Staying mentally sharp with a few important steps

For most of us these days, staying “mentally sharp” as we age is a high priority. As past co-chair of the NC Institute of Medicine’s Task Force on Alzheimer’s and Related Dementia, I heard from a lot of the state’s experts. And with all we’ve been hearing and reading about Alzheimer’s in recent years, it’s perfectly understandable that virtually any sign of memory loss can trigger real fears about a possible onset of that dead disease. Some may even unwisely decline to discuss it with their doctor out of fear of “hearing the worst.”

But there’s good news. For many, if not most people, a modest decline in memory does not mean you have Alzheimer’s. It may simply be a matter of cognitive aging, which can be addressed. Like other parts of your body, your brain changes with age , along with its ability to carry out various functions. The brain is responsible for “cognition,” a term that includes memory, decision mak­ing, processing speed, wisdom, and learning. As a person ages, these functions may change—a process called “cognitive aging.”

AARP co-sponsored Cognitive Aging: Progress in Understanding and Opportunities for Action, a report from the Health and Medicine Division of the National Academies of Science, Engineering, and Medicine. This report offers an extensive examination of how age changes the brain when it’s not affected by neurodegenerative diseases like Alzheimer’s, along with specific actions people can take to reduce their risk of mental decline with age

Cognitive aging is not a disease. In fact, unlike Alzheimer’s, which affects about 10 percent of older Americans, cognitive aging is a process that occurs in every individual, beginning at birth and continuing throughout our life span. There is tremendous variability in how people’s cognition changes as they age. Some older adults may experience very few effects from cognitive aging, while in others the effects may be more pronounced. In the more pronounced cases, cognitive aging can affect a person’s abilities to perform daily tasks, such as paying bills, driving, following recipes, and adhering to medica­tion schedules. So, it’s not something to take lightly or to ignore.

On the other hand, some cognitive functions can actually improve with age. Wisdom and knowledge often increase with age, and older adults report greater levels of happiness and satisfaction than their younger counterparts. And it’s possible to positively promote and support your “brain health” as you age. Important steps you can take include:

Be physically active. Staying physically active can promote cognitive health in middle-aged and older adults by helping to reduce cardiovascular risk factors such as hypertension and diabetes.

Manage your medications. A number of medications can have a negative effect on cognitive function when used alone or in combination with other medications. The effects can be temporary or long-term. It’s important to review all of your medications with a health care professional and learn about their effects on cognitive health.

Be socially and intellectually active. Continually seek opportunities to learn new things.

Get adequate sleep and reduce stress. Seek professional treatment for sleep disorders, if needed.

Eat a healthy diet.

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