The sessions improved participants' mental skills in the area in which they were trained with evidence suggesting these benefits persisted for two years. Be wary of claims that playing certain computer and online games can improve your memory and other types of thinking as evidence to back up such claims is evolving.

There is currently not enough evidence available to suggest that computer-based brain training applications offered commercially have the same impact on cognitive abilities as the ACTIVE study training.

NIA and other organizations are supporting research to determine whether different types of cognitive training have lasting effects.

For more information, see Participating in Activities You Enjoy. Connecting with other people through social activities and community programs can keep your brain active and help you feel less isolated and more engaged with the world around you.

Participating in social activities may lower the risk for some health problems and improve well-being. People who engage in personally meaningful and productive activities with others tend to live longer, boost their mood, and have a sense of purpose.

Studies show that these activities seem to help maintain their well-being and may improve their cognitive function. So, visit with family and friends.

Consider volunteering for a local organization or join a group focused on a hobby you enjoy. Join a walking group with other older adults. Check out programs available through your Area Agency on Aging , senior center, or other community organizations.

Increasingly, there are groups that meet online too, providing a way to connect from home with others who share your interests or to get support. We don't know for sure yet if any of these actions can prevent or delay Alzheimer's and age-related cognitive decline.

Still, some of these have been associated with reduced risk of cognitive impairment and dementia. Stress is a natural part of life. Short-term stress can even focus our thoughts and motivate us to take action. To help manage stress and build the ability to bounce back from stressful situations, there are many things you can do:.

Genetic , environmental , and lifestyle factors are all thought to influence cognitive health. Some of these factors may contribute to a decline in thinking skills and the ability to perform everyday tasks such as driving, paying bills, taking medicine, and cooking.

Genetic factors are passed down inherited from a parent to child and cannot be controlled. But many environmental and lifestyle factors can be changed or managed to reduce your risk. These factors include:. Many health conditions affect the brain and pose risks to cognitive function.

These conditions include:. It's important to prevent or seek treatment for these health problems. They affect your brain as well as your body and receiving treatment for other conditions may help prevent or delay cognitive decline or thinking problems.

Older adults are at higher risk of falls, car accidents, and other accidents that can cause brain injury. Alcohol and certain medicines can affect a person's ability to drive safely and also increase the risk for accidents and brain injury.

Learn about risks for falls and participate in fall prevention programs. Wear helmets and seat belts to help prevent head injuries as well. Overcoming this fear can help you stay active, maintain your physical health, and prevent future falls.

Some drugs and combinations of medicines can affect a person's thinking and the way the brain works. For example, certain ones can cause confusion, memory loss, hallucinations, and delusions in older adults. Medicines can also interact with food, dietary supplements, alcohol, and other substances.

Some of these interactions can affect how your brain functions. Drugs that can harm older adults' cognition include:. Lack of exercise and other physical activity may increase your risk of diabetes, heart disease, depression, and stroke — all of which can harm the brain. In some studies, physical activity has been linked to improved cognitive performance and reduced risk for Alzheimer's disease.

Choosing activities like yoga or reserving time for fun tasks throughout the day can help keep your mind clear and relaxed. Obesity is a risk factor for developing vascular dementia, as well as physical atrophy a gradual decline of effectiveness of the brain, which ultimately causes cognitive decline.

Proceedings of the Nutrition Society. The Relationship Between Obesity and Cognitive Health and Decline. Above-average BMI is also a risk factor for sleep apnea , which can increase your risk of developing a neurocognitive disorder.

Journal of Sleep Research. October Sleep Apnea and the Risk of Dementia: A Systematic Review and Meta-Analysis.

Taking short walks throughout the day can help boost your metabolism and burn calories. Wernicke-Korsakoff Syndrome.

htm In other words, those who have consumed less alcohol over a lifetime are less likely to have symptoms than a person who has consumed a lot of alcohol over their lifetime. Decreasing the amount of alcohol you drink can benefit your mental and physical health.

Finding support from friends, family, your community, and mental health professionals can help you hold yourself accountable and stick to your goals. Not everything is in our control when it comes to aging, but you can empower yourself to take care of your mental and physical health.

The first step is to make healthy lifestyle choices to improve physical and brain health. Eating antioxidants found in the following fruits and vegetables can help combat oxidative stress and prevent damage to brain cells:.

