Brain health in 60: maintaining cognitive functions

Brain health in 60: maintaining cognitive functions

I. Age -related brain changes and cognitive functions

A. Structural changes:

1. Reducing brain volume: With age, the total volume of the brain decreases, especially in the frontal cortex and hippocampus, areas, critical for higher cognitive functions, such as planning, working memory and training. The speed of reduction varies from person to person and can be softened by a healthy lifestyle. Neuroimaging methods, such as MRI, allow us to quantify these changes and track their progression over time.
2. Reducing gray matter: A gray matter, consisting mainly of neurons, is thinner with age. This thinning is associated with a decrease in the density of synapses and the loss of neurons, although the latter is a much slower process than previously considered. Factors, such as genetics, education and level of physical activity, affect the speed of this thinning.
3. The expansion of the ventricles of the brain: Ventricles filled with spinal fluid increase in size with age, partly due to the contraction of the surrounding tissues of the brain. An increase in ventricles can indicate the loss of brain tissue and may be associated with a cognitive decline. However, moderate expansion is often a normal part of aging.
4. Changes in white matter: A white substance consisting of myelinized axons connecting various areas of the brain also undergoes changes. Hyperinenses of white matter (WML) appear, which indicate damage or demyelinization. Although WML is common in the elderly, their large load is associated with an increased risk of cognitive violation and dementia.

B. Functional changes:

1. Slow down the speed of information processing: The speed with which the brain processes information has a tendency to slow down with age. This affects a wide range of cognitive tasks, from a simple reaction to a difficult solution to problems. Practice, new skills and cognitive stimulation can help soften this slowdown.
2. Reducing executive functions: Executive functions, which include planning, decision -making, working memory and impulses inhibition, can deteriorate with age. This can lead to difficulties with multitasking, switching between tasks and behavior control.
3. Memory deterioration: Age -related changes in memory, especially in episodic memory (memory of events), are common. Difficulties with memorizing new names, dates or places can be a normal part of aging. However, a significant loss of memory that interferes with everyday life is a cause for concern.
4. Changes in attention: Maintaining sustainable attention and ignoring distracting factors can become more difficult with age. This can affect concentration, training and performance in various tasks.
5. Language changes: Although the vocabulary usually remains stable or even increases with age, the speed of extraction of words and the fluidity of speech can decrease. Difficulties with the search for the right word or stumbling in words are common.

C. Neurochemical changes:

1. Reducing the level of neurotransmitters: The level of several neurotransmitters, such as dopamine, acetylcholine and serotonin, decreases with age. These neurotransmitters play an important role in cognitive functions, mood and motor control.
2. Inflammation: Chronic inflammation in the brain increases with age. Inflammation can damage neurons and synapses, which contributes to a cognitive decrease.
3. Oxidative stress: With age, the brain becomes more susceptible to oxidative stress, which occurs when the imbalance between the production of free radicals and the ability of the body to neutralize them leads to damage to cells.
4. Accumulation of amyloid and tau: Although the accumulation of amyloid plaques and tau-clubs is a distinctive feature of Alzheimer’s disease, some accumulation of these proteins can occur during normal aging. However, the quantity and distribution of these proteins differ significantly between the normal aging and Alzheimer’s disease.

II. Risk factors of cognitive decline

A. Unhanged risk factors:

1. Age: The most significant risk factor for cognitive decline.
2. Genetics: Genes play a role in susceptibility to cognitive decrease and dementia. The presence of APOE4, for example, is associated with an increased risk of Alzheimer’s disease.
3. Family history: Family history of dementia increases the risk of developing the disease.

