Many older people are surprised to learn that there are common risk factors between heart disease and Alzheimer’s disease. But if you think about how the vascular system supplies blood to the brain, it makes sense that impairment of blood flow could lead to brain tissue damage.

The small arteries of the brain are sensitive to elevations in blood pressure and long-term hypertension can injure them. Several studies support the connection between blood pressure and brain health. Higher blood pressure correlates with poorer cognitive performance and damage to brain tissue.

According to long-term studies, the risk of Alzheimer’s disease and other forms of dementia is more than doubled if systolic blood pressure is in or above the range of 140-160 mmHg.

Cholesterol plays a role in the formation of amyloid-beta plaques, damage characteristic of Alzheimer’s disease, and elevated cholesterol levels are thought to increase the production of amyloid-beta plaques.

Check Your Vitamin D Level

Low levels of vitamin D are linked to cognitive impairment. Vitamin D is involved in memory formation. Several studies have associated vitamin D deficiency with an increased risk of cognitive impairment or dementia in older adults.

The optimal level of vitamin D is between 30 and 45 ng/ml.

In addition, the vitamin is involved in regulating glucose and calcium transport to and within the brain, and may also protect cognition by reducing inflammation and increasing the availability of certain neurotransmitters.

Take the Brain-Supporting Supplements Omega-3 DHA and Vitamin B12

Maintaining sufficient levels of the omega-3 fatty acid DHA in the brain is an important measure for preventing neurodegenerative diseases later in life. Studies have shown that higher intake and higher circulating omega-3 DHA is associated with larger brain volume and a decreased risk of Alzheimer’s disease.

The risk of vitamin B12 deficiency increases with age, about 20 percent of adults over age 60 are either insufficient or deficient.

B12 deficiency causes problems in the brain, including confusion, depression, and poor memory. A deficiency in this important vitamin has been associated with Alzheimer’s disease.

Since your body’s ability to absorb vitamin B12 decreases with age, and the vitamin is not present in plant foods, it is wise to supplement. Plus, the RDI is insufficient for flexitarians, vegans and the elderly. 

Limit Your Consumption of Red Meat and Other Animal Products

Copper and iron are essential minerals present in large amounts in red meat; these minerals accumulate in the body over time and in excess, they can harm the brain.

Instead, they can be obtained in non-dangerous amounts through healthier options such as sesame and pumpkin seeds, edamame, and other beans.

Excess copper and iron both contribute to oxidative stress in the brain and are involved in amyloid-beta plaque formation in the brain.​

Focus on Whole Plant Foods

A good rule to follow is to have 90 percent or more of your diet be whole plant foods, meaning vegetables, fruits, legumes, nuts, and seeds. A diet higher in these foods and low in meat and dairy is associated with a 36 percent decrease in Alzheimer’s risk.

Make sure your diet is rich in natural, healthy plant foods, and add more raw vegetables to your diet by eating a large salad as your entrée at least once a day. Add beans, tomatoes, raw onions, and a nut or seed-based salad dressing.

Eat Berries Frequently

Phytochemicals found in vegetables and fruit may help to alleviate oxidative stress and inflammation in the brain, leading to a reduced risk of Alzheimer’s disease.

Berries, in particular, have been singled out for their protective effects on the brain. Several different berries have been found to slow or reverse age-related declines in brain function in animals.

Blueberries and pomegranates have shown promising results in human studies, suggesting that these phytochemical-rich foods may help to improve memory in older adults.

Make Nuts and Seeds Your Major Fat Source

Research indicates that nut consumption—walnuts in particular—may benefit brain function. Walnuts are rich in the essential omega-3 fatty acid ALA (precursor to DHA and EPA), and observational studies have linked higher walnut consumption to better working memory.

Higher total nut consumption is associated with better cognitive function overall.

Avoid Salt in Your Diet

High salt intake stiffens arteries and increases blood pressure, damaging the delicate blood vessels in the brain, impairing blood flow in brain tissue and increasing your chances of cognitive impairment.

Season your foods with herbs and spices or try perking up foods with a splash of citrus or flavored vinegar or use a no-salt seasoning blend.