These foods high in omega-3 fatty acids support brain function and help reduce inflammation: [24] National Institutes of Health: Office of Dietary Supplements. Omega-3 Fatty Acids. July 18, Edmonds added that the MIND diet can promote brain health and may reduce dementia.

Fish and other seafood serve as the primary sources of animal protein. This diet recommends specific amounts of fruits, vegetables, whole grains, fish, poultry, beans, and nuts, along with reducing sodium, added sugars, and red meat.

It also limits saturated and trans fat, but it encourages the intake of potassium, magnesium, calcium, protein, and fiber—nutrients believed to help control blood pressure. Regular physical activity increases blood flow throughout the body, which helps deliver oxygen and nutrients to the brain, ultimately supporting cognitive function.

It also reduces the risk of vascular diseases that can impact brain health. The Centers for Disease Control and Prevention CDC recommends adults 65 and older get at least minutes per week of moderate-intensity activity, or 75 minutes of vigorous activity, plus two days of muscle-strengthening activities, and activities to improve balance.

How Much Physical Activity Do Older Adults Need? April 13, htm A few simple ways to increase your daily exercise include:. Remember that it may take some time to build up to these recommendations and that any amount of activity is beneficial. Sufficient sleep, defined as 7 to 9 hours per night of quality sleep, is essential for memory consolidation and cognitive processing.

htm Restorative sleep can also help regulate mood and emotional well-being, preventing cognitive decline associated with chronic stress. Try a few of these tips to improve your sleep:.

Engaging in challenging mental activities supports the brain by enhancing synaptic connections and improving cognitive reserve, making the brain more resilient to aging-related changes.

The Journal of the Canadian Academy of Child and Adolescent Psychiatry. November Brain Plasticity and Behaviour in the Developing Brain.

To boost your brain health, try one of these activities on your own or with a friend:. Regular health check-ups and appropriate management of chronic diseases and conditions reduce the risk of vascular diseases that can affect brain health.

Also, early detection and treatment of health issues, such as hypertension or diabetes, can prevent cognitive decline. Regular conversations with your doctor and your pharmacist can help you avoid drug interactions that may negatively impact cognitive function.

Being social provides cognitive stimulation, challenging the brain to process information and maintain mental agility. When we talk to each other, this exercises language and communication skills, which support cognitive functions, like memory and attention.

Participating in group activities and sharing experiences can enhance your ability to recall and create new memories. Regular meditation and mindfulness practices reduce stress and promote relaxation, protecting the brain from the harmful effects of chronic stress.

Meditation increases gray matter density [29] McGreevey, Sue. The Harvard Gazette. Eight Weeks to a Better Brain. Psychiatry Research.

Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Generally, any company, product, or smartphone application that claims to give a quick way to prevent or reverse cognitive decline is providing misleading information.

Food and Drug Administration. Drugs FDA Glossary of Terms. If you want to take it a step further, read an older novel.

In this day and age, technology is changing constantly and becoming more integrated into our daily lives. Watching television is not a mind-stimulating activity. Try setting a time limit each day on your use of technology — this may include television, smart phones, tablet usage, etc.

These tips are just examples of ways to stimulate your mind, but they are not the only ways that you can exercise your brain. Any mind-stimulating activity requires you to work out your brain. Try doing at least one of these activities daily.

Overall, surrounding yourself with people and partaking in activities is the best way to prevent adverse cognitive decline. If you lead and live an active lifestyle, then you are stimulating your mind.

It is just as important to exercise your mind as it as important to exercise your body. References — Godman, H. Regular exercise changes the brain to improve memory, thinking skills. aspx — Sifferlin, A.

What Type of Exercise Is Best for the Brain? Author Biography: Kirsi Bindner is a nursing student at Boise State University. She has experience working as a certified nurse assistant in memory care and long-term care. She also has worked with the pediatric population, which she hopes to continue working with as a nurse after graduation.

Research suggests that people with larger social networks may have less mental decline, and people who have more social activities in their life may have a lower risk of developing dementia.

Bruns recommends volunteering, joining a book club, sports league, senior center, religious or spiritual group, or a club or social activity. The Mediterranean Diet limits saturated fats such as those found in full-fat dairy products, butter, margarine and red meats.

