Have you ever wondered why it seems harder to remember things as you get older? Or why you sometimes struggle to focus on a task or learn something new? If so, you are not alone.
Many people experience some changes in their thinking abilities as they age. This is called cognitive ageing, and it can affect how well you do everyday activities and whether you can live independently.
Cognitive ageing is not a disease or a sign of dementia. It is a natural process that happens to everyone, although it may vary from person to person. It involves changes in the brain that affect many functions, such as memory, attention, reasoning, language, and decision-making.
These changes can start as early as your 20s and continue throughout your lifespan. For example, research has shown that the ability to mentally retain and recall numerous bits of knowledge at the same time peaks between the ages of 18 and 20 and gets more difficult thereafter. [1]
Cognitive ageing can be distressing and lead to a lack of confidence, affecting all parts of your life, including work and social interactions.
However, it does not mean that you are losing your intelligence or your personality. In fact, some aspects of cognition may improve with age, such as vocabulary and wisdom.
Moreover, cognitive ageing does not mean that you cannot learn new skills or enjoy new experiences. You may just need more time and practice to master them.
What causes cognitive ageing and how can you prevent or delay it? Scientists are still trying to answer these questions, but they have identified some factors that may influence cognitive ageing.
Some of these factors are beyond your control, such as genetics and age-related changes in the brain. Others are modifiable, meaning that you can do something about them. For example, some lifestyle behaviours may help protect your brain health and reduce the risk of cognitive decline or dementia.
Other modifiable factors include:
Managing your physical health: This involves getting regular health check-ups, managing chronic conditions such as diabetes and high blood pressure, avoiding smoking and excessive alcohol use, and getting enough sleep.
Eating a healthy diet: A balanced diet that includes plenty of fruits, vegetables, whole grains, nuts, seeds, and olive oil may benefit your brain health. This is similar to the Mediterranean-style diet, which has been linked to lower rates of cognitive impairment and dementia [2]
Being physically active: Exercise can improve blood flow to the brain, reduce inflammation, and stimulate the growth of new brain cells.
Studies have shown that aerobic exercise (such as walking, jogging, cycling, or swimming) can enhance cognitive function and lower the risk of dementia. [3]
Keeping your mind active: Mental stimulation can challenge your brain and help maintain or improve your cognitive abilities. This can involve learning new things, doing puzzles or games, reading books or magazines, or taking up a hobby.
Staying socially connected: Social interaction can provide emotional support and reduce stress, which can harm the brain. It can also expose you to new ideas and perspectives, which can stimulate your brain.
You can stay socially connected by joining clubs or groups, volunteering in your community, or keeping in touch with friends and family.
By following these strategies, you may be able to slow down or prevent cognitive ageing and enjoy a better quality of life as you grow older.
Remember that cognitive ageing is not a disease or a sign of dementia. It is a normal part of life that affects everyone differently.
You can still have a sharp and healthy mind at any age if you take care of your brain health.
References:
[1] Howieson DB (2015). Cognitive Ageing: What Is Normal? In: Fillit HM et al., editors. Brocklehurst’s Textbook of Geriatric Medicine and Gerontology (8th ed.). Elsevier Health Sciences.
[2] Lourida I et al. (2013). Mediterranean diet, cognitive function, and dementia: a systematic review. Epidemiology 24(4):479-489.
[3] Gomes-Osman J et al. (2018). Exercise for cognitive brain health in ageing: A systematic review for an evaluation of dose. Neurology Clinical Practice 8(3):257-265.