WASHINGTON — Experiencing changes in the brain is all part of the aging process, says Dr. Karen Johnson, associate chair of Psychiatry at MedStar Washington Hospital Center.
And it’s typically something people notice around the age of 65 or 70.
According to the National Institute on Aging, certain parts of the brain can shrink as one ages, and communication between neurons may diminish. The brain might also experience changes in blood flow and inflammation.
But just because these changes are common, doesn’t mean they’re noticeable in everyone.
“All brains don’t age the same,” Johnson says.
Scientists use the term “brain reserve” to help explain why some people remain cognitively healthy with age, while others develop neurocognitive impairment or dementia.
Brain reserve is defined by the NIA as the brain’s ability to operate effectively even when some function is disrupted. A person’s reserve is dependent on a variety of factors, including genetics, education and lifestyle.
One person’s “brain reserve” may make it so that he’s better able to withstand the natural changes that come with age, and therefore avoid a noticeable cognitive decline, while another’s reserve may make him more prone to dementia.
Johnson says there are a number of things people can do to help improve their chances of maintaining cognitive health throughout the aging process. Here are her best tips:
Exercise: It’s been proven time and again that regular exercise, including walking, helps maintain brain health. Exercise helps reduce inflammation in the brain, and it releases chemicals that help stimulate the growth of new blood vessels and brain cells.
Experts recommend 30 minutes of exercise daily, or 210 minutes a week. However, a recent Harvard study found that 120 minutes of moderate-intensity exercise per week can yield similar benefits.
Socialize: It’s important to keep your body active as you age, and also your social calendar. Johnson says retirement is not the time to retreat inside and isolate yourself from others. As you age, it’s important to engage with others; try new activities and challenge yourself on a number of levels.
Keeping loved ones close by will also help to ward off depression, which can have an impact on cognitive health.
“[It’s important to have] the emotional and social support not to develop depression — which then can also impair cognition, because people are isolated and sad and withdrawn and not functioning at their best ability,” Johnson says.
Read: Reading and staying up to date on current events can help build up your brain reserve.
Maintain a healthy diet: A poor diet can increase one’s likelihood of developing diabetes, hypertension, stroke and heart disease — all of which can impact the health of the brain. For optimal health, experts recommend a diet rich in fruits, vegetables and fish.
Keep track of the family: “I think above all — and this applies to all of us, whether we’re old or not — is actually really knowing our family history,” Johnson says.
She adds that it’s important to keep track of who has diabetes, who has hypertension and whether anyone in the family has dementia.
“And if so, how old were they when they developed it?”
Johnson says knowing your family history will enable you to better manage your risk factors for your overall health and the health of your brain.
Stay close with your primary care physician: Another measure of prevention is having a primary doctor, and scheduling regular appointments. Johnson says a physician who knows your health and medical history can recognize changes over time, and will know if and when it’s the right time to consult a specialist.
“For those who are older than 65, 70, maybe it would even be good for you to get seen by a geriatrician — someone who specializes in that particular age group and knows the directions that should be taken,” Johnson says.
Get things in order: Even if you are not experiencing cognitive decline, Johnson says it’s still a good idea to make a plan and set things in place in case the day ever comes when you need help from a friend or family member.
“I tend to be a champion for people taking care of having things in order so that if it gets to the point where mentally, due to cognitive impairment, they can’t make decisions for themselves, it will be really good to know [what family member] will be making decisions for them.”
Keep a good attitude: Most importantly, Johnson says aging is not something that should get you down. A positive attitude can go a long way when it comes to staying healthy.
“I think that as people age, they should also keep in mind that life isn’t over,” Johnson says. “Do things that make you feel good about yourself and just live the best life that you possibly can as we all go through the aging process.”
