Nine Simple Steps to Prevent Cognitive Decline at Any Age

All of us, young and old, want remain mentally sharp to our last days on this planet. Wouldn’t it be great to take actions today to delay or entirely prevent the onset of cognitive decline?  As of this writing there is no pharmaceutical drug that can do it for you, but don’t despair there are alternatives.

The truth is that aging affects the entire human body especially the brain. For example, the average hippocampus loss over age 65 is about 1% to 2% per year. So, it’s real.

For patients that do enter into full scale Alzheimer’s, it wasn’t the result of an instantaneous flick of the switch and they suddenly had dementia. The precursors to such started forming a decade or two previously to the now visible manifestation.

With an estimated 50% risk of Americans contracting dementia by age 85, wouldn’t be great to die of other natural causes rather than the heartbreak of Alzheimer’s?  There is sufficient scientific evidence that there are simple measures you can adopt today, right now, to reduce the factors that lead to cognitive decline.

Basic Brain Health

Beta amyloid plaques in the brain and phosphorylated Tau tangles are the 2 main pathological hallmarks of cognitive decline. But again, it’s not binary, they didn’t just suddenly appear, but have been building up for years.  With every increase in beta amyloid there is some decrease in cognition.

No one really knows what exactly what causes the plaque to accumulate in the brain. The latest theories are that beta amyloid, although the main cause of cognitive decline is actually produced by the body to protect the brain from threats and insults. Too many insults to the brain result in more beta amyloid.

Think of beta amyloid as a protectant in a way – a response to things like bacteria, viruses, and toxins. Reducing theses bacteria, viruses and toxins will go a long way to reducing the buildup of beta amyloid.

Yes, there is a genetic component.  If you have a copy of the ApoE4 (Apolipoprotein E) gene, you run a 30% higher risk of cognitive decline. If you have two copies, one from each parent, the risk could be as high as 50%.

In healthy people amyloid builds up but is removed by microglia (macrophage cells that is the first and main form of active immune defense in the central nervous system). But there is a tipping point. When too much amyloid builds up the microglia gets overwhelmed and can no longer cleanse the brain. It’s this overwhelm that leads to dementia.

You Don’t Have to be a Victim — Preventing Cognitive Decline

Regardless of your age, be it 40 or 80, you can take proactive steps today to improve your brain health and stave off cognitive decline. But there is no single mono-therapeutic,  it’s a “coordinated program” to eat, exercise, and live by. And, by the way, not only will it improve your brain health but your overall health as well.

Unfortunately, other chronic diseases and conditions also exacerbate cognitive decline – modern day diseases such as high blood pressure, diabetes, obesity and being overly sedentary. So, if you’re properly addressing these then your brain will be healthier as a byproduct.

Step 1: Avoid Toxins

Probably numero uno in protecting your brain is avoiding toxins. Avoid exposure to mercury, lead, and aluminum, they’re highly toxic to your brain.

Mercury

Mercury is the biggie and probably responsible for a large share of toxin-related brain degradation. The biggest source of mercury is in eating big fish like tuna, marlin, swordfish, and the like. In general, fish is good for your diet but it’s healthier to eat the small fish like salmon, mackerel, anchovies, sardines and herring which contain little if any mercury.

Beware of silver tooth fillings

For those of you older folks who still have fillings from cavities you had as teenagers, be aware that those silver fillings may contain mercury, they’re called dental amalgam fillings. And they’re dangerously close to your sinus cavities which are adjacent to your brain. If your dentist hasn’t done it already, it best to have them refilled with composite white fillings which are benign.

Lead

Due to national education, lead has mostly been removed. The biggest threat to lead exposure is in older houses with lead paint and lead pipes. Although some leafy vegetables can pick up lead from the soil, if you’re buying certified organic vegetables, you’re fairly safe that it’s not in your diet.

Aluminum

People are most exposed to aluminum through additives in highly processed foods. Two common additives that contain aluminum include sodium aluminum phosphate and sodium aluminum sulfate — which are found in self-rising flours and cheeses as well as in cereal flours.  Try and minimize these in your diet.

Little need to worry about aluminum pots and pans, but it wouldn’t hurt to switch to glass or stainless steel.

