6 Ways to Prevent Cognitive Decline in Aging

Just like our bodies, our brains also need exercise. According to functional medicine expert Dr. Will Cole, he sees patients in their 40s and 50s and many ask him if there are ways to exercise their brain and stave off cognitive decline in their 70s and 80s. He tells us in this article that there are some simple ways to exercise your brain, based on peer-reviewed research, that may strengthen your cognitive skills.

1. Fast

Fasting might seem like an exercise for your body, but your brain reaps a good portion of the health benefits from fasting. A study published in the Trends in Cognitive Sciences journal suggests that continuous consumption of food causes changes in epigenetic molecular DNA and protein that negatively impact cognition. 

Allowing your body to fast for at least 14 hours overnight is one of the best ways to reverse this cycle and exercise your brain’s repair mechanisms. Experts call this non-eating period “intermittent fasting” or “time-restricted eating.” Intermittent fasting has been shown to slow the progress of neurodegenerative diseases, including Alzheimer’s disease and Parkinson’s disease. 

2. Spend More Time Outside

Regular time spent in nature is fantastic exercise for your brain! Exercise is great, but simply spending a part of your day outside can improve your mood and brain health.

Going outside can reduce stress levels and inflammation, both of which may contribute to cognitive decline. Sunlight also provides you with vitamin D, which is important for preventing brain fog and memory issues. 

3. Learn An Instrument

Now we’re really getting into the “exercise” part of the equation. Learning an instrument takes hard work and dedication, but it can be very rewarding. Even becoming a passable novice may enhance your problem-solving skills and increase your brain’s processing speed.

This 2021 study concluded, “musical instrument training programs may contribute to improvements in verbal memory and neural efficiency in novice older adults.” Learning new skills — like an instrument, dance, or a new language, has been shown to strengthen the connections in your brain and improve overall memory function. 

4. Teach Yourself A New Language

Learning new things exercises your brain. Teaching yourself a new language is a huge feat that may improve your brain health. Early research indicates that learning a second language can improve older adults’ working memory. 

A 2018 mini-review shows that learning a new language benefits older adults with enhanced self-esteem, higher self-esteem, and more opportunities for social interactions — which are generally known to slow cognitive impairment. 

5. Eat A Low-Carb Diet

I always recommend my patients eat healthier, but better eating looks different for each person. A diet high in refined carbohydrates (like white bread and pastas) may result in neurocognitive deficits, so consider a low-carb diet such as the keto diet.

 There’s no greater distraction to your body than constantly-fluctuating blood sugar levels. Luckily, a clean, plant-centric ketogenic diet — which I designed as the Ketotarian Diet — is a great way to support blood sugar levels and give your brain the space it needs to work at optimal capacity.

 When you’re in ketosis, your body and brain run out of blood sugar to burn for fuel, so they must utilize ketone bodies (derived from fats) for fuel. Ketone bodies can induce the expressions of proteins such as brain-derived neurotrophic factor (BDNF), which is known for supporting the survival of existing brain cells and encouraging the growth of new brain cells. Better blood sugar levels and a healthier brain? That’s a win-win.

6. Meditate

If there’s an ultimate exercise for your brain, I’d say it’s meditation. Meditation increases the thickness of the brain’s prefrontal cortex, slowing cognitive decline and encouraging neuroplasticity, which is your brain’s ability to regenerate itself by making new connections.

Studies have also shown that meditation can increase gray matter in parts of the brain that are responsible for mood stabilization and create more activity in areas of the brain responsible for memory and focus. At my telehealth functional medicine clinic, I see countless people every year struggling with poor short-term memory, brain fog, hindered productivity, and age-related illnesses. By doing these 6 exercises, you can strengthen your brain and promote better cognitive health for life.