B. Changed risk factors:

1. Cardiovascular diseases: High blood pressure, high cholesterol, heart disease and stroke increase the risk of cognitive decline. These conditions damage blood vessels that supply the brain with oxygen and nutrients.
2. Diabetes: Type 2 diabetes is associated with an increased risk of cognitive decline and dementia. A high blood sugar can damage blood vessels and neurons in the brain.
3. Obesity: Obesity, especially abdominal obesity, is associated with an increased risk of cognitive decline. Obesity can contribute to inflammation, insulin resistance and cardiovascular diseases that all affect the health of the brain.
4. Smoking: Smoking damages blood vessels and increases the risk of stroke, heart disease and lung cancer. Smoking is also associated with an increased risk of cognitive decline and dementia.
5. Alcohol abuse: Excessive alcohol consumption can damage the brain and increase the risk of cognitive decline and dementia.
6. Head injuries: Traumatic brain injuries, especially repeated injuries, can increase the risk of cognitive decline and dementia at a later age.
7. Depression and anxiety: Depression and anxiety are associated with an increased risk of cognitive decline. Chronic stress and stress hormones can damage the brain.
8. Social isolation and loneliness: Social isolation and loneliness are associated with an increased risk of cognitive decline. Social activity and participation stimulate the brain and provide emotional support.
9. Insufficient physical activity: The lack of physical activity is associated with an increased risk of cognitive decline. Physical exercises improve blood flow in the brain, reduce inflammation and stimulate the growth of new neurons.
10. Poor nutrition: A high content of saturated and trans fats, sugar and processed products is associated with an increased risk of cognitive decline. The Mediterranean diet, rich in fruits, vegetables, whole grain products, fish and healthy fats, is useful for brain health.
11. Insufficient sleep: Insufficient sleep is associated with an increased risk of cognitive decline. Sleep is important for consolidating memory and cleansing the brain of toxins.
12. The effect of air pollutants: The effect of air pollutants is associated with an increased risk of cognitive decline and dementia.

III. Strategies for maintaining cognitive functions

A. Physical activity:

1. Regular exercises: Strive at least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week. Aerobic exercises include walking, running, swimming, cycling and dancing.
2. Power training: Turn on strength training at least twice a week. Power training helps maintain muscle mass, which is important for general health and cognitive functions.
3. Balance and flexibility exercises: Turn on the exercises for balance and flexibility, such as yoga or tai-chi, to improve balance and reduce the risk of falls.
4. The mechanisms of exposure to physical activity on the brain: Physical activity increases blood flow to the brain, stimulates the release of growth factors, such as the neurotrophic factor of the brain (BDNF), which supports the survival and growth of neurons, and reduces inflammation.

B. Healthy diet:

1. Mediterranean diet: The Mediterranean diet is rich in fruits, vegetables, whole grain products, legumes, nuts, seeds, fish and healthy fats such as olive oil. Limit the consumption of red meat, processed products and sweet drinks.
2. Dieta Mind: Mind diet (Mediterranean-Dash International Delay) combines elements of the Mediterranean and Dash (Dietary Approaches to Stop Hypertension) diet. It emphasizes the use of leaf green vegetables, berries, nuts, olive oils, whole grain products, fish, poultry and beans.
3. Antioxidants: Consume foods rich in antioxidants, such as berries, leaf green vegetables and nuts. Antioxidants help protect the brain from damage caused by free radicals.
4. Omega-3 fatty acids: Consume products rich in omega-3 fatty acids, such as fatty fish (salmon, tuna, mackerel), walnuts and flax seeds. Omega-3 fatty acids are important for the health of the brain and cognitive functions.
5. Restriction of added sugar and processed products: Limit the consumption of added sugar, treated foods and unhealthy fats, which can contribute to inflammation and cognitive decrease.
6. Hydration: Support enough hydration by drinking enough water during the day. Dehydration can worsen cognitive functions.

