Throughout the aging process, the brain will inevitably undergo many changes. Maintaining the health of your brain and cognitive function through these changes is imperative; luckily, many things can be done. The following are effective steps to reduce cognitive decline.

1. Exercise
   Research has shown that physical exercise helps the mind as well as the body. Studies have shown physically active people have a lower risk of developing Alzheimer’s disease compared to those who are not. These benefits are thought to come from increased blood flow to the brain during exercise. Aerobic exercise that increases the heart rate multiple times per week is recommended.
   
   
2. Keep mental stimulation
   Activities that stimulate the brain form connections between neurons and may help the brain create new cells. This is especially important to combat nerve cell loss that can occur in the future. Mental stimulation can come from various activities, from crossword puzzles to chess.
   
   
3. Diet
   A healthy diet impacts every part of the body, including the mind. Avoiding processed foods, added sugars, and artificial sweeteners, along with adopting a low-carb, whole foods diet with an emphasis on proteins that are wild-caught, prairie-raised, and organic can be beneficial. Taking Phospholipids Plus is another great way to support brain function, among other things. It is also important to drink more water - the rule being half your body weight in ounces every day. As we age, we tend not to drink enough water, yet water is key to brain health.
   

4. Sleep
Getting a consecutive 7-8 hours of sleep is imperative for the brain to consolidate and store memories. Some theories also suggest that sleep allows the brain to clear abnormal proteins, improving overall brain health.

5. Cardiovascular health
Cardiovascular health and brain health are closely intertwined, as the heart is responsible for maintaining blood flow to the brain. Risk factors for cardiovascular disease and other conditions, such as high LDL cholesterol, blood pressure, and blood sugar, are also risk factors for cognitive decline.

6. Social networks
Strong connections and social ties have been associated with lower stress, depression, and dementia.

Although the risk of cognitive decline increases with age, there are plenty of ways to keep the brain functioning well, such as regular exercise, a healthy diet, and maintaining mental stimulation in older adulthood.

Research / Support Links:

• www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young
• www.who.int/health-topics/brain-health
• www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy
• www.nia.nih.gov/health/topics/brain-health