How to avoid cognitive decline as we get older

“Going senile” is one of the great fears that haunts us as we approach old age. We often think of serious diseases like vascular dementia or Alzheimer’s when we talk about cognitive decline, but many times, subtle signs appear that can warn us the brain is slowing down.

Some signs of mild cognitive decline can include difficulty finding words and struggling to express oneself verbally in the correct way; misplacing objects, when people frequently lose or move objects; forgetfulness, such as forgetting appointments or scheduled events; and feeling mentally overloaded when faced with complex tasks.

It’s important to correctly assess the severity of these initial episodes, as they are often confused with anxiety or depression, which share similar symptoms. If it’s mistakenly assumed that cognitive decline has begun in someone who is actually depressed, it can become a self-fulfilling prophecy, as cognitive decline is also associated with mood, particularly in older people.

The degree of cognitive decline is usually classified into four stages:

1. No Cognitive Decline (NCD): No notable differences in thinking abilities or complex cognitive skills.
2. Subjective Cognitive Decline (SCD): Slight decline in thinking abilities, but not yet affecting daily functioning.
3. Mild Cognitive Decline (MCD): A decrease in reasoning, memory, language, and perception abilities.
4. Moderate and Severe Cognitive Decline: This broad category includes dementias and diseases that compromise autonomy. It involves severe decline affecting daily activities like driving, paying bills, and self-care.

Before moving through any of these stages, it’s advisable to implement strategies to delay decline and keep the brain active, stimulating the plasticity of neurons. At SHA, these strategies are personalized to optimize the benefits for patients.

One of the most effective methods is regular physical exercise. Physical activity improves overall health, including brain health, and reduces systemic risk factors that influence mental health, such as heart and metabolic diseases. By lowering the risk of serious or chronic illnesses, cognitive function and the emotional impact of illness are protected.

The best strategies combine aerobic exercise with strength training. These activities improve vascular circulation, which supports neuroplasticity, and thereby reduce the risk of cognitive decline.

A plant-based diet is another key protective strategy for maintaining cognitive health, along with abundant hydration. In this regard, moderate alcohol consumption is associated with better cognitive health. Many experts suggest eliminating alcohol entirely, and there’s consensus on cutting out tobacco due to its impact on arterial blockage and brain deterioration.

Quality sleep, with a good structure that protects the REM phase (the deepest phase), is another major protective factor for the brain. Sleep deprivation is associated with a higher risk of developing various types of dementia, including Alzheimer’s. Respecting the seven to eight hours of sleep a day is an essential health safeguard for the brain.

Learning new things and keeping the mind active stimulates neurons and prevents them from aging. Reading, writing, practicing Sudoku, solving puzzles or brain games, and engaging in manual activities like embroidery or knitting, which have a meditative effect on the brain, are excellent options.

Maintaining an active social life, meeting new people, and talking are activities that benefit the brain. Socializing is key to mental health. It’s also crucial to manage chronic stress, as it has a cascading effect on other functions like eating, sleeping, and well-being, all of which are fundamental to preventing cognitive decline.

Finally, it’s recommended to avoid the chronic use of sedatives or sleeping pills, which have been linked in several studies to the acceleration of neurological decline.