Over the past 10 years, we’ve seen an increased focus on the concept of “brain health” (1). A snapshot of statistics from the United States highlights how maintaining and improving brain health is something that many adults are actively thinking about. In fact, over 84% of adults consider brain health to be “very important” (2). When we zoom in on why, we find that 77% of older adults expect themselves to experience cognitive decline, while 50% foresee dementia in their future (3).
The question then becomes: what can we actually do to support our brain health? One answer is to seek out and apply research-backed strategies. Things like sitting less, moving more, sleeping well, eating a well-balanced diet, quitting smoking, drinking less alcohol, managing high blood pressure, diabetes, cholesterol, and our weight, stimulating our brain, staying social, and minding the health of our ears and eyes immediately come to mind (4). Today, let’s look at three specific strategies related to a few of these options.
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Cognitive function refers to the mental processes and skills that help us understand and use information in our daily lives. These include things like thinking, learning, remembering, and making decisions. Preliminary research shows that in older adults with cognitive impairment or mild to moderate dementia, participating in professionally delivered active music-making therapy may produce small but helpful improvements in cognitive functioning. Here, “active” refers to being involved in the music-making process, as opposed to simply listening to music for relaxation. And contrary to popular belief, we don’t have to be famous rock stars or classically-trained violinists to participate. Activities like clapping, singing, and playing an instrument can all be part of professionally delivered music-making programs (5).
Executive function is an example of a cognitive function. It includes processes and skills like problem solving, temporarily holding onto information and using it during an activity (also known as working memory), organizing and planning, adjusting to change (also known as cognitive flexibility), and impulse control (6-8). Research shows that in healthy middle-aged adults and older adults, engaging in aerobic exercise can improve different elements of executive function—specifically working memory, cognitive flexibility, and impulse control. Activities like hiking, cycling, swimming, dancing, and walking are examples of aerobic exercises. What’s more, the type, intensity, duration, and frequency of aerobic exercise may matter, with different approaches appearing to benefit different aspects of executive function (6).
Research shows a link between sensory loss, such as vision and hearing loss, and cognitive health (9-11). One possible explanation is that sensory impairments can make it harder to stay physically and socially active (12-14). Reduced physical activity and social isolation are, in turn, associated with an increased risk of cognitive decline and dementia (15;16). Additionally, reduced vision and hearing may make it harder for the brain to understand and remember information. In the long term, this may affect brain structure and how the brain uses information. (17). Avoiding excessive noise and getting our hearing and vision checked regularly to identify and address any issues using tools like prescription lenses, hearing aids, and cataract surgery are a few ways we can protect our senses and support our brain health (4).
Being proactive about our brain health is important. Luckily, there are many strategies we can implement within our daily lives. Not sure where to start making lifestyle changes or which strategy to implement first? You can always start with one and work your way up to integrating more. Don’t forget, your healthcare team can help you learn more about your options and develop a tailored plan that works for you.
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