Limit your Exposure Mycotoxins

Mycotoxins are toxins emitted by various forms of fungi and molds. Molds can form on aging wet vegetables and in damp homes. Some of these have severe implications for brain health.

Step 2: Exercise

The closest thing to a magic bullet in preventing cognitive decline is exercise.  An analysis from the Mayo Clinic Study of Aging found that moderate exercise in mid or late life was linked to a reduced chance of developing cognitive impairment.

Just Keep Moving

Healthy brain loves oxygen so exercise improves that. It also reduces inflammation and improves neurogenesis in the hippocampus.

BDNF is “Brain-derived neurotrophic factor” which is a neurotrophin, a type of protein that helps brain cells grow and survive. Exercise upregulates BDNF in particular may link back to neurogenesis and learning.

Aerobic Exercise

Vital to brain health is aerobic exercise, it’s ideal for increasing blood flow and oxygen to the brain.  It can consist of heavier exertion such as jogging or playing racquet sports.  At the very least walking is an excellent way to have a healthy heart and brain.

Strength Training

In addition to aerobic exercise consider adding strength training to your week. Not only will it make you more confident and vibrant as you age, but it also will improve cognition.

It doesn’t necessarily have to be pumping iron. It’s amazing how much strength you can gain by exercising with a set of resistance bands. And, you can do it in the privacy of your home.

A proxy study out of the University of Missouri in Columbia, found that weight training of rats in a laboratory improved their cognitive abilities to navigate a maze over a control group.

“I think it’s safe to say that people should look into doing some resistance training,” researcher Taylor Kelty,

said. “It’s good for you for all kinds of other reasons, and it appears to be neuroprotective. And who doesn’t want a healthy brain?”

 

Step 3: Adopt Proper Nutritional Habits

 Shift to More Plant Based Eating

Homocysteine is found mostly in meats and it’s a marker of

methylation. If your homocysteine is high (greater than 7), you’re at risk for neurodegeneration. You’re also at risk of heart disease. It’s been published that you’ll have a more rapid decline in your hippocampal volume if you have a high homocysteine

Mediterranean-style diet

A study published in 2019 looked at more than 2,600 participants in a longitudinal study of aging and found that those ate a Mediterranean-style diet as adults had better cognitive performance in middle age.

Fish over Meat

There’s evidence that when people with a copy of the ApoE4 gene eat more fish, they’re better protected against cognitive decline.

Add omega-3 fatty acids to your diet from natural sources such as salmon and other oily cold-water fish. Omega-3s are among the few nutrients to cross the blood-brain barrier, and there’s good evidence they lower the overall risk of dementia.

In addition to fish, omega-3s are also in vegetable-based foods like flaxseed, chia seeds, and walnuts.

We already mentioned the benefits of BDNF through exercise, Omega-3 fatty acids also increase BDNF levels.

Step 4: Take Key Brain Health Vitamins and Minerals

Let food be thy medicine. But sometimes you need to be aware of some key supplements that are good for brain health. You get most from your plant-emphasized diet

Zinc

If you are deficient in zinc, you are at increased risk of cognitive decline. Zinc is involved in multiple steps of insulin secretion and could help guard against insulin resistance. Instead of a zinc pill indulge yourself with oysters, crabs, lobsters and chick peas for natural zinc ingredients.

Choline

Acetylcholine is an important neurotransmitter. and most of us in the US are deficient. Estimates are that you need to get between 450 and 550 milligrams of choline per day for a healthy brain.  Here’s where you can allow yourself to have eggs and egg yolk in the morning, they’re loaded with choline.  Also throw in chicken livers and brussels sprouts.

Vitamin D

If you are deficient in vitamin D, you are at increased risk of cognitive decline. Scientists know that vitamin D is highly necessary for proper gene expression. It’s a steroid hormone the affects the expression of a 900 – 1,000 different genes. You can’t stay healthy without it.

Unfortunately, aging affects the natural vitamin D production in skin. 75% less vitamin D is produced by the skin of a 70-year-old vs a 20-year-old, so proactive measures need to be taken.

We recommend getting a modest amount of natural sunshine to produce vitamin D naturally in your skin. For those of you above latitude 32° north or higher take heed (around Atlanta, Georgia and northward), you will not get enough sun in winter, and therefore need to supplement vitamin D.