Stay Away from Added Sugars in Your Diet

Excess sugar can impair your cognitive skills and also contributes to high blood pressure. High amounts of sugar cause dangerous elevations in blood glucose which can lead to blood vessel damage, and there is evidence that this damage contributes to a progressive decline in brain function. 

Even a single instance of hyperglycemia could be harmful, as slowed cognitive function and deficits in memory and attention have been reported.

In addition, frequent exposure to high glucose levels likely diminishes mental capacity, as higher HbA1c levels have been associated with a greater degree of brain shrinkage.

Instead, satisfy a sweet tooth with fresh fruit which will give you the added benefits of the fruit’s fiber and antioxidants.

Stay Active

A balanced life helps improve overall well-being. Regular exercise has favorable effects on the brain at all stages of life. One likely reason is that during physical activity there is enhanced blood flow to the brain, and exercising regularly helps to keep blood vessels healthy.

In adults over age 60, physical fitness is associated with better memory, cognitive function and reaction time.

Exercise also helps brain tissue produce more mitochondria, responsible for cellular energy production. High levels of physical activity are associated with a significant reduction in Alzheimer’s disease risk.

Source

https://www.verywellmind.com/strategies-to-boost-cognitive-health-and-fight-brain-aging-4077306

A growing body of scientific research suggests that the following steps are linked to cognitive health. Small changes may really add up: Making these part of your routine could help you function better.

• Take Care of Your Physical Health
• Manage High Blood Pressure
• Eat Healthy Foods
• Be Physically Active
• Keep Your Mind Active
• Stay Connected with Social Activities
• Manage Stress
• Reduce Risks to Cognitive Health

Research shows that a combination of these healthy lifestyle behaviors may also reduce the risk for Alzheimer’s disease.

Take Care of Your Physical Health

Taking care of your physical health may help your cognitive health. You can:

• Get recommended health screenings.
• Manage chronic health problems like diabetes, high blood pressure, depression, and high cholesterol.
• Consult with your health care provider about the medicines you take and possible side effects on memory, sleep, and brain function.
• Reduce risk for brain injuries due to falls and other accidents.
• Limit use of alcohol (some medicines can be dangerous when mixed with alcohol).
• Quit smoking, if you currently smoke. Also avoid other nicotine products such as chewing tobacco.
• Get enough sleep, generally seven to eight hours each night.

Manage High Blood Pressure

Preventing or controlling high blood pressure, not only helps your heart, but may help your brain too. Decades of observational studies have shown that having high blood pressure in midlife — the 40s to early 60s — increases the risk of cognitive decline later in life. In addition, the SPRINT-MIND study, a nationwide clinical trial, showed that intensive lowering of blood pressure (even below the previous standard target of 140 for systolic blood pressure) lowers the risk for mild cognitive impairment, which is a risk factor for dementia.

High blood pressure often does not cause signs of illness that you can see or feel. Routine visits to your doctor will help pick up changes in your blood pressure, even though you might feel fine. To control or lower high blood pressure, your doctor may suggest exercise, changes in your diet, and if needed — medications. These steps can help protect your brain and your heart.

Eat Healthy Foods

A healthy diet can help reduce the risk of many chronic diseases such as heart disease or diabetes. It may also help keep your brain healthy.

In general, a healthy diet consists of fruits and vegetables; whole grains; lean meats, fish, and poultry; and low-fat or nonfat dairy products. You should also limit solid fats, sugar, and salt. Be sure to control portion sizes and drink enough water and other fluids.

Researchers are looking at whether a healthy diet can help preserve cognitive function or reduce the risk of Alzheimer’s. For example, there is some evidence that people who eat a Mediterranean diet have a lower risk of developing dementia.

While scientists aren’t sure yet why the Mediterranean diet might help the brain, its effect on improving cardiovascular health might in turn reduce dementia risk. In contrast, the typical Western diet often increases cardiovascular disease risk, possibly contributing to faster brain aging.

Researchers have developed and are testing another diet, called MIND, a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. According to observational studies of more than 900 dementia-free older adults, closely following the MIND diet was associated with a reduced risk of Alzheimer’s and a slower rate of cognitive decline.

Learn more about diet and prevention of Alzheimer’s disease.

