How to Maintain Mental Health into Old Age
While cognitive decline is generally considered to be a fact of aging, new study trends are showing that this is not necessarily the case.
Changes in brain function start in the early 20s but by exercising, eating smart, maintaining good relationships and trying new things you can help reduce the level of cognitive decline.
It is possible to maintain cognitive health for life. At a conference at the Neuroscience Centre in Rockville, USA, Dr Bruce Cuthbert, a pschophysiologist, and Dr Molly Wagster, a behavioral neuroscientist, talked about how people can go about keeping their cognitive functions ticking over.
Dr Wagster described the process of cognitive decline, which involves worsening of short-term memory, a decline in language ability, such as poorer spelling and lower vocabulary recall, and increased difficulty in multi-tasking, such as talking on the phone, while doing something on a computer. She went on to say that the changes in cognitive function begin in the 20s, although they are subtle and don’t normally affect people’s lives significantly until very late in life. While some areas may decline, such as short-term memory and learning ability, other areas such as knowledge, experience and wisdom increase. People with Alzheimer’s disease often have difficulty remembering the right word or name.
| “Changes in cognitive function begin in the 20s, although they are subtle and don’t normally affect people’s lives significantly until very late in life” |
There are some rare types of dementia that have a genetic component to them. But there are also ways to reduce the chance of developing the debilitating disease. These include some brisk walking for 30 minutes at least 3 times per week, a balanced diet rich in antioxidants, such as strawberries, blueberries and spinach, good social relationships, and being actively engage in hobbies, clubs and communities.
Dr Bruce Cuthbert said that although definitive evidence of participating in active and challenging activities being good for cognitive health is not yet available, the signs are pointing that way. New experiences may assist the brain in making new cells (neurons) in a process known as ‘neurogenesis’ and of forming new synapses that connect them. Dr Cuthbert believes that the brain is constantly renewing itself, and that neurogenesis enables the brain to learn new information and maintain cognitive function as people age.
Stress can affect neurogenesis adversely, by destroying neurons and decreasing the ability of the immune system to repel infectious diseases and to heal wounds, with deleterious effects for cognitive function. But Cuthbert added that people can initiate some stress buffers such as developing beneficial social networks and getting good regular sleep. The problem is that many of us are only getting 4-5 hours on average per night, and this is just not enough to maintain a healthy brain. There is increasing evidence to suggest that the old requirement of 8 hours per night is the right one. We all know that a poor night’s sleep can make us tired the next day, with impaired memory and difficulty in concentrating. Coffee may help, but a short afternoon nap maybe more effective.
| “There is plenty of research to suggest that having a positive outlook and healthy emotions as the aging process continues can assist in people retaining good cognitive function for life” |
There is plenty of research to suggest that having a positive outlook and healthy emotions as the aging process continues can assist in people retaining good cognitive function for life. People need to have high self-esteem, be self-reliant, enjoy good relationships with family, friends,colleagues and other members of the community, and have a clear sense of purpose for their life. If they do these things, have a balanced diet and engage in a challenging, active lifestyle that exercises both the body and the mind, then there is every chance that their cognitive function will be healthy into very old age.
Source: http://www.nih.gov/news/NIH-Record/12_10_2002/story09.htm
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