More on Vitamin D:

Sunshine for Vitamin D, Immunity, and Overall Good Health

Nitric Oxide

Nitric oxide is a vasodilator which helps blood flow throughout the body and especially the brain. The more we can ingest this beneficial natural compound the healthier our cognition will be.

Plant based nitrates convert into nitric oxide. The best sources are dark green leafy ones: spinach, collard greens, arugula, beet greens, Swiss chard.

See our previous post on Nitric Oxide

Natural Ways to Control Hypertension

Step 5: Prevent Insulin Resistance

When thinking of insulin resistance, most people immediate think of type 2 diabetes, and they would be partially right. But, insulin resistance can begin at a low level and steadily increase over time.

Nearly half of Americans are unknowingly insulin resistant which increases risk of cognitive decline.  Insulin turns on the pathway needed for your brain cells to survive, so insulin insensitivity can hamper this.

Unfortunately, as we age natural insulin resistance in the brain increases which leads to fuel deficiency. So, anything we can do to reverse this natural occurrence will foster sharper cognitive functioning.

Eliminate Refined Sugars and Carbohydrates

An effective way to stave off insulin sensitivity is to reduce the load of glucose in our bloodstream. Much has been written about how highly refined carbs cause weight gain, obesity and

diabetes, but it’s also bad for brain health. Switching your diet to one of lower glycemic foods, especially eliminating refined sugars and carbohydrates will go far in this area.

But if you actually want to reduce insulin sensitivity in the brain you should strive to generate more ketone bodies to feed your brain.

Favor Ketosis

Ketosis occurs when your liver produces ketone bodies like acetoacetate, acetone, and beta-hydroxybutyrate by breaking down fat. If there is more good fat in your diet and less high glycemic carbohydrates, ketone bodies will be generated. Ketone bodies are an excellent fuel for cognition and the production of the aforementioned BDNF.

We have to shake the age-old misbelief that fat is inherently bad for you. It’s not. Some fats, like saturated fats from animals are, but many fats that come from vegetables and cold-water fish are favorable.  Bear in mind that the brain is 70% fat, so good fat is highly beneficial to the brain.

Ketone Bodies are a good fuel for the brain and ketones can fuel up to 75% of the brain’s energy needs. The other 25% does have to come from glucose.

Learn more about the benefits of ketosis on the brain:

Starving for Brain Health

Restricted Time Feeding     

Restricted time feeding is an effective way to reduce your blood glucose and trigger your body to access body fat and generate ketones. Restricted time feed is sometimes erroneously referred to as “intermittent fasting”. It basically restricts the window of eating to 10 hours or less, ideally closer to 8 hours. So, for 14 hours a day, or more, your body is generating beneficial ketones and your brain will love it.

Increase the Good Fat

For ketosis to work, your liver needs to sense a drop in glucose in the bloodstream, then it converts fats to ketone bodies. Lacking available fat, it will withdraw from existing body fat.

So, increasing fat on your meal plate will assist in this area. But, again it’s important to realize that it should be good fat and not bad fat. Bad fat is your saturated fat found in meats. It could severely impact cardiovascular health.

Good fat is typically found in plants and fish. Fats of the healthy variety are generally nuts, seeds and olives. Three champions would be avocados olive oil and macadamia nuts.

A word about oils. Boomers were brought up on television espousing the benefits of polyunsaturated oils. But the industrial processes and additives that go into these oils make them toxic to your body and they should be avoided. We borrowed six oils from Dr Cate Shanahan:

• Canola
• Corn
• Cottonseed
• Soy
• Sunflower
• Safflower

It’s best to just stick with extra virgin olive oil.

Step 6: Reduce Chronic Inflammation

Normal acute inflammation is your body’s process of fighting against infections, injuries, and toxins, in an attempt to heal itself by releasing chemicals that trigger a response from your immune system. It’s usually short lived and goes away when you heal.

Chronic inflammation happens when this response lingers, leaving your body in a constant state of alert. Over time, prolonged chronic inflammation has a negative impact on your tissues and organs. In particular it has a detrimental impact on brain health.

Anything you do to reduce chronic inflammation will go far to improve cognition.

Eat a low inflammatory diet

This is a diet rich in antioxidants and omega-3 fatty acids. Fresh, organic vegetables and fruits are the best sources of antioxidants, although green tea and dark chocolate contribute as well. Oily cold-water fish, freshly ground flaxseed and walnuts all provide omega-3s.

