Cognitive Decline Prevention: Strategies For Maintaining Cognitive Health
According to the World Health Organization, more than 55 million people are living with dementia, which is a common cause of cognitive decline. Cognitive decline can affect people of all backgrounds and walks of life, and it can have significant effects on a person’s daily functioning, relationships, and well-being. However, there are strategies that might help slow or prevent cognitive decline in some cases, regardless of a person’s age. Below, we’ll explore recent innovations in cognitive decline prevention, strategies that may help with cognitive function, and how to get help with the emotional impacts of cognitive decline.
What is cognitive decline?
Alzheimer’s disease and other causes of cognitive decline
Cognitive decline has been linked to a number of possible causes. In many cases, dementia is the cause. Alzheimer’s disease, the most common cause of dementia, can lead to significant cognitive challenges, especially in the later stages of its progression.
It’s also possible for illnesses like diabetes and high blood pressure to cause some level of cognitive decline, or it may occur due to a traumatic brain injury or as a side effect of certain medications. If you’re experiencing signs of cognitive decline, it’s recommended that you meet with your doctor so they can evaluate you to determine potential underlying causes.
High or low blood pressure and other causes of mild cognitive impairment
Some people may experience mild cognitive impairment that can improve with treatment, as opposed to cognitive decline from a degenerative disease that may worsen over time. Possible causes of mild cognitive impairment—particularly in older adults—may include:
- Side effects of medications
- Infections
- Blood pressure that’s too high or too low
- Sleep disorders
- Altered levels of vitamins, hormones, or sugar
- Functional cognitive disorders
While addressing the root cause of a mild cognitive impairment is usually the first line of treatment, innovations for slowing or preventing cognitive decline may also be useful in these cases.
Innovations that may help with cognitive decline prevention
Researchers have been working on new ways to prevent or at least slow the progression of cognitive decline, which may be recommended in addition to practices like regular physical exercise, social interaction, nutritious meals, and management of diseases like diabetes or high blood pressure. Some examples so far include certain types of virtual brain games, slow-paced breathing, specific smartphone tools, and digital cognitive assessments.
Virtual brain games
Certain types of virtual brain games may help slow cognitive decline in older adults. For example, one researcher, Adam Gazzaley, MD, PhD, founder of a translational neuroscience center called Neuroscape, has created games that may help increase attention. The closed-loop games adapt to each player’s ability level, which means that as a player answers questions correctly, the games become more challenging.
Neuroscape has also created the only FDA-approved video game-based treatment, called Neuroracer. Research suggests that Neuroracer may help enhance attention in older adults. In the future, Dr. Gazzaley hopes that the treatments Neuroscape creates will make it through clinical trials so that doctors can prescribe them or patients can obtain them over the counter to complement other treatments. These games may help with cognitive training and improve brain health and quality of life.
Slow-paced breathing for cognitive decline prevention
Activity in the sympathetic nervous system (SNS) tends to be higher in older adults. The sympathetic nervous system is related to the stress response, and greater SNS activity is thought to be related to risk of dementia. Some researchers believe that slow-paced breathing may help decrease the effects of higher SNS activity on the brain. This may be accomplished through biofeedback exercises that incorporate this method of breathing.
According to one study, participants who practiced slow-paced breathing along with a metronome experienced less anxiety and depression than other participants. They also had lower levels of a small peptide called “amyloid beta” in their blood. Amyloid beta can contribute to Alzheimer’s disease by accumulating in the brain and forming amyloid bundles, which are what cause cognitive symptoms.
Finally, participants in the slow-paced breathing part of the study also had greater volume in sub-regions of the brain’s hippocampus, which is important for memory. Therefore, slow-paced breathing to reduce stress may serve as a low-risk strategy to prevent or help slow the progression of Alzheimer’s disease.
Smartphone tools
Researchers are also exploring the use of smartphone tools to help with memory and improve quality of life. In one study, Michael Scullin, PhD, and colleagues studied the effect of training people with mild dementia to use certain smartphone tools. Specifically, they trained people between the ages of 55 and 92 who had mild dementia. Caregivers reported improved independent functioning in these individuals over a one-month period.
The use of such smartphone tools may help with prospective memory, which is often impaired in people living with dementia, affecting their ability to remember things they need to do. With smartphone tools that help with prospective memory, people with cognitive decline as a result of dementia may enjoy more independence and greater quality of life.
Scullin and colleagues posit that the use of such tools may also serve as a protective factor by increasing cognitive reserve, and other research suggests that greater mental activity may help preserve cognitive ability. More randomized controlled trials may lead to even better smartphone tools that help protect cognitive health.
Digital cognitive assessments
Another promising innovation is the use of digital cognitive assessments. One researcher working on these assessments is Aaron Seitz, PhD. Seitz and his team have created several apps that are designed to measure individual differences in cognition, which may help researchers personalize recommendations related to games or interventions that improve memory or attention.
Cognitive assessments in a digital format could also lead to more widespread assessments of cognitive functioning overall. Clinicians may be able to use them to more easily measure a person’s cognitive performance, including the time it takes them to answer questions. This may help them tailor treatment recommendations that could lead to improved cognitive function or recommend strategies to help prevent cognitive decline.
