Understanding cognitive health: how to keep your brain sharp as you age

The role of neuroplasticity in brain health

The human brain is an incredibly adaptable organ, capable of changing its structure and function throughout life. This process, known as neuroplasticity, allows us to learn new skills, form memories, and recover from injuries. According to Dr. Steven Laureys, a neurologist and Canada Excellence Research Chair in neuroplasticity at Laval University, "You're challenging what you know today and what you will be able to do tomorrow." Neuroplasticity is the brain's way of adapting to new experiences, and it plays a crucial role in keeping our cognitive functions sharp as we age.

One of the key ways to promote neuroplasticity is by continually learning new things. Engaging in novel and challenging activities stimulates the brain, encouraging the formation of new neural connections. Dr. Manuel Montero-Odasso, a professor of medicine at Western University, suggests that learning a new language or picking up a musical instrument are excellent ways to keep the brain active and healthy. However, Dr. Laureys cautions against setting expectations too high when starting a new activity. "Sometimes we expect too much too quickly. Just enjoy the ride," he advises.

The impact of social connections on cognitive health

Maintaining social connections is another critical aspect of cognitive health. Studies have shown that people who engage in regular social activities have a lower risk of cognitive decline. Social interactions stimulate various parts of the brain, helping to maintain cognitive function. Dr. Veena Dwivedi, a psychology and neuroscience professor at Brock University, emphasizes the importance of staying socially engaged. Whether it's joining a community group, volunteering, or simply having regular conversations with friends and family, these interactions are vital for brain health.

Social activities can also be combined with cognitive exercises to enhance their benefits. For instance, playing word games like Wordle with friends or family not only challenges your brain but also adds a social element that further boosts cognitive function. "Wordle is fine, but if you're sitting by yourself [and] you don't talk to anybody, it's not going to help that much," says Dr. Dwivedi. The combination of cognitive and social stimulation can be a game changer in maintaining brain health.

The importance of physical activity for the brain

Physical exercise is well known for its benefits to cardiovascular health, but it also plays a significant role in maintaining cognitive health. There is a strong connection between heart health and brain health, as both require good circulation and oxygenation. Dr. Laureys recommends at least 20 minutes of aerobic exercise, three times a week, to keep the brain in top condition. "It really changes the neurochemistry of the brain," he says.

Recent studies have shown that combining aerobic exercise with cognitive training can lead to significant improvements in cognitive function, especially in older adults with mild cognitive impairment. Dr. Montero-Odasso and his colleagues found that this combination of physical and mental exercise provided the best results for enhancing global cognition. "Your brain is an oxygen-hungry organ," adds Dr. Dwivedi, emphasizing that staying physically active is crucial for brain health.

How sleep affects cognitive function

Sleep is another critical factor in maintaining cognitive health. We all know how a poor night's sleep can leave us feeling foggy and unfocused. This is because sleep plays a vital role in the brain's ability to cleanse itself of waste products. Dr. Laureys explains that the glymphatic system, discovered in 2012, is responsible for this detoxification process. "It's a natural, efficient detox happening during deep sleep," he says.

For those who struggle with sleep, it is essential to address the issue, as chronic sleep deprivation can have long-term effects on cognitive function. Seeking medical advice and implementing good sleep hygiene practices can help improve sleep quality and, in turn, support brain health.

The benefits of meditation for the brain

Meditation has gained recognition as a powerful tool for improving cognitive health. Dr. Laureys, who has been practicing meditation for over a decade, describes it as "gymnastics for the brain." Meditation helps the brain by reducing stress, improving focus, and enhancing emotional regulation. It can be practiced in various forms, but the key is to be mindful and pay attention to what is happening in your mind.

Dr. Laureys recommends an eight-week program called Mindfulness-Based Stress Reduction (MBSR), which has been shown to benefit people at risk of cognitive decline. This program, available both in-person and online, teaches mindfulness techniques that can help improve cognitive function and overall well-being.

As we age, it is natural for some cognitive changes to occur. However, there are many steps we can take to maintain and even enhance our brain health. By engaging in new and challenging activities, staying socially connected, maintaining physical fitness, getting enough sleep, and practicing mindfulness through meditation, we can support our cognitive functions and enjoy a sharp, healthy mind well into our later years.

source: CBC