It is common to have concerns about memory and cognitive decline as we age. While there is no single “brain-health pill,” research continues to show that everyday lifestyle habits can have a meaningful impact on cognitive function and long-term brain health. This month, we wanted to take the opportunity to review several evidence-based strategies to support a healthy brain — some of which you may already be doing!
Focus on Hydration
Even mild dehydration can affect attention, concentration and memory. Our brains depend on adequate fluid intake to maintain blood flow, nutrient delivery and normal nerve function. Many older adults do not drink enough water throughout the day. Investing in a water bottle you like, setting goals for more fluids in the morning and maintaining clear or light-yellow urine throughout the day can have a meaningful impact on cognitive function.
Prioritize Sleep
Sleep is when the brain performs important “housekeeping” functions, including consolidating memories and clearing metabolic waste products. Poor sleep quality and insufficient sleep have been associated with cognitive decline and increased dementia risk. The best rule of thumb is to aim for at least 7-9 hours of sleep per night.
Identify and treat Sleep Apnea
Speaking of quality sleep, obstructive sleep apnea is very common and often goes undiagnosed. Repeated drops in oxygen levels and disrupted sleep can negatively affect attention, executive function and memory. Numerous studies have shown that treating sleep apnea with CPAP therapy or an oral appliance improves certain aspects of cognition and can aid in prevention of cognitive decline. If you snore or experience daytime sleepiness, ask your healthcare provider to order a sleep study to rule out this common disorder.
Limit Alcohol
Alcohol consumption, particularly at higher levels and over long periods, has been associated with increased risk of cognitive decline and dementia. Alcohol contributes to neurotoxicity and reduced brain volume over time, and indirectly worsens cognition through effects on sleep, vascular health and nutritional status. While earlier observational studies suggested possible benefits of low-to-moderate intake, more recent and better-controlled evidence indicates that the safest level for brain health is likely little to no alcohol consumption.
Move Your Body while Challenging Your Brain
Exercise remains one of the strongest lifestyle interventions for brain health. In fact, a 2022 Neurology study found that individuals with the highest levels of physical activity had a 45% reduced risk of Alzheimer’s Disease! Regular physical activity increases blood flow to the brain and supports neuroplasticity.
Even better, consider activities that require both physical and mental engagement, such as dancing, pickleball, tennis, tai chi or learning new movement patterns.
Sources: https://pmc.ncbi.nlm.nih.gov/articles/PMC11605886/, https://pubmed.ncbi.nlm.nih.gov/35896434/
Protect Your Hearing
Hearing loss can increase social isolation, communication difficulties and cognitive load. Guidelines recommend routine hearing screening as part of healthy aging. While research continues to evolve, maintaining hearing health and addressing hearing loss early may help support cognitive function and quality of life. Get a baseline hearing test at age 55 and at regular intervals. Treat your ears like your eyes — protect hearing like we protect our vision!
Your Supplements may Already be Benefiting the Brain
Common medications used for CV health ALSO protect against Alzheimer’s disease.
These include Statins (Rosuvastatin), blood pressure meds (Ramipril and Losartan) and treatments for insulin resistance such as Pioglitazone and GLP-1 medications.
Brain health is supported through consistent daily habits. Staying hydrated, getting quality sleep, treating sleep apnea, managing stress, exercising regularly, protecting your hearing and maintaining good nutrition can all contribute to healthy cognitive aging. Remember to challenge your memory by exercising your brain and get tested regularly. Small changes made today may help support memory, focus, and quality of life for years to come.
