Researchers have uncovered more information in the past 20 years than in the previous 100 years of studying aging and the brain. Although we still don’t know how to stop or revert cognitive losses related to Alzheimer’s disease, there is a wealth of new findings indicating that lifestyle choices can significantly reduce the speed with which cognition declines as we age, and can help stave off symptoms of progressive neurocognitive conditions.Â
Doctors have been recommending the adoption of healthy habits since we were young, such as exercising regularly, not smoking, decreasing stress, sleeping well, eating a healthy diet, hydrating, and staying active.
Recent research has further refined that list to include some additional, practical ways of protecting your brain from cognitive decline. Here are the five top brain-preserving strategies in 2024:
1. Get a Pet
Staying connected socially has been associated with cognitive health1, but in our world where there is a silent epidemic of loneliness, many people have a hard time socializing. A pet companion can greatly alleviate the isolation for those who live alone. Some of the benefits of pet ownership include lowering stress, promoting feelings of wellbeing, and lowering the risks for cognitive decline.
The Research: Pet ownership has been associated with slower rates of verbal cognitive decline for people living alone. A recent study2 of nearly 8,000 adults over the age of 50, over the span of eight years shows that participants living alone and without pets showed a faster rate of cognitive decline. Participants living with others without a pet and pet owners living alone did not.Â
Supersize the Benefit: Having a well socialized pet companion will increase your activity levels and add to the cognitive benefits. Consequently, dogs are the champion companions as we age: They require daily walks (which is a great exercise for cognitive functioning in humans), they can be conversation starters (providing a source of interactions), they will get you out of the house, and can help you socialize and connect with other humans. Consider frequenting a dog park, canine training, and joining other dog owners for walks and other canine-friendly activities. Good dog!!! However, choose a pet carefully to make sure it is not too large for you to handle, its energy level is compatible with yours, its temperament is calm, and it doesn’t require more training than you are capable of doing.Â
2. Get Hearing Aids
Social isolation can take many different forms. Being in a crowd and not being able to hear what people are saying can be extremely isolating, and may further discourage one from seeking social interactions. Acquiring hearing aids can help a person overcome hearing loss and enable participation in social activities, which is an essential factor in preserving cognitive health.Â
The Research: A 25-year study of 3777 people aged 65 years or older found increased dementia incidence in those with self-reported hearing problems, except among those using hearing aids.3 Similarly, a cross-sectional study found hearing loss was only associated with worse cognition among those not using hearing aids.A U.S. nationally representative survey of 2040 people older than 50 years, tested every two years for 18 years, found that the decline in ability to recall immediate and delayed memories slowed down after the participants began use of hearing aids. Adjusting for other risk factors, hearing aid use was the largest factor protecting from decline. The long follow-up times in these prospective studies suggest hearing aid use is a deterrent to hearing-loss-associated cognitive decline, eliminating the possibility that those developing dementia are less likely to use hearing aids. The current prevalent theory is that hearing loss might result in cognitive decline through reduced cognitive stimulation.
Supersize the Benefit: If you are experiencing hearing loss and any age, get tested and consider using hearing aids. Stay socially active! Join a class, attend a lecture, or volunteer for a cause of your choice. Do not allow hearing loss to put you on the path toward isolation.
3. Mind your Multivitamins
Simple daily multivitamins, which are readily available over-the-counter, can be a safe, affordable, accessible, and effective way to preserve cognition, possibly slowing cognitive decline significantly.
The Research: In a meta-analysis4 of 5,000 participants aged 65 and older, researchers compared people taking cocoa extract, multivitamins, and placebo, in a series of three studies. The first two studies in the series revealed that for people taking cocoa extract or placebo there was no effect on cognition while, surprisingly, those taking a multivitamin daily scored higher on cognitive tests. And the benefits were substantial! In the third study, comparing those taking multivitamins to those taking a placebo, the scientists again observed cognitive benefits—evidenced through cognitive testing of memory, attention, logic, and language. The overall data showed that people taking a daily multivitamin for up to three years slowed cognitive brain aging by two years. TWO YEARS. A demonstrated two-year delay in cognitive decline is as impressive as it is unprecedented. In contrast, Lecanemab, the only drug known to date to slow down the progression of Alzheimer’s disease, only does so for six months. The multivitamins used in the study were Centrum Silver.
Supersize the Benefit: While we do not know the exact mechanisms through which multivitamins intake helps the brain, it is possible that it is related to mitigating dietary gaps. A diet rich in vegetables and low in processed foods is recommended, with the MIND and the Mediterranean diets excelling in brain benefits. Always talk to your doctor before starting any supplement regimen.Â
4 . Use Probiotics to Promote a Healthy Gut Microbiome
The gut and brain are connected through a two-way communication route between the central nervous system and the enteric nervous system, which controls the function of the gastrointestinal tract. The gut microbiome plays a key role in the gut-brain axis by producing neurotransmitters, hormones, and other molecules that can affect brain function and behavior.
The Research: There is a growing body of research5 that suggests that the gut microbiome is closely related to brain health. Studies have linked imbalances in the gut microbiome to changes in brain function and behavior, and to conditions such as anxiety, depression, autism, and Parkinson’s disease. Some studies have also found that modifying the gut microbiome through probiotics, prebiotics, and other interventions can improve cognitive function, mood, and other aspects of brain health, possibly through decreasing the levels of inflammatory and oxidative biomarkers.
Supersize the Benefit: Signs of a healthy gut include (yes, we will go there!): having a regular bowel movement pattern, passing smooth stools, having a good gut transit time, not feeling discomfort during bowel movement, and not feeling bloated. If this is not the case, talk to your doctor about your symptoms and consider a strategy for a healthier gut, including eating certain gut-healthy foods and probiotics. Your brain will benefit!
5. Give Your Phone a Time-Out
Sleep is an essential factor for brain health: It is during sleep that the brain cleans itself of protein waste buildup (glymphatic system) and consolidates new memories. A healthy sleep hygiene strategy must include a break from electronic devices. Avoid using your cell phone before bedtime, schedule regular silent times for your sleep hours, and do not pick it up for a quick check-in should you wake up in the middle of the night.
The Research: Although most of the research on the effects of phone use on sleep patterns has been done in children, the research conducted in adults6 reflects similar findings. Mobile phones have become a prevalent choice of bedside media, and are associated with difficulties falling asleep and poor sleep quality. Information transmitted through the devices can not only keep you from sleeping but also interrupt sleep and stimulate the creation of racing thoughts and feelings that can undermine your attempts to fall back asleep. Additionally, electronic devices such as the IPhone, emit blue enriched light which affects alertness, circadian rhythm, and sleep. The resulting lack of sleep may increase the risk of developing dementia. Research7 shows that a single night of sleep loss can increase levels of beta-amyloid and tau, which are proteins linked to Alzheimer's disease.Â
Supersize the Benefit: Adults often report turning to their devices to mitigate the effects of insomnia, which is counter-productive. Turn your phone off. The same applies to the TV, tablets, games, kindle, and all electronic devices. Meditation techniques can be far more effective in inducing sleep and releasing your mind from unwanted thoughts. Again, talk to your doctor if you have problems getting enough quality sleep. Your brain health depends on it.