Be Physically Active

Being physically active — through regular exercise, household chores, or other activities — has many benefits. It can help you:

• Keep and improve your strength
• Have more energy
• Improve your balance
• Prevent or delay heart disease, diabetes, and other concerns
• Perk up your mood and reduce depression

Studies link ongoing physical activity with benefits for the brain and cognition as well, although a strong link between physical activity and Alzheimer’s disease prevention has not yet been documented.

In one study, exercise stimulated the human brain’s ability to maintain old network connections and make new ones that are vital to cognitive health. Other studies have shown that exercise increases the size of a brain structure important to memory and learning, resulting in better spatial memory. Aerobic exercise, such as brisk walking, is thought to be more beneficial to cognitive health than nonaerobic stretching and toning exercise. One study found that the more time spent doing a moderate levels of physical activity, the greater the increase in brain glucose metabolism — or how quickly the brain turns glucose into fuel — which may reduce the risk for developing Alzheimer’s disease.

Federal guidelines recommend that all adults get at least 150 minutes (2.5 hours) of physical activity each week. Walking is a good start. You can also join programs that teach you to move safely and prevent falls, which can lead to brain and other injuries. Check with your health care provider if you haven’t been active and want to start a vigorous exercise program.

Keep Your Mind Active

Being intellectually engaged may benefit the brain. People who engage in personally meaningful activities, such as volunteering or hobbies, say they feel happier and healthier. Learning new skills may improve your thinking ability, too. For example, one study found that older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities. Some of the research on engagement in activities such as music, theater, dance, and creative writing has shown promise for improving quality of life and well-being in older adults, from better memory and self-esteem to reduced stress and increased social interaction.

However, a recent, comprehensive report reviewing the design and findings of these and other studies did not find strong evidence that these types of activities have a lasting, beneficial effect on cognition. Additional research is needed, and in large numbers of diverse older adults, to be able to say definitively whether these activities may help reduce decline or maintain healthy cognition.

Lots of activities can keep your mind active. For example, read books and magazines. Play games. Take or teach a class. Learn a new skill or hobby. Work or volunteer. These types of mentally stimulating activities have not been proven to prevent serious cognitive impairment or Alzheimer’s disease, but they can be fun! Plus, findings from observational studies suggest that some informal mentally stimulating activities, such as reading or playing games, may lower the risk of Alzheimer’s-related cognitive impairment and dementia.

Some scientists have argued that such activities may protect the brain by establishing “cognitive reserve.” They may help the brain become more adaptable in some mental functions so it can compensate for age-related brain changes and health conditions that affect the brain.

Some types of cognitive training conducted in a research setting also seem to have benefits. For the Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) trial, healthy adults 65 and older participated in 10 sessions of memory training, reasoning training, or processing-speed training. 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.

Stay Connected with Social Activities

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.

Manage Stress

Stress is a natural part of life. Short-term stress can even focus our thoughts and motivate us to take action. However, over time, chronic stress can change the brain, affect memory, and increase the risk for Alzheimer’s and related dementias. To help manage stress and build the ability to bounce back from stressful situations, there are many things you can do:

• Exercise regularly. Practicing tai chi or going for a walk, especially in nature, can restore a sense of well-being.
• Write in a journal. Putting your thoughts or worries on paper can help you let go of an issue or see a new solution.
• Try relaxation techniques. Practices such as mindfulness — which involves focusing awareness on the present moment without judgment — or breathing exercises can help your body relax. These can help lower blood pressure, lessen muscle tension, and reduce stress.
• Stay positive. Release grudges or things beyond your control, practice gratitude, or pause to enjoy the simple things, like the comfort of a cup of tea or the beauty of a sunrise.

Reduce Risks to Cognitive Health

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:

• Some physical and mental health problems, such as high blood pressure or depression
• Brain injuries, such as those due to falls or accidents
• Some medicines, or improper use of medicines
• Lack of physical activity
• Poor diet
• Smoking
• Drinking too much alcohol
• Sleep problems
• Social isolation and loneliness

Physical and Mental Health Problems

Many health conditions affect the brain and pose risks to cognitive function. These conditions include:

• Heart disease and high blood pressure — can lead to stroke and changes in blood vessels in the brain that can lead to dementia
• Diabetes — damages blood vessels throughout the body, including in the brain; increases risk for stroke and heart attack; increases risk for Alzheimer’s
• Alzheimer’s disease and related dementias — cause a buildup of harmful proteins and other changes in the brain that lead to memory loss and other thinking problems
• Stroke — can damage blood vessels in the brain and increase risk for vascular dementia
• Depression — can lead to confusion or attention problems and has been linked to dementia
• Delirium — shows up as an acute state of confusion, often during a hospital stay, and is associated with subsequent cognitive decline

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.

