Conscious ageing

Is a decline in brain function inevitable as you grow older? 

We are led to believe that memory loss and cognitive decline is a scary, but normal part of ageing. Is it normal to lose control over the way we process information, think, reason, remember, imagine, and learn?

True, your brain and body will undeniably experience structural and functional changes as you get older. Like a factory that has been running for many years, some of the messengers (workers) in your brain (factory) die off, and don’t get replaced. When you have lesser messengers, the brain downsizes, and shrinks. The communication between messengers is also reduced, and they don’t move as fast. 

But here’s the good news, there is evidence that  a smaller brain can still function as effectively as it’s younger counterpart. The messengers in the brain learn to adapt to the changes, take up different roles, and become stronger! So whilst some of our cognitive function might deteriorate as we age, others can improve. According to Harvard Health Publishing, various studies have demonstrated growing evidence that our brain is relatively ‘plastic’, and has the potential to change and develop throughout our lives. Older people are also better at judgement, making rational decisions, and screening out negativity, which is probably what we know as wisdom. 

It is important to understand that just like how bodybuilders who stop going to the gym will eventually lose their muscle mass, if we do not actively stimulate the mind, our brain functions will decline. You can prevent natural cognitive decline by cultivating good health habits. 

What are the causes of cognitive decline?

There are many factors that affect cognitive function - genetics, disease, trauma, medication, lifestyle, and nutrition. The ones that we are in most control of, is the lifestyle factor - what we eat, how much we move, and our relationship with the body. By choosing to eat and move in a way that serves us, and do activities that engage the mind, we can rebuild and preserve brain function. 

Believe in yourself, and make it fun.

There are a lot of myths surrounding aging, and if we buy into the fact that cognitive decline is inevitable in old age, then we are setting ourselves up for it. You have to believe that you can make a difference. If you believe that you are in some way in control of your how you age and translate this belief into action, you are more likely to see improvement. So, feed your brain. Play bridge or chess, do crossword puzzles, paint, write your life story, read about how you can better tend to your garden, do Taichi, take walks in the park, and eat whole foods. 

Movement is medicine. 

It is the best documented way to preserve brain function.

There is copious amount of research out there showing that exercise and movement can improve brain function. Some great ones that you can consider are yoga, Tai Chi, Qi Gong, walking, and strengthening exercises. Some of the benefits of exercise are:

• Improves communication between brain cells
• Prompts formation of new neurons (the workers in your factory), allowing your brain to be more ‘plastic; and adaptive
• Improves memory
• Improves attention
• Improves visual-spatial ability - the ability to tell where objects are in space, a loss in which results in higher risk of falling. 
• Reduces risk of cardiovascular disease and neurodegenerative disease
• Reduced stress and anxiety, and an increase in self esteem

You don’t have to do it alone

Trying something new can be intimidating. What you can do is start slow, and find support. 

• Get a family member to be your accountability buddy, have them be part of the process; 
• See a chiropractor or physiotherapist for professional support; 
• Work with a nutritionist or read books to understand what kind of diet works best for you
• Join yoga studios or Qi Gong communities that cater to older people. 

However, if none of these are available to you, that’s okay too. There are plenty of things that you can do independently, and safely such as walks in the park, gentle stretches, or even gardening!

The bottom line is, you can change things, and you can age better.