It is also low in hydrogenated oils trans-fatty acids , added salts, and added sugars. Insufficient or interrupted sleep due to insomnia, stress or sleep apnea may also contribute to memory impairment and cognitive problems. The CDC recommends adults get seven to nine hours of sleep each night to maximize overall health and wellness.

Bruns suggests trying to allow yourself proper and complete rest or seeking medical support to help manage stress or insomnia. If you or someone you know is experiencing memory loss that is affecting their daily lives, call the Memory Center at Learning to change how you eat to help your heart get healthier can seem intimidating.

Some people take supplements to help improve their heart health. We look at some of the more popular ones and the recent science around them.

Heart disease is the leading cause of death for women in the United States. Rawa Sarji, DO, talks about recognizing the signs of heart disease and how to prevent it.

Any medical provider or Cardiologist can send a referral for their patients to attend Cardiac Rehab at Massena Hospital. Subscribe Find a Doctor Pay My Bill Give.

Marla Bruns gives us 5 key lifestyle habits that you can do to help reduce your risk of cognitive decline. Get Physical Regular cardiovascular exercise elevates your heart rate and increases blood flow to the brain and body.

org Your source for healthy aging information that you can trust. Browse Blog Videos E-Learning Professionals Clinician Public health professional Policymaker health systems Policymaker social systems Promotional Materials Help Français Log In Subscribe. Jul 7, - McMaster University -.

The Bottom Line Try one or more of a variety of strategies that can help improve cognition and mental health among people with mild cognitive impairment MCI or dementia. Visual art therapy may enhance cognitive function and reduce anxiety in people with MCI.

Non-drug options such as massage therapy, personally tailored interventions, animal-assisted interventions, and pet robot interventions may decrease agitation in adults with dementia.

Computerized cognitive training has cognitive benefits for people with MCI, while offering those with dementia some assistance in this area as well. Combined brain training and physical activity can boost cognitive function in older adults with or without MCI. Cognitive training can lessen the severity of depressive symptoms in people with MCI or dementia.

Become familiar with your non-drug options The vast majority of people living with dementia experience agitation—a behavioural issue that is not effectively treated by prescribed medications such as anti-psychotics 5;6. Turn on your tech for some computerized brain games Computerized cognitive training refers to computer programs—such as video games, virtual reality activities, and online activities—that aim to improve cognition e.

Exercise both your mind and body Although brain games are a promising approach, combining brain training and physical activity is another strategy that can enhance cognitive function in older adults with or without MCI.

Consider cognitive training as a tool for more than just cognition Beyond its effects on cognitive outcomes, the benefits of cognitive training—computerized cognitive training, cognitive training and rehabilitation, and cognitive stimulation—appear to extend to mental health, as well.

Featured Resources E-Learning Lesson: Promoting Brain Health Web Resource Rating: Mild cognitive impairment MCI Web Resource Rating: Dementia Web Resource Rating: Patient education: Dementia including Alzheimer disease Beyond the Basics Web Resource Rating: Dementia and Sleep: Tips for Helping Your Loved One With Dementia Sleep Better Web Resource Rating: Memory loss: 7 tips to improve your memory.

Get the latest content first. Sign up for free weekly email alerts. Cause for concern? Medications and falls in people living with cognitive impairment. Living with dementia: Non-drug options for pain management.

Demystifying Depression in Older Adults. Author Details. Optimal Aging Portal Blog Team The latest scientific evidence on this topic was reviewed by the McMaster Optimal Aging team.

References Song D, Yu D, Li P, et al. The effectiveness of physical exercise on cognitive and psychological outcomes in individuals with mild cognitive impairment: A systematic review and meta-analysis.

Int J Nurs Stud. doi: Hill N, Mowszowski L, Naismith S, et al. Computerized cognitive training in older adults with mild cognitive impairment or dementia: A systematic review and meta-analysis.

Am J Psychiatry. Fink HA, Jutkowitz J, McCarten R, et al. Pharmacologic interventions to prevent cognitive decline, mild cognitive impairment, and clinical Alzheimer-type dementia: A systematic review.

Ann Intern Med. Malika GM, Yu DSF, Li PWC. Visual art therapy as a treatment option for cognitive decline among older adults.

