What can you do to add more life to your years?  

The Center for Disease Control and Prevention (CDC) notes that people who notice memory problems, or Subjective Cognitive Decline (SCD) are at increased risk of developing dementia. They point out 8 ways to improve brain health. You can learn more at this website:

https://www.cdc.gov/aging/publications/features/healthy-body-brain.htmlC

The World Health Organization has guidelines for the prevention of dementia too. See pages 4 & 5 in:

https://www.who.int/mental_health/neurology/dementia/english_foreward_executive_summary_dementia_guidelines.pdf?ua=1

Researchers from Harvard and around the world have found that our lifestyle can modify risk for cognitive decline and dementia. Here Harvard Health lists some key behaviors that can help promote cognitive aging.  You may be familiar with many of these recommendations!

- Get mental stimulation

- Get physical exercise

- Improve your diet

- Improve your blood pressure

- Improve your cholesterol

- - Avoid tobacco

- Limit alcohol intake

- protect your head from injury

- address anxiety, depression, sleep-deprivation or exhaustion

- build social networks

https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young

Mayo Clinic points out some things you can do to help slow declines in memory and lower your risk of developing Alzheimer's Disease or other dementias.  These include the following:

1. Exercise regularly

2. Get plenty of sleep

3. Eat a Mediterranean diet

4. Stay mentally active

5. Remain socially involved

For more details see:

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-health

Evidence suggests that maintaining heart health in midlife may slow cognitive decline. For example see information from the National Institute on Aging (NIA): 

https://www.nia.nih.gov/news/could-reducing-cardiovascular-risk-early-adulthood-be-key-keeping-cognition-later

The Alzheimr's Association has some web-based information about promoting brain health based on the existing research evidence. They also provide additional resources and support for those who are concerned about dementia for themselves or a loved one.

https://www.alz.org/help-support/brain_health

 Disruptions in glucose utilization are apparent in the brains of people with Alzheimer's disease. Physical activity, healthy diet (especially a diet low in sugar and sugary drinks), quality and quantity of sleep and good stress-management can each contribute to good insulin sensitivity and improved glucose regulation. 

Chronic, low-grade inflammation is now common for many people today. Joint Arthritis, being overweight, having a poor diet or having diabetes are just a few potential causes of inflammation. However chronic inflammation can be reduced by quality diet, physical activity, sleep, social support, stress-management and maintaining a healthy weight. Addressing central obesity (fat around the organs in the mid-section of your body) can be especially helpful here.  

Alzheimer's disease is characterized by buildup of beta-amyloid in the brain. Oxidative stress may contribute to this buildup in the brain. Oxidative stress occurs when highly reactive chemicals called "free radicals" outnumber anti-oxidants and react with surrounding cells. 

A diet rich in a variety of  fruit and vegetables is a good source of antioxidants. 

For a detailed overview of this topic you may be interested to read the following article:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4840676/

New evidence is emerging that the health of gut microflora is associated with brain and cognitive performance. Evidence around the gut-brain axis is a space worth watching. You can promote a healthy gut microbiome by eating a healthy, balanced diet that is rich in fruit and vegetables and low in sugar. 

Does your brain have the reserves to cope with new challenges? Cognitive reserve allows the brain to be able to "switch gears" and use new strategies when old ones don't work. Cognitive reserve is developed by education, learning, curiosity, trying new things  and actually using your brain to think! 

Some people can live with the hallmark pathology of Alzheimer's disease (plaques and tangles in the brain) but  show no symptoms. It is thought that they have cognitive reserve. 

Interestingly, a recent study found that healthy  lifestyle (MIND diet, physical activity, moderate alcohol, not smoking, cognitive activity) was associated with better cognitive scores, even in people with amyloid pathology in the brain.

We now know that the adult brain can grow new neurons and learn new things. There is a lot we can do to promote synaptic plasticity . Synapses are the junctions between neurons that allow them to communicate with one another.  Plasticity is the ability of the brain to change and adapt. Nerve cells can change how effectively they communicate with one another based on how much they are used. If you use your brain and challenge it to learn and adapt you may gain more synaptic plasticity. Physical activity also increases synaptic plasticity, especially exercise that involves learning a new skill. 

You may be interested to read the following article about synaptic plasticity and the brain from the University of Queensland, Australia:

https://qbi.uq.edu.au/brain-basics/brain/brain-physiology/what-synaptic-plasticity

Being overweight or obese can cause chronic inflammation, glucose dysregulation & insulin resistance, oxidative stress, interfere with sleep and more. Maintaining a healthy weight can help to normalize blood glucose control, immune function, redox balance, daily hormone rhythms and sleep. 

Social involvement helps to keep you mentally active. It provides support that can allow you to maintain healthy behaviors (for example eating meals together rather than snacking). Being with other people can bring vibrance and joy to our lives that promote good mental health. 

When the heart and blood vessels are healthy they are able to supply oxygen-rich blood to the brain, as well as nutrients that are essential for brain function.  

Cardiovascular disease contributes to the pathology of Vascular Dementia and Alzhiemer's disease. In addition, strokes and silent "mini-strokes" contribute to cognitive decline and increase risk of dementia.  

Regular physical activity, a diet rich in fruit and vegetables and low in sugar and fat, sleep social support, not smoking and stress management are all well-known to promote good cardiovascular health.