Brain Injuries

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. But don’t let a fear of falling keep you from being active. Overcoming this fear can help you stay active, maintain your physical health, and prevent future falls.

Medicines

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:

• Antihistamines for allergy relief
• Medicines for anxiety and depression
• Sleep aids
• Antipsychotics
• Muscle relaxants
• Some drugs that treat urinary incontinence
• Medications for relief of cramps in the stomach, intestines, and bladder

Talk with your doctor if you’re concerned that your medications may be causing cognitive problems. Do not stop taking any medications you’ve been prescribed without first talking with your health care provider.

Lack of Physical Activity

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. In general, staying active is known to lower the risk of high blood pressure, stroke, and symptoms of depression, all of which in turn can improve cognitive health.

Poor Diet

A number of studies link eating certain foods with keeping the brain healthy and suggest that other foods can increase health risk. For example, high-fat and high-sodium foods can lead to health problems, such as heart disease and diabetes, that can harm the brain.

Smoking

Smoking is harmful to your body and your brain. It raises the risk of heart attack, stroke, and lung disease. Quitting smoking at any age can improve your health.

Alcohol

Drinking too much alcohol affects the brain by slowing or impairing communication among brain cells. This can lead to slurred speech, fuzzy memory, drowsiness, and dizziness. Long-term effects may include changes in balance, memory, emotions, coordination, and body temperature. Staying away from alcohol can reverse some of these changes.

As people age, they may become more sensitive to alcohol’s effects. The same amount of alcohol can have a greater effect on an older person than on someone who is younger. Also, some medicines can be dangerous when mixed with alcohol. Ask your doctor or pharmacist for more information.

Sleep Problems

At any age, getting a good night’s sleep supports brain health. Sleep problems — not getting enough sleep, sleeping poorly, and sleep disorders — can lead to trouble with memory, concentration, and other cognitive functions.

Social Isolation and Loneliness

Social isolation and feeling lonely may be bad for brain health. Loneliness has been linked to higher risk for dementia, and less social activity has been linked to poorer cognitive function.

By taking steps now to reduce your risks for cognitive decline, you’ll help to maintain your cognitive health for the future.

Source

https://www.nia.nih.gov/health/cognitive-health-and-older-adults

What Is Cognitive Psychology?

Cognitive psychology involves the study of internal mental processes—all of the things that go on inside your brain, including perception, thinking, memory, attention, language, problem-solving, and learning. While it is a relatively young branch of psychology, it has quickly grown to become one of the most popular subfields.

There are numerous practical applications for this cognitive research, such as providing help coping with memory disorders, increasing decision-making accuracy, finding ways to help people recover from brain injury, treating learning disorders, and structuring educational curricula to enhance learning.

Learning more about how people think and process information not only helps researchers gain a deeper understanding of how the human brain works, but it allows psychologists to develop new ways of helping people deal with psychological difficulties.

For example, by recognizing that attention is both a selective and limited resource, psychologists are able to come up with solutions that make it easier for people with attentional difficulties to improve their focus and concentration.

Findings from cognitive psychology have also improved our understanding of how people form, store, and recall memories. By knowing more about how these processes work, psychologists can develop new ways of helping people improve their memories and combat potential memory problems.

For example, psychologists have found that while your short-term memory is quite short and limited (lasting just 20 to 30 seconds and capable of holding between five and nine items), rehearsal strategies can improve the chances that information will be transferred to long-term memory, which is much more stable and durable.

When to See a Cognitive Psychologist

While many cognitive psychologists specialize in research and are employed by universities or government agencies, others take a clinical focus and work directly with individuals who are experiencing challenges related to different mental processes. They may work in hospitals, mental health clinics, or private practices.

