Our bodies undergo numerous changes as we age, and our brains are no exception. However, aging doesn’t necessarily mean cognitive decline is inevitable. With the right lifestyle choices, we can maintain our brain health and cognitive function well into our golden years.
This article aims to provide a comprehensive guide on maintaining brain health, preventing dementia, and promoting overall cognitive wellness.
What are the numbers, and how do they affect you?
Below is a summary of the statistics related to brain-related conditions in retired Americans, particularly focusing on Dementia, Alzheimer’s, Parkinson’s, and ALS:
- Prevalence of Conditions:
- Alzheimer’s Disease: More than 6 million Americans of all ages are living with Alzheimer’s in 2023. This number is projected to rise to 13.8 million by 2050. Among people aged 65 and older, 1 in 9 people (11.3%) has Alzheimer’s disease.
- Parkinson’s Disease: Approximately 1 million people in the U.S. live with Parkinson’s disease. The prevalence of Parkinson’s disease increases with age, but an estimated four percent of people with PD are diagnosed before age 50.
- ALS (Amyotrophic Lateral Sclerosis): Approximately 16,000 Americans have ALS, and an estimated 5,000 people in the U.S. are diagnosed yearly. ALS is 20% more common in men than in women.
- Dementia: Approximately 5.8 million Americans aged 65 and older live with dementia. By 2050, the number of people aged 65 and older with Alzheimer’s dementia may grow to a projected 13.8 million.
- Preventability and Treatability:
- Alzheimer’s Disease: Currently, there is no cure for Alzheimer’s. However, treatments for symptoms are available, and research continues. Some risk factors, such as age and genetics, can’t be changed, but evidence suggests that aspects of lifestyle may play a role in reducing risk.
- Parkinson’s Disease: Parkinson’s disease can’t be cured, but medications can significantly improve symptoms. In some later cases, surgery may be advised. Regular aerobic exercise might reduce the risk of Parkinson’s disease.
- ALS: There is no cure for this disease, but treatment can help to improve the quality of life, relieve symptoms, and prolong survival.
- Dementia: While there is currently no cure for dementia, some treatments can help manage symptoms. Some risk factors, such as age and genetics, can’t be changed, but a healthy lifestyle can help reduce the risk.
- Financial Impact:
- The cost of health care and long-term care for individuals with Alzheimer’s or other dementias is substantial. Alzheimer’s is one of the costliest diseases in society. The total payments in 2023 for all individuals with Alzheimer’s or other dementias are estimated at $355 billion (not including unpaid caregiving).
- Health care and long-term care costs for individuals with Parkinson’s disease are also substantial. The economic burden of Parkinson’s disease on patients and their families is estimated to be nearly $25 billion annually.
- The cost of managing ALS can be significant, with some estimates suggesting it can cost up to $200,000 per year.
- The financial impact of dementia care is significant, with costs varying depending on the level of care required. The total estimated worldwide cost of dementia is $818 billion, and it will become a trillion-dollar disease by 2028.
What may be surprising to some is that our lifestyle choices can significantly impact our long-term brain health and significantly increase risk factors. The habits we form, both good and bad, can either support or hinder our cognitive function as we age.
Below are a few examples:
Unhealthy Lifestyle Habits:
- Drugs: Recreational drug use can lead to cognitive impairment, memory loss, and in severe cases, irreversible brain damage. Drugs alter the brain’s structure and function, affecting neurotransmitters crucial for communication between brain cells.
- Alcohol: Chronic heavy drinking is a risk factor for many health issues, including cognitive decline. It can lead to brain damage and memory loss and increase the risk of developing dementia. Alcohol can cause neurotoxicity and alter the brain’s structure and function.
- Cigarettes/Tobacco: Smoking damages brain cells and is associated with cognitive decline. It increases the risk of developing dementia, including Alzheimer’s disease. Nicotine and other chemicals in cigarettes cause oxidative stress and inflammation, which can lead to brain cell damage.
Healthy Lifestyle Habits:
- Clean Nutrition: A balanced diet rich in fruits, vegetables, lean protein, healthy fats, and whole grains provide essential nutrients for brain health. Certain nutrients like omega-3 fatty acids, antioxidants, B vitamins, and others support brain function and protect against cognitive decline.
- Exercise: Regular physical activity increases blood flow to the brain, supporting the growth and survival of neurons. It also helps reduce stress and improve mood, which can contribute to better cognitive health. Exercise is associated with a lower risk of cognitive decline and dementia.
- Proper Hydration: The brain is about 75% water, so staying hydrated is crucial for brain health. Dehydration can impair short-term cognitive function and, if chronic, could lead to long-term issues.
- Stress Management: Chronic stress can damage the brain and lead to memory problems and cognitive decline. Techniques such as mindfulness, meditation, and relaxation exercises can help manage stress levels and protect brain health.
What are some of the most effective things you can do to maintain optimal brain health?
First, you must understand what brain health is:
Brain health refers to remembering, learning, planning, concentrating, and maintaining a clear, active mind. It’s about reducing the risk of cognitive decline and brain-related conditions, such as Alzheimer’s disease and other forms of dementia.
Just like physical exercise strengthens our bodies; mental exercise helps keep our brains fit.
Here are some examples of brain-boosting activities:
- Puzzles and Games: Crossword puzzles, Sudoku, chess, and card games can stimulate the brain and improve memory and cognitive function.
- Reading and Writing: Regular reading and writing can delay cognitive decline.
- Learning New Skills: Learning a new language, musical instrument, or any other skill can stimulate the brain and improve its resilience.
- Regular Daily Exercise: Exercise and movement stimulate the brain and increase activity within the motor neurons and dopamine receptors, significantly improving cognitive capacity. Also, exercise provides heightened oxygen levels to the brain, promoting healthy brain cells.
Nutrition for Brain Health
What we eat can significantly affect the health and aging of our brains.
These are a few examples of brain-healthy foods:
- Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids are essential for brain health.
- Antioxidants: Foods rich in antioxidants, such as berries, spinach, and nuts, can delay brain aging and improve memory.
- Whole Grains: Whole grains are fiber-rich and can reduce the risk of heart disease, promoting blood flow to the brain.
Easy Lifestyle Habit Changes:
- Physical Activity: Regular physical activity increases blood flow to the brain and encourages the development of new brain cells.
- Social Engagement: Staying socially active can ward off depression and stress, both of which can contribute to memory loss.
- Adequate Sleep: Sleep is essential for memory consolidation. Most adults need 7-9 hours of sleep per night.
- Regular Check-ups: Regular check-ups can help detect health issues early and keep them under control.
Maintaining brain health as we age is crucial for preserving our independence, quality of life, and financial viability. By incorporating brain exercises, a nutritious diet, and healthy lifestyle habits into your daily routines, you can fully support your brain health and enjoy your golden years.
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
www.twentyfirstcenturyaging.com
Sources:
- Alzheimer’s Association. (2021). 10 Ways to Love Your Brain.
- Mayo Clinic. (2021). Aging: What to expect.
- Harvard Health Publishing. (2021). 12 ways to keep your brain young.
