5 expert tips to reduce your risk of cognitive decline with age
<p><em><strong>Hayley Wright is a Research Fellow at Coventry University. Her research focuses on cognitive ageing and the neuropsychology of stroke and dementia.</strong></em></p>
<p>Research into how we can <span style="text-decoration: underline;"><strong><a href="https://www.alzheimers.org.uk/news/article/234/dementia_education_on_risk_inspires_people_in_midlife_to_consider_healthier_lifestyles" target="_blank">keep our brains healthy</a></strong></span> as we age has gained momentum in recent years. There is now an increased focus on the changes that we can makes to our health and lifestyle, which may prevent dementia. Here are some things that research has shown reduce a person’s risk of cognitive decline with age.</p>
<p><strong>1. Sex</strong></p>
<p>Our <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/28645192" target="_blank">latest study</a></strong></span> shows that having more sex is associated with better cognitive function.</p>
<p>We recruited 28 men and 45 women, aged between 50 and 83, to take part in our study. We found that those who had sex weekly scored on average 2 per cent higher on some cognitive tests than those who had sex monthly, and 4 per cent higher than those who never had sex. These results were shown on tests of verbal fluency (such as naming as many animals as possible in one minute) and visuo-spatial abilities (drawing familiar objects from memory or copying complex pictures).</p>
<p>The association could be the result of the heightened levels of intimacy and companionship inherent in sexual relationships (that is, an increase in social contact), or there could be a purely biological explanation – where regular surges in arousal and release of sex-related hormones (such as oxytocin and dopamine) could be affecting brain function. Of course, as with the age-old nature/nurture debate, our answer could lie in a combination of the social and biological impact of sexual activity.</p>
<p><strong>2. Sleep</strong></p>
<p>Many studies show that getting enough sleep is important for preventing cognitive decline. A <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/22560827" target="_blank">study</a></strong></span> of cognitively healthy people aged 65 and over showed that daytime napping is associated with a lower risk of cognitive decline at two-year and ten-year follow-ups. Conversely, excessive daytime sleepiness and getting less than six-and-a-half hours of sleep at night are associated with an increased risk of cognitive decline at ten-year follow-up.</p>
<p>A more recent <span style="text-decoration: underline;"><strong><a href="http://www.sciencedirect.com/science/article/pii/S1074742716304208" target="_blank">study</a></strong></span> showed that longer sleep duration and poorer sleep quality are both associated with poorer memory in men and women aged 65 and older. These studies all support the advice that we should be getting around eight hours of sleep a night. Sleep disturbance in early adulthood is associated with <span style="text-decoration: underline;"><strong><a href="https://academic.oup.com/innovateage/article/1/suppl_1/156/3902539/SLEEP-EARLIER-IN-LIFE-AND-LATE-LIFE-COGNITION" target="_blank">poorer cognitive function in later life</a></strong></span>, which just goes to shows how sleep can affect our brain health across the lifespan.</p>
<p><strong>3. Active leisure</strong></p>
<p>New studies show that increased participation in social, mental and physical activities is linked to a <span style="text-decoration: underline;"><strong><a href="https://academic.oup.com/biomedgerontology/article/68/2/205/544371/Late-Life-Leisure-Activities-and-Risk-of-Cognitive" target="_blank">slower rate of cognitive decline</a></strong></span> in older adults. This research shows a “dose-response” relationship, where the more activities we do, the slower the rate of decline becomes.</p>
<p>The following activities are good examples of the types of mental, social and physical leisure activities that are good for your brain:</p>
<ul>
<li>Mental: <span style="text-decoration: underline;"><strong><a href="https://www.alzheimers.org.uk/info/20054/our_achievements/766/have_a_go_at_brain_training" target="_blank">puzzles, games and quizzes</a></strong></span>, reading or even adding up your shopping bill in your head as you go around the supermarket.</li>
<li>Social: visiting friends and family, regular phone or email conversations with people, going to the cinema or doing some <span style="text-decoration: underline;"><strong><a href="https://www.gvi.co.uk/resources/over-50s-volunteering/" target="_blank">volunteer work</a></strong></span>.</li>
<li>Physical: gardening, housework, walking for around 30 minutes a day, or doing <span style="text-decoration: underline;"><strong><a href="http://www.nhs.uk/Livewell/fitness/Pages/sitting-exercises-for-older-people.aspx" target="_blank">chair-based or sitting exercises</a></strong></span>.</li>
</ul>
<p><strong>4. Gender equality</strong></p>
<p>Studies have found that women may be at reduced risk of cognitive decline, simply because of the activities they choose. There is little that we can do to change our gender, without drastic surgery of course – but we can be aware of the gender stereotypes and expectations that are all around us, which can affect the activities we engage in.</p>
<p>In a study of <span style="text-decoration: underline;"><strong><a href="http://content.iospress.com/articles/journal-of-alzheimers-disease/jad130143" target="_blank">Australian older adults</a></strong></span>, there were notable gender differences in the leisure activities that people took part in. For example, women were more likely to engage in social activities, reading and volunteer work, all of which are known to slow cognitive decline. The way that cultures or societies perceive gender roles can affect people’s expectations of themselves and others. If this changes the lifestyle and leisure activities that men and women engage in, then it could well have an <span style="text-decoration: underline;"><strong><a href="http://journals.sagepub.com/doi/full/10.1177/0956797617708634%20" target="_blank">effect on cognitive abilities</a></strong></span> in later life.</p>
<p><strong>5. Get an early (in life) start</strong></p>
<p>When it comes to doing things to prevent cognitive decline, it’s never too early to start. <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/28359749" target="_blank">Some studies</a></strong></span> show that interventions in older adults have little effect – but that could be because the participants are already suffering from cognitive decline. Studies mapping the rate of cognitive decline in <span style="text-decoration: underline;"><strong><a href="http://www.sciencedirect.com/science/article/pii/S1568163717300235" target="_blank">older participants who do not yet have dementia or cognitive impairment</a></strong></span>, however, show promising results.</p>
<p>We all experience cognitive decline as we age. This is a natural process and occurs at different rates for everybody, much like declines in physical abilities with age. But it’s time we started addressing this much earlier in life, rather than waiting till middle age or older. It’s time for us to take a lifelong approach to keeping our brains healthy as we age.</p>
<p><em>Written by Hayley Wright. Republished with permission of <a href="http://theconversation.com/The%20Conversation" target="_blank"><strong><span style="text-decoration: underline;">The Conversation</span></strong></a>. <a href="http://theconversation.com/The%20Conversation" target="_blank"></a></em></p>
