SINGAPORE, June 28 — It was once thought that the brain is hardwired from a certain age. But in recent decades, research has shown that our brain is more flexible than once thought, and it never stops changing.
A 2014 study published in Nature Communications suggests that adults aged 65 and above may learn a new task just as well as younger adults, although the seniors showed a significant change in a different part of the brain from the younger learners.
Although cognitive abilities tend to gradually decline after the age of 50 as part of the ageing process, there are some ways to protect against this, said Dr Charles Siow, a neurologist at Mount Elizabeth Novena Hospital. Work these habits into your daily routine to maximise brain health.
Keep weight and chronic diseases in check
Chronic diseases like diabetes and hypertension, when left unchecked, can lead to health complications. Now, growing evidence suggests that these conditions, many of which are obesity- and lifestyle-related, may also speed up the decline of brain function.
For example, a person with diabetes has a higher risk of stroke, which can cause a type of dementia known as vascular dementia, said Dr Siow.
Not smoking, limiting alcohol intake, keeping within an acceptable Body Mass Index range as well as a healthy diet and regular physical activity lower your risk of developing chronic diseases and dementia. This is according to a number of studies, including one that covered over 2,000 men, published in PLOS One in 2013.
Get your heart pumping
Frequent physical activity, particularly if it gets your heart pumping and makes you work up a sweat, is one of the most well-documented brain boosters.
Its benefits also extend to people with mild cognitive impairment, a condition that can happen before a person develops full-blown dementia.
Researchers at the Wake Forest School of Medicine in North Carolina found that adults with mild cognitive impairment who participated in moderate-to-vigorous aerobic exercise four times a week over a six-month period experienced a significant increase in brain function compared to those who only did stretching exercises.
Flex your mental muscle
According to Dr Siow, the best way to protect your brain is to use it. “It is known that people who work in white-collar jobs, where frequent mental use is required, have lower incidences of dementia,” he said.
But there’s still hope for older adults who flex their mental muscle late in life. According to Dr Siow, older patients who play mahjong or other cognitive-stimulating games are less likely to get dementia.
“Even if your job is not mentally stimulating, hobbies like playing chess and solving sudoku puzzles can help to keep your mind active,” he said.
Craft work and using the computer can give your brain a mental workout. Research published in JAMA Neurology in March this year suggests that adults aged 70 and above who do not have cognitive problems and who engage in mentally-stimulating activities had a lower risk of getting mild cognitive impairment than those who did not.
To stay mentally sharp, the Alzheimer’s Association suggests the following:
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Stay curious and involved through lifelong learning
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Read, write, attempt crosswords or other puzzles
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Attend lectures and plays
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Enrol in courses, community college or other community groups
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Play games
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Try memory exercises
Have regular face-time
The ability to hold face-to-face conversations is key to maintaining brain health in one’s later years, according to researchers at the Oregon Health and Science University and the University of Michigan.
Studies have suggested that the task of holding a conversation is highly mentally stimulating. It requires attention, working memory, the organisation and control of thought, social cognition to understand others’ intentions and feelings, and linguistic ability, the authors wrote in their paper published in the journal Alzheimer’s and Dementia in 2015. In their study, the group of elderly who received daily 30-minute face-to-face video calls from trained interviewers showed greater improvements in cognitive tests after six weeks, compared to those who received voice-only telephone calls.
Rest well
Insufficient restful sleep may set the stage for dementia, as seen in animal studies.
Some have shown that abnormal sticky amyloid plaques, which are linked to Alzheimer’s disease, tend to develop more quickly in a sleep-deprived brain. Jet-lag-type sleep problems, often experienced by shift workers and frequent fliers, have been linked to a higher risk of developing Alzheimer’s disease.
Besides getting adequate sleep at night, an hour-long nap after lunch may help keep the elderly brain nimble. Seniors who did so performed better on mental tests, such as basic math problems and word recall, compared to those who did not, according to a study published in the Journal of the American Geriatrics Society last year. — TODAY