Getting mental health support if you can’t prevent cognitive decline
In addition to seeking treatment for the physical causes of cognitive decline, some people may benefit from speaking with a licensed therapist about the related emotional challenges. Cognitive impairment can lead to difficulty with relationships, challenges with tasks, and embarrassment in social settings. A therapist may be able to help people navigate these challenges and find ways to mitigate or cope with their effects.
Online mental health care for people with cognitive decline
For some people experiencing cognitive decline, attending in-office therapy may be difficult—such as if cognitive impairment affects their ability to commute to a therapist’s office. Other people may feel nervous about communicating in person if cognitive impairment has affected their memory or speech. In these and other cases, online therapy may serve as a more comfortable and convenient way to receive mental health support.
Online therapy allows people experiencing cognitive decline to communicate with a therapist in a way that’s comfortable for them, whether they choose audio calls, videoconferencing, or live chat. Some people living with cognitive decline may appreciate the freedom to use live chat if their symptoms include problems with speech. Clients can also reach out to their online therapist at any time between sessions, and they’ll respond as soon as they can.
Does research support the effectiveness of online mental health services?
Numerous researchers have studied the effectiveness of online therapy in recent years, and findings are generally positive. For example, one systematic review from 2020 suggests that online therapy may be more effective than in-person therapy for depression, which can be common in people experiencing cognitive decline. Online therapy is also often more cost-effective than traditional in-person care.
Takeaway
Frequently asked questions (FAQs)
Below are some common questions related to cognitive decline.
Cognitive decline prevention: Is there a relationship between blood pressure and cognitive decline?
Research suggests that there may be a link between high blood pressure and cognitive decline as a result of dementia. For example, one analysis published in The Lancet Healthy Longevity states, “Hypertension is one of the most important risk factors for cerebrovascular disorders and dementia.” Lowering blood pressure to healthy levels may help reduce risk of dementia.
Can exercise prevent cognitive decline, cognitive impairment, or Alzheimer’s disease?
Aerobic exercise may help prevent or delay cognitive decline and dementia. As one study published in 2020 suggests, “Promoting changes in lifestyle in presymptomatic and predementia disease stages may have the potential for delaying one-third of dementias worldwide.” The same study states that “Alzheimer's disease (AD), the most common type of dementia, is by no means an inevitable consequence of growing old. Several lifestyle factors may increase, or reduce, an individual's risk of developing AD.”
According to the Centers for Disease Control and Prevention (CDC), exercise may not only enhance memory but may also reduce depression and anxiety symptoms. The CDC reports that “Regular physical activity can also reduce your risk of cognitive decline, including dementia. One study found that cognitive decline is almost twice as common among adults who are inactive compared to those who are active.” Physical activity may help with brain function, even in people without evidence of dementia.
What can I do to prevent cognitive decline?
There are multiple steps you can take to protect against cognitive decline. Eating a healthy diet that focuses on nutrition, like the Mediterranean diet, can promote physical and mental health. The eating habits associated with the Mediterranean diet primarily consist of whole foods like fruits, vegetables, whole grains, olive oil, nuts, fish, and poultry. Regular exercise also has many benefits for overall health and can improve mood. Limiting your alcohol consumption, getting plenty of sleep, socializing regularly, and seeking out mental stimulation (by doing crossword puzzles, for example) are other guidelines that can protect against memory loss and other aspects of cognitive decline.
Can you reverse mild cognitive decline?
If the cognitive decline has a clear underlying cause, such as a medication side effect, sleep deprivation, or an infection, then it’s likely that it could be reversed. If there isn’t an underlying cause that can be addressed, then it may be best to focus on slowing the progression of the decline. Researchers found that regular exercise is usually associated with better memory in people with mild cognitive decline. Cognitive training may also be helpful.
What are the strategies for cognitive decline?
Reducing stress, exercising consistently, and prioritizing nutritious eating habits are a few ways to stave off cognitive decline. Socializing regularly and challenging your brain can be beneficial, too. Some studies suggest that vitamin E intake from food or supplements is associated with decreased or slowed cognitive decline.
Can you recover from cognitive decline?
Whether you can recover from cognitive decline usually depends on its cause. If there is a clear underlying cause that can be treated, then it’s possible you can recover from cognitive decline.
What speeds up cognitive decline?
Excessive alcohol consumption, smoking, failing to get enough sleep, eating habits that don’t have much nutritional value, and a lack of exercise can speed up cognitive decline. Some health conditions, like high blood pressure and heart disease, can also increase the rate of cognitive decline if left untreated.
What are the first signs of cognitive decline?
A few early signs of cognitive decline include forgetting about appointments or obligations, struggling more than others your age to find the words you need to express yourself, and frequently misplacing or losing things. If you’ve noticed these signs, consider speaking to your primary care provider about the possibility that you could be experiencing cognitive decline.
What are the three factors that help improve cognitive decline?
Nutritious eating habits, regular exercise, and getting plenty of sleep may improve or slow the progression of cognitive decline. If you smoke or drink alcohol excessively, quitting or reducing your consumption could also be beneficial.
What is the average age of cognitive decline?
Most cognitive decline begins around age 70 or older. However, it’s possible for cognitive decline to begin at a younger age.
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