“Senior moments” may begin earlier than previously thought. A new study suggests that mental decline can happen as early as 45 years old.
With this knowledge, it’s important to focus on ways of postponing, preventing and/or reducing mental decline. Experts weigh in with their advice.
Dr. Larry McCleary, the author of “Feed Your Brain Lose Your Belly” and retired Acting Chief of Neurosurgery at Denver Children’s Hospital, has four tips for avoiding mental decline.
1) “Exercise daily. This increases blood flow to the brain and enhances its ability to form new connections. Study after study has shown a positive correlation between exercise and brain health.”
2) “Eat cold water fish (salmon, sardines, mackerel, anchovies, tuna). Fish is brain food. The omega 3s in it make our brains work better.”
3) “Get plenty of sleep. Lack of sleep makes your brain less efficient (like it is after a few drinks).”
4) “Control your weight. Obesity leads to diabetes, which dramatically increases the risk of Alzheimer’s disease. Diabetics are at quadruple the risk of getting Alzheimer’s; pre-diabetics are at triple the risk; and pre-pre diabetics at double the risk.”
Teresa Aubele, a postdoctoral researcher at Florida State University and a contributing blogger on Psychology Today’s website, has advice for postponing and reducing mental decline.
1) “Stay Socially Active - being socially isolated is an independent risk factor for mental decline.”
2) “Keep Learning - many studies have shown that learning a new language or learning how to play an instrument, in particular, seem to keep brains sharp. A study published in the journal Neurology surveyed 211 patients diagnosed with Alzheimer's disease and found that those who spoke only one language saw the onset of their first symptoms four to five years earlier than their bilingual peers.”
3) “Exercise - Researchers at UC Irvine have also demonstrated that the changes that take place in your brain as a result of exercise-increased neurogenesis because exercise stimulates certain types of genes known as ‘neural growth factors.’ Exercise also stimulates circulation and increases blood flow to all parts of your body and brain, bringing extra oxygen, glucose, and nutrients.”
4) “Eat Well - Malnutrition and vitamin deficiencies, particularly deficiencies of vitamin B12, can lead to cognitive disorders (including dementia) in older people. Some studies also suggest that antioxidants, such as vitamins E and C, may protect against cognitive decline.”
5) “Sleep well - Sleep disorders can contribute to cognitive decline and memory mishaps, and eventually memory disorders if not treated. The average adult needs 7.5 to 9 hours of sleep per night, which is more than the average reported 6 hours per night that most seem to get. Even moderate sleep deprivation may slow down your brain, prevent neurons from regenerating and firing properly, limit the formation of new synapses, and prevent the plasticity that allows your brain to learn new tasks, and impair memory.”
Darla Arni, the author of the blog “Full Plate No Fork,” said in an email that she believes both her mother and grandmother have/had dementia.
“I do know that my mother was overweight all her life, worked hard but exercised very little, and fried almost everything,” Arni said. “Because of my grandmother and mother’s history, I have been determined to do everything I can to prevent that from happening to me.”
She said she has made health a priority because of the sadness she has experienced due to her mother’s condition. Her mother doesn’t even recognize her anymore.
“I am 55 and am healthier now than I was in my 20s and overweight. I walk four miles 3-4 times a week, yoga once a week, take proper supplements, make sure I get antioxidants in my diet and meditate,” Arni said. “I truly believe if my mother had altered her diet and lifestyle she could have avoided this terrible condition.”
Sources:
Thrasybule, Linda. Mental decline can begin as early as 45, study finds. Web. Jan. 10, 2012.
http://vitals.msnbc.msn.com/_news/2012/01/06/10003401-mental-decline-can-begin-as-early-as-45-study-finds
McCleary, Larry. Email interview. Jan. 10, 2012.
Aubele, Teresa. Email interview. Jan. 10, 2012.
Arni, Darla. Email interview. Jan. 10, 2012.
Reviewed January 11, 2012
by Michele Blacksberg RN
Edited by Jody Smith