline with aging is ordinary.
It is
typical that as we age, most people will take a bit longer to learn new
information or recall material. Additionally, our performance time may slow, and
we might become more easily distracted. It is common to forget names or words
from time to time. It is not unusual to misplace things occasionally. Normal declines
due to aging do not affect overall functioning and ability to ultimately complete
activities in our daily living. Typical aging does not affect recognition, intelligence,
or long-term memory.
Cognitive
impairment means someone
has difficulty remembering, learning something new, concentrating, and making
decisions affecting everyday life. For example, a person may more frequently
forget having had a conversation. They might now forget an appointment or planned
event, which they previously would have remembered. A person may begin to
suffer confusion (including identity confusion), impaired judgment, and loss of
short-term or long-term memory. One may also suffer form poor motor
coordination. Cognitive impairment ranges from mild to severe, and the advancing cases may include Alzheimer's and forms of dementia.
How
can we slow cognitive decline?
Much as
there are habits we can do to promote better physical health in our bodies, we
can also take steps to prolong our mental health. The sooner we start to focus on our brain health, the more we can prolong our cognitive capabilities, whether or not a person has been diagnosed as having a form of cognitive impairment. It may not be surprising to
know that many of things that benefit us physically can also benefit us cognitively.
- Exercise- Engage in regular cardiovascular
exercise, which elevates the heart rate in a healthy way. This could mean
exercise for at least an hour three days a week, or it could be as simple as
walking at least a half hour every day. The idea is to avoid obesity, high
blood pressure, diabetes, and other negative health risk factors. This will help keep your mind sharper.
- Diet- Eat a healthy diet. While there is
not one set diet that is professed to work for everyone, lowering or avoiding
the intake of processed foods and sugars, bad fats, and cholesterol is
encouraged. A diet full of vegetables and fruits is advised. Fish, poultry, and
lean meats are suggested over higher fat red meats. Whole grains, nuts, and seeds
are encouraged over processed grains. Healthy fats (such as fish like
salmon, avocados, and some nuts) and the use of olive oil is preferred to higher
fatty vegetable oils. Some people specifically prefer a Mediterranean-style diet,
including the Mediterranean-DASH diet. Putting better foods into your brain allows your brain to give you better output.
- Sleep- Get the appropriate amount of sleep
each night (suggested 7-9 hours). On the flip side, some studies now show that
getting too much sleep regularly (defined as over 9 hours a night) can also
have negative effects on the brain. Our brains need our bodies to rest so that they can perform at their peak.
- Mental Stimulation- Keep learning and try new things.
You might even consider taking a class, learning something from an online video,
or trying a new hobby. Encourage your brain to stay active through mental
exercises, such as reading and writing. You might do word search, Sudoku, or crossword
puzzles. You could assemble a jigsaw puzzle. Consider playing board or card games. Play music. Engage in group
discussions, such as through MyHelloLine. Vary what you do so that you are not staring at an electronic screen all day.
- Social Contacts- Maintaining social connections and
participating in social activities are advised. Staying connected helps limit
feelings of loneliness and depression, and it can lower stress levels. Social
activities also require one to engage in several mental processes, which
encourage better cognition. Pursue those activities that are meaningful to you—from
volunteering to joining a choir, from participating in a quilting circle to
helping a friend assemble new furniture, or from going on lunch dates with
friends to participating in a book club.
- Avoid Head Injuries- Take actions to avoid head
injuries. Take steps to avoid falls. For example, if needed, install a handrail
or non-slip flooring in the bathtub or shower. Move or avoid things that could be considered hazards for tripping or slipping. Wear your seat belt when riding
in a vehicle. Wear appropriate head gear if participating in activities such as
riding a bike or horseback riding.
- Alcohol- Moderate consumption is okay, if
you already enjoy an occasional alcoholic beverage. This should be limited to two
drinks per day for men and one per day for women. Some studies show that red
wine may be more effective than other types of alcohol. However, it should be
noted that heavy drinkers (defined as men having more than four drinks per day
or 14 drinks per week and women having more than three drinks per day or seven
drinks per week) are at a higher risk than nondrinkers for diseases such as
Alzheimer’s. If you are so inclined, go ahead and partake in happy hour today!
Feel free to
reach out and see how LifeBio can assist you in staying mentally stimulated
today. We have activities to engage people in telephone conversations and
through wellness checks. We offer online journals and print journals to encourage
writing and remembering life events. We have tools to encourage meaningful conversation,
especially using our reminiscence therapy. How can we best serve you today?
LifeBio can
be found online at https://www.lifebio.org/,
via email at info@lifebio.com, or via
telephone at 1-800-LIFEBIO.
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