Psychologists who work in this area often focus on a particular area of interest such as memory, while others might instead choose to work directly on specific health concerns related to cognition, such as degenerative brain disorders or brain injuries.

Reasons to Consult a Cognitive Psychologist

• Alzheimer’s disease, dementia, or memory loss
• Brain trauma treatment
• Cognitive therapy for a psychological illness
• Interventions for learning disabilities
• Perceptual or sensory issues
• Therapy for a speech or language disorder

The work of cognitive psychologists is essential for helping people who have experienced issues with mental processes. While we tend to take abilities such as attention and problem solving for granted, perhaps because they are so woven into the fabric of our everyday existence, cognitive disruptions can create havoc in multiple areas of an individual’s life.

Attention problems can make it difficult to focus at work or at school. Even relatively minor memory problems can make it a struggle to handle the demands of everyday life. Consider, for example, how negative thinking can interfere with your health and happiness.

We all experience these negative thoughts from time to time, but some people may find themselves overwhelmed with pessimistic thinking patterns that make it difficult to function in daily life. These ruminations can lead to increased stress levels, pessimism, and self-sabotaging, and can even contribute to feelings of learned helplessness.

With the help of cognitive psychologists, people are often able to find ways to cope and even overcome such difficulties.

Therapy treatments rooted in cognitive research focus on helping people change these negative thinking patterns and replace such thoughts with more positive and realistic ones.

Cognitive Psychology for Mental Health

In addition to adding to our understanding of how the human mind works, the field of cognitive psychology has also had an impact on approaches to mental health. Before the 1970s, many mental health approaches were focused more on psychoanalytic, behavioral, and humanistic approaches.

The so-called “cognitive revolution” that took place during this period put a greater emphasis on understanding the way people process information and how thinking patterns might contribute to psychological distress. Thanks to research in this area by cognitive psychologists, new approaches to treatment were developed to help treat depression, anxiety, phobias, and other psychological disorders.

Cognitive behavior therapy and rational emotive behavior therapy are two methods in which clients and therapists focus on the underlying cognitions that contribute to psychological distress.

Therapists can help clients identify irrational beliefs and other cognitive distortions that are in conflict with reality and then aid them in replacing such thoughts with more realistic, healthy beliefs.

If you are experiencing symptoms of a psychological disorder that would benefit from the use of cognitive approaches, you might see a psychologist who has specific training in these cognitive treatment methods.

These professionals frequently go by titles other than cognitive psychologists, such as psychiatrist, clinical psychologist, or counseling psychologist, but many of the strategies they utilize are rooted in the cognitive tradition. If you’re unsure of a practitioner’s discipline or approach, just ask him or her.

The Impact of Cognitive Psychology

As you can see, the field of cognitive psychology is both broad and diverse, yet it touches on so many aspects of daily life.

Research on cognitive psychology may at times seem academic and far-removed from the problems you face in everyday life, yet the findings from such scientific investigations play a role in how professionals approach the treatment of mental illness, traumatic brain injury, and degenerative brain diseases.

Thanks to the work of cognitive psychologists, we can better pinpoint ways to measure human intellectual abilities, develop new strategies to combat memory problems, and decode the workings of the human brain—all of which ultimately has a powerful impact on how we treat cognitive disorders.

The field of cognitive psychology is a rapidly growing area that continues to add to our understanding of the many influences that mental processes have on our health and daily lives.

From understanding how cognitive processes change over the course of child development to looking at how the brain transforms sensory inputs into perceptions, cognitive psychology has helped us gain a deeper and richer understanding of the many mental events that contribute to our daily existence and overall well-being.

A Word From Verywell

Being diagnosed with a brain or cognitive health problem can be frightening and sometimes confusing, but it is important to remember that you are not alone.

By working with your doctor, you can come up with an effective treatment plan to help address brain health and cognitive problems. Your treatment may involve consulting with a cognitive psychologist who has a background in the specific area of concern that you are facing, or you may be referred to another mental health professional that has training and experience with your particular illness.

You may find it helpful to learn as much as you can about your initial diagnosis and to consider putting together a list of questions you have before your next visit with your physician, cognitive psychologist, or mental health professional. This can help you feel better prepared and ready to tackle the next steps in your treatment.

Source

https://www.verywellmind.com/cognitive-psychology-4157181