A systematic review and meta-analysis. J Adv Nurs. Leng M, Zhao Y, Wang Z. Comparative efficacy of non-pharmacological interventions on agitation in people with dementia: A systematic review and Bayesian network meta-analysis.

van der Linde RM, Dening T, Stephan B, et al. Longitudinal course of behavioural and psychological symptoms of dementia: Systematic review.

Br J Psychiatry. Livingston G, Kelly L, Lewis-Holmes E, et al. Non-pharmacological interventions for agitation in dementia: systematic review of randomised controlled trials. Maher AR, Maglione M, Bagley S, et al. Efficacy and comparative effectiveness of atypical antipsychotic medications for off-label uses in adults: A systematic review and meta-analysis.

Hill NT, Mowszowski L, Naismith SL, et al. Computerized Cognitive Training in Older Adults With Mild Cognitive Impairment or Dementia: A Systematic Review and Meta-Analysis. Gheysen F, Poppe L, DeSmet A, et al. Physical activity to improve cognition in older adults: Can physical activity programs enriched with cognitive challenges enhance the effects?

The question is, can we prevent adverse changes in our cognitive abilities? The answer is yes, we can prevent these cognitive changes! But how? Along with regular exercise of the body, we can also exercise our mind. Think of your brain as a muscle in any other part of your body; if you do not exercise it, then it can atrophy.

Although we are talking about how to improve your mental wellbeing, working on our physical wellbeing actually improves our cognitive abilities. Test your ability to recall certain events that occur throughout the day.

Keep a journal and write in it at the end of the day. Take a class on a foreign topic, learn a new language, or improve on something.

The goal is to challenge yourself and improve your knowledge. Whether it is a church group or any other gathered group, join a community where you can meet new people and participate in activities frequently with them.

Regular interaction with others in your community is great for mental wellbeing. Puzzles, crosswords, solitaire, and any other activity that work to exercise your brain. These activities require a deeper level of thought.

Whether it is for entertainment or obtaining knowledge, reading is a mind- stimulating activity. Try reading news stories, and not just watching TV to stay up to date on current events. If you want to take it a step further, read an older novel. In this day and age, technology is changing constantly and becoming more integrated into our daily lives.

Watching television is not a mind-stimulating activity. Try setting a time limit each day on your use of technology — this may include television, smart phones, tablet usage, etc.

These tips are just examples of ways to stimulate your mind, but they are not the only ways that you can exercise your brain. Any mind-stimulating activity requires you to work out your brain. Try doing at least one of these activities daily. Overall, surrounding yourself with people and partaking in activities is the best way to prevent adverse cognitive decline.

If you lead and live an active lifestyle, then you are stimulating your mind. Insufficient or interrupted sleep due to insomnia, stress or sleep apnea may also contribute to memory impairment and cognitive problems.

The CDC recommends adults get seven to nine hours of sleep each night to maximize overall health and wellness. Bruns suggests trying to allow yourself proper and complete rest or seeking medical support to help manage stress or insomnia.

If you or someone you know is experiencing memory loss that is affecting their daily lives, call the Memory Center at Learning to change how you eat to help your heart get healthier can seem intimidating.

Some people take supplements to help improve their heart health. We look at some of the more popular ones and the recent science around them. Heart disease is the leading cause of death for women in the United States. Rawa Sarji, DO, talks about recognizing the signs of heart disease and how to prevent it.

Any medical provider or Cardiologist can send a referral for their patients to attend Cardiac Rehab at Massena Hospital. Subscribe Find a Doctor Pay My Bill Give. Marla Bruns gives us 5 key lifestyle habits that you can do to help reduce your risk of cognitive decline.

Get Physical Regular cardiovascular exercise elevates your heart rate and increases blood flow to the brain and body. Examples include: walking biking swimming chair aerobics ballroom dancing housework gardening Dr. Challenge your Brain Focused memory training may help maintain memory function before or after memory problems develop.

Be Social Research suggests that people with larger social networks may have less mental decline, and people who have more social activities in their life may have a lower risk of developing dementia.

Get More Rest Insufficient or interrupted sleep due to insomnia, stress or sleep apnea may also contribute to memory impairment and cognitive problems.