Reduce Alcohol Consumption

Consider avoiding alcohol altogether. Its damaging effect on brain cells is well established in the medical literature.

If you have to drink, switch to red wine, to offset somewhat the negative effects of the alcohol on the brain, it can help your cardiovascular system by raising HDL. It also has traces of resveratrol and polyphenols which is marginally brain healthy.

Improve Gut Health

The medical research is overwhelming as to the connection between a healthy gut (microbiome) and a healthy brain. If you take care of those 100 trillion bugs in your gut, they will do wonders for your brain.

 The best means to help your microbiome is to add sufficient fiber to your diet. Something that most of us avoided for most of our lives but oh some important now.

 Prebiotics are the fruits and vegetables which benefit the microbiome. Just about all vegetables are good, but there are some standouts to try and add to your diet as follows:

• Jerusalem artichoke
• Garlic
• Onions
• raw leeks
• Asparagus
• Oatmeal
• Flaxseed

Probiotics are foods that actually add beneficial bacteria to your gut.  Try and add these to your diet. Just about any natural vegetable that is fermented and kept cold can be of benefit. Just to highlight a couple:

• Sourcrout
• Pickles
• Yogurt
• Kefir

We advise using natural foods over supplementing with pills.

 Read more about a healthy gut:

You’re Really Not Healthy Unless You Also Have a Healthy Gut — Here’s How

 Avoid Leaky Gut

There is only a one cell thickness between your colon and your body, the intestinal epithelium lies

between you and a sewer.

The most common form of chronic inflammation is “leaky gut” where bacteria, bacteria fragments and food particles passing through this thin barrier and causes the body to drastically respond via the immune system.

If this process is continuous then it causes major health issues especially the brain.

It’s key to avoid foods and substances that can cause a leaky gut. Leaky gut can be caused by stress, sugar, processed foods, aspirin, NSAIDs (Advil, Tellenol), and anti-acids.

Step 7: Get Plenty of Sleep

Sleep is one of the best ways you clear away amyloid plaques (which develop and cause dementia) in the brain

During sleep, your brain swells, and you inject cerebral spinal fluid into the brain which clears out amyloid plaques and other junk.

Think of it as a rinse cycle that happens in your brain when you sleep. You are basically clearing out metabolic waste. That happens when you are awake, but the process is close to 60% more efficient when you are asleep.

You’re clearing out plaque and tangles, and all the things that lead to dementia.

An additional tip is don’t eat within 3 hours before bed. This will help with the aforementioned nocturnal ketosis which will help your brain.

Step 8: Physically Connect with Friends

Connecting with others leads to the release of certain hormones like oxytocin which foster neurogenesis (the building of new brain cells). Social interaction is a really effective strategy for fostering neurogenesis.

A 2019 UK study that tracked more than 10,000 people, found that seeing friends almost daily at age 60 was associated with a 12% lower likelihood of developing dementia in later life, compared with those who saw one or two friends every few months.

Social interaction augmented by exercise such as walking and talking with a friend has even more benefit. Doubles tennis and/or mixed doubles covers both bases.

Or, you can have a fun game of cards where you both socialize and engage your brain in trying to be competitive playing the card game.

Step 9: Keep Learning New Things

We gain and lose synapses all the time through the process of neuroplasticity. The goal in later years is to keep adding synapses and not run a deficit. Think of it as banking reserves.

A “cognitive reserve” is an abundance of neural connections.  Even though you lose many neural connections through normal aging, by having reserves, your brain can continue to function normal using different pathways.

The best way to build up cognitive reserves are built up by learning new things, underscore “new”, not relearning the same old, same old. Every time we learn something new, we are creating and strengthening neural connections.

Engaging your brain in later years is inherently good. Perhaps learning a new skill, a new language, or playing a new instrument. The more mentally stimulating the better. It’s not about merely doing crossword puzzles; it needs to be rich across all senses and emotions.

Working

It’s been shown that people who stop working have a faster level of mental decline than people who continue working.  In cases where’s it’s not practical to work, in some cases volunteering has been shown to engage the brain as much as working and thus keep building those cognitive reserves.

Read More:

Four Achievable Actions to Stave Off Alzheimer’s