Cognitive DeclineNOT necessarily age related!

What is Cognitive Decline?

• A deterioration of cognitive function• As we age, we are more inclined to

experience cognitive decline as we notice difficulties in memory, speed of information processing, language and other cognitive functions.

• This type of age related cognitive decline CAN BE SLOWED OR REVERSED

Research into Cognitive Decline

• In 2010, a review of the literature was published which tried to identify factors associated with Alzheimer’s Disease and Cognitive decline.

• What follows is a summary of their findings.

• You can view the entire report by clicking this link.

Summary of report findings

Increased risk of cognitive decline

• Diabetes• A specific gene (APOE e4)• Smoking• Depression

Decreased risk of cognitive decline

• Cognitive engagement

• Physical activities

Additional study by BBC…

• An additional review of the literature was published by BBC in 2010

• They evaluated where the evidence was strong, where it was possible, and where the jury is still out

• Their results are on the next page…

Summary of BBC reportStrong evidence

• Exercise• Not being obese• Lower blood pressure• Reduce cholesterol• No smoking

Less evidence

• Moderate alcohol• Diet• Socially active

Jury still out…

• Brain training• Vitamin supplements

Cognitive Engagement Ideas

Keep your brain active by:• Lifelong learning• Read, write, crossword puzzles• Lectures and plays• Enroll in adult education classes• Play games, or memory exercises• Take up or continue a musical

instrument

Physically Active Ideas

Physical activity helps the brain by:• Increasing blood flow • Encourages new brain cell growth• Protects cardiac system

Types of physical activity:• 30 min a day• Walking, bicycling, gardening, tai chi, yoga• Helps to include mental activity during

exercise

Become Socially active

Remain socially active by:

• Staying active in the workplace or community

• Volunteer• Join groups such as a bridge group or

square dancing• Travel

Brain Healthy Diet

Research suggests that the Mediterranean diet may benefit the aging brain:

• Lots of fruits and vegetables• Whole grain foods• Fish• Olive oil• Low in dairy food & processed food

Quick Quiz

• How can you become cognitively engaged?

• Why would physical activity benefit the brain?

• Describe how you can become socially active after retirement

• What is an example of a brain healthy dinner?

RECENT RESEARCH ON COGNITIVE DECLINE AND ALZHEIMER’S

Advances in Science

A molecular signature of Cognitive Decline

From: Science Now• Research study suggests that the function of

histones (tiny protein spools that control gene expression in DNA) may change with aging. Perhaps a future drug will boost histone production.

Coffee may decrease risk of brain disorder?

From: Live ScienceA slew of new research is suggesting that

caffeine can help prevent Alzheimer’s and Parkinson's. Amount needed? Up to 4 cups a day.

Research suggests that it does not improve memory by prevents deterioration of memory by blocking “insults” (which can be cholesterol, or the actual disease of Alzheimer’s).

MORE RESEARCH IS NEEDED!

Older Caregivers at Greater Risk

From: Health.comIf you are caring for a loved one with dementia,

you may face an increased risk, according to a new study. Factors which contributed to the decline of caregivers include:

• Psychosocial factors (depression, loneliness, social isolation and sleep problems)

• Behavioral factors (exercise & diet)• Physiological factors (obesity, chronically

elevated insulin & inflammation)

Silent Vascular Disease May Accompany Cognitive Decline

From: Science DailyAs we get older, we can experience the decline

of our cardiovascular system, even if we do not have a heart attack or stroke.

This research suggests that this “silent vascular disease” may influence our ability to think.

It further links the importance of a heart healthy lifestyle in maintaining cognitive function.

Follow-up article in Science Daily suggests that risk for heart disease is also a risk for cognitive & memory problems.

Sleep and Cognitive Decline

From: PsycCentralRecent study suggests that women and men

who begin sleeping more or less than 6 to 8 hours of sleep a night are subjected to accelerated cognitive decline.

Ideal sleep for women was between 6 and 7 hours a night.

Ideal sleep for men was between 6 and 8 hours a night.

Adequate sleep is fundamental to functioning & well being, according to the study.

Moderate Drinking Associated with Better Cognition

From: Science Daily

This article summarizes that in the last 3 decades, involving 68 studies and 145, 308 men and women, the research suggests an association between light to moderate alcohol consumption and better cognitive function.

Another Science Daily article adds the value of tea and chocolate to improve cognition.

Older brains don’t rewire from experiences

Normally, the brain rewires in response to life’s experiences. However, research shows that the aging brain loses its capacity for experienced-induced plasticity

Studies from rats suggest a rigidity in cell structure as they age, which disrupts ability of the nerve cells to conduct synapses. These rigid cells don’t respond well to stress or learning.

This is a case for using a well designed brain training program to strengthen nerve cells.

Bottom line…

• Proven : exercise, socially active, cognitively engaged, no smoking, low cholesterol & blood pressure, healthy weight

• Quite possibly effective: moderate alcohol, heart healthy diet

• Additional research suggests: drugs to target histones, moderate caffeine, regular sleep patterns, brain training programs

Begin your heart and brain healthy

lifestyle today!