C. Cognitive stimulation:

1. Training in new skills: Regularly engage in activities that challenges your brain, for example, studying a new language, mastering a new musical instrument, playing chess, or solving a puzzle.
2. Reading and writing: Reading books, articles and maintenance of a diary can help keep the brain active and improve memory and concentration.
3. Puzzles and games: The solution of crosswords, Sudoku and other puzzles, as well as games that require strategic thinking, can help improve cognitive functions.
4. Computer training for the brain: Some computer programs for brain training can improve specific cognitive skills, such as memory, attention and speed of information processing. However, it is important to choose programs based on scientific data.
5. Continuous education: Attending courses, seminars or lectures can help keep the brain active and stimulate training.

D. Social activity:

1. Maintaining social ties: Regularly communicate with friends, family and community members. Social activity stimulates the brain and provides emotional support.
2. Participation in public events: Join clubs, groups or organizations that correspond to your interests. Volunteering is a great way to remain socially active and help others.
3. Communication with different generations: Communication with people of different ages can provide new prospects and stimulate the brain.

E. Stress management:

1. Relaxation methods: Practice relaxation methods such as meditation, yoga or deep breath to reduce stress.
2. Hobbies and interests: Devote time to classes that you like and which help you relax, for example, gardening, drawing or listening to music.
3. Time is in nature: Spend time in nature, as this can help reduce stress and improve mood.
4. Consultations and therapy: If you experience chronic stress or anxiety, seek help from a specialist.

F. Good sleep:

1. Regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
2. Creating a relaxing routine before bedtime: Include relaxing actions in your routine before bedtime, such as reading, taking a warm bath or listening to calm music.
3. Creation of a favorable situation for sleeping: Make sure your bedroom is dark, quiet and cool.
4. Caffeine and alcohol restriction: Limit the use of caffeine and alcohol, especially in the evening.
5. Solving problems with sleep: If you have problems with sleep, consult a doctor.

G. Regular medical examinations:

1. Control of blood pressure, cholesterol and blood sugar levels: Regularly check blood pressure, cholesterol and blood sugar and take measures to maintain them in a healthy range.
2. Management of chronic diseases: Carefully control any chronic diseases such as diabetes, heart disease or depression.
3. Medications: Discuss with the doctor any drugs that you take, as some drugs can affect cognitive functions.
4. Assessment of cognitive functions: Regularly an assessment of the cognitive functions of the doctor, especially if you have any fears about your memory or other cognitive skills.

H. Food supplements:

1. Omega-3 fatty acids: Omega-3 fatty acids contained in fish oil can improve brain health and cognitive functions.
2. Vitamin D.: Vitamin D is important for brain health and cognitive functions. Many people experience vitamin D, especially in the winter months.
3. B vitamins b: Group B vitamins, such as B12, folic acid and B6, are important for the health of the brain and nervous system.
4. Curcumin: Kurkumin contained in turmeric has antioxidant and anti -inflammatory properties that can be healthy for the health of the brain.
5. Ginkgo biloba: Ginkgo biloba can improve blood flow in the brain and cognitive functions.
6. Caffeine: Caffeine can temporarily improve vigilance and concentration.
7. It is important to consult a doctor: Before taking any nutritional supplements, it is important to consult a doctor to make sure that they are safe for you and do not interact with any drugs that you take.

IV. Early signs of cognitive decline

A. Memory problems:

1. Forgetting the recently received information: Difficulties with memorizing new names, dates or events.
2. Repetition of the same questions: Asking the same questions again and again.
3. Loss of things: Frequent loss of things and difficulties with their search.
4. Difficulties with memorizing the appointed meetings: Pass of the appointed meetings or events.

B. Difficulties with planning and solving problems:

1. Difficulties with following instructions: Difficulties with following instructions or recipes.
2. Financial difficulties: Difficulties with paying bills or budget management.
3. Difficulties with decision -making: Difficulties with making decisions, even simple.

C. Difficulties with the language:

1. Difficulties with the search for words: Difficulties with finding the right word or stumbling in words.
2. The use of incorrect words: The use of incorrect words or replacing one word to another.
3. Difficulties with understanding of speech: Difficulties with understanding of speech or written text.

D. Disorientation in time and place:

1. Get lost in a familiar place: Get lost in a familiar place or forget how to get there.
2. Time embarrassment: Ignorance of the date, day of the week or time of year.

E. Changes in mood or behavior:

1. Mood swings: Frequent mood swings, irritability, anxiety or depression.
2. Change in personality: Change in personality, for example, become more closed or suspicious.
3. Loss of interest in activities: Loss of interest in activities that used to bring pleasure.

F. Violation of judgment:

1. Making bad decisions: Making bad decisions, for example, spending money recklessly or trusting strangers.
2. Underestimation of danger: Underestimation of danger, for example, walk along the street without inspection or leave the plate on.

V. Diagnosis of cognitive decline

A. Medical examination:

1. Medical history: The doctor will ask about your medical history, the medicines that you take, and any changes in your memory or other cognitive skills.
2. Physical examination: The doctor will conduct a physical examination to exclude other medical conditions that can cause cognitive problems.
3. Neurological examination: The doctor will conduct a neurological examination to check your reflexes, strength, coordination, feelings and vision.

B. Cognitive tests:

1. Brief assessment of mental status (MMSE): MMSE is a common test used to evaluate cognitive functions. He evaluates orientation, memory, attention, language and visual-spatial skills.
2. Assessment of Montreal Cognition (MOCA): MOCA is a more sensitive test than MMSE, and can identify thinner cognitive impairment. He evaluates various cognitive areas, such as memory, attention, executive functions, language, visual-spatial skills and conceptual thinking.
3. Other neuropsychological tests: Other neuropsychological tests can be carried out for a more detailed assessment of specific cognitive skills.

C. Brain visualization:

1. MRI (magnetic resonance imaging): MRI uses magnetic fields and radio waves to create detailed images of the brain. MRI can help identify structural changes in the brain, such as a decrease in brain volume, hyperinetism of white matter or tumor.
2. CT (computed tomography): CT uses x -rays to create images of the brain. CT can help identify strokes, tumors or other structural anomalies.
3. PET (positron emission tomography): PET uses a radioactive tracer to measure brain activity. PET can help reveal a decrease in glucose metabolism in the brain, which is a sign of Alzheimer’s disease. PET can also be used to detect amyloid plaques and tau clubs in the brain.

D. Analysis of the spinal fluid:

1. Measurement of amyloid and tau levels: Analysis of cerebrospinal fluid can measure the levels of amyloid and Tau-Belkov. Anomalous levels of these proteins can indicate Alzheimer’s disease.

E. Genetic testing:

1. APOE4 Gena rating: Genetic testing can reveal the presence of APOE4 gene, which is associated with an increased risk of Alzheimer’s disease. However, the presence of an APOE4 gene does not mean that a person will necessarily develop Alzheimer’s disease.

VI. Treatment of cognitive decline

A. Drug treatment:

1. Cholinesterase inhibitors: Cholinersterase inhibitors, such as Donezil (Arisept), Rivastigmin (Exelon) and Galantamin (Disolodin), increase the level of acetylcholine in the brain. Acetylcholine is a neurotransmitter that is important for memory and learning. Holinesturas inhibitors can improve cognitive functions and symptoms of dementia in some people.
2. Memantine (Namenda): Memantin is an antagonist of NMDA receptors. It blocks the action of glutamate, neurotransmitter, which can be toxic for neurons in large quantities. Memantin can improve cognitive functions and symptoms of dementia in some people, especially at the later stages of the disease.

B. Non -drug treatment methods:

1. Cognitive rehabilitation: Cognitive rehabilitation is therapy that helps people with cognitive disorders to improve their cognitive skills, such as memory, attention and solution of problems.
2. Occupational therapy: Cabinettherapy helps people with cognitive disorders learn to cope with everyday tasks, such as dressing, bathing and cooking.
3. Speech therapy: Speech therapy helps people with cognitive disorders to improve their language skills and communication.
4. Physiotherapy: Physiotherapy helps people with cognitive disorders to improve their physical strength, balance and coordination.
5. Music therapy and art therapy: Music therapy and art therapy can help people with cognitive disorders express themselves and improve their mood.
6. Lightweight: Light therapy can help improve sleep and mood in people with cognitive impairment.
7. Aromatherapy: Aromatherapy can help improve mood and reduce anxiety in people with cognitive impairment.

C. Changes in lifestyle:

1. Physical activity: Regular physical exercises can improve cognitive functions and symptoms of dementia.
2. Healthy diet: A healthy diet, rich in fruits, vegetables and whole grains, can improve brain health and cognitive functions.
3. Cognitive stimulation: Regular cognitive stimulation, for example, learning a new language, playing chess or solid solutions, can help keep the brain active and improve cognitive functions.
4. Social activity: Regular social activity can improve mood and cognitive functions.
5. Stress management: Stress management using relaxation methods, such as meditation or yoga, can improve mood and cognitive functions.
6. Good sleep: A good dream is important for the health of the brain and cognitive functions.

D. Management of concomitant diseases:

1. Control of blood pressure, cholesterol and blood sugar levels: Thorough control of blood pressure, cholesterol and blood sugar can help reduce the risk of cognitive decline.
2. Treatment of depression and anxiety: Treatment of depression and anxiety can improve mood and cognitive functions.
3. Management of other chronic diseases: Management of other chronic diseases, such as heart disease or diabetes, can help reduce the risk of cognitive decline.

VII. Support for people with cognitive decline and their guardians

A. Resources for people with cognitive decline:

1. Association of Alzheimer: Association of Alzheimer provides information, support and resources for people with Alzheimer’s disease and their families.
2. National Institute of Style: The National Institute for aging provides information about aging and brain health.
3. Local agencies in aging: Local agencies in aging provide services and resources for the elderly in your area.

B. Support for guardians:

1. Support groups: Support groups provide guardians with the opportunity to communicate with other people who understand their difficulties.
2. Training of guardians: Training of guardians can help guardians learn more about cognitive reduction and how best to take care of their loved ones.
3. Divination: The respite provides guardians with a temporary break from caring for their loved ones.
4. Consultations: Consultations can help guardians cope with stress and emotional difficulties associated with caring for a sick person.

C. Legal and financial considerations:

1. Real estate planning: Real estate planning can help people with a cognitive decrease make plans for their assets and care in the future.
2. Power of attorney: The power of attorney gives someone the right to make decisions for you if you are no longer able to do this.
3. Medical directives: Medical directives allow you to indicate your wishes for medical care if you are no longer able to communicate.
4. Financial planning: Financial planning can help people with a cognitive decrease in managing their finances and plan the future.

VIII. Study of brain health and cognitive functions

A. Current research:

1. The study of risk factors: Researchers study various risk factors of cognitive decline, such as genetics, lifestyle and environmental factors.
2. Development of new treatment methods: Researchers develop new methods of treatment of cognitive decline, such as medicines, cognitive rehabilitation and changes in lifestyle.
3. Early detection: Researchers develop new methods of early detection of cognitive decline, such as blood tests and visualization of the brain.
4. Preventive strategies: Researchers develop preventive strategies to reduce the risk of cognitive decline, such as physical exercises, healthy nutrition and cognitive stimulation.

B. Participation in research:

1. Clinical trials: Participation in clinical trials can help researchers develop new treatment methods and preventive strategies of cognitive decline.
2. Observation studies: Participation in observation studies can help researchers learn more about the natural course of cognitive decline and the factors that affect it.
3. Donoring Mosgga: Brain donation after death can help researchers study the brain of people with a cognitive decline and learn more about the disease.

IX. The future of brain health

A. Technology and brain health:

1. Telemedicine: Telemedicine can provide access to medical care for people with cognitive disorders that live in remote areas or have difficulties with trips.
2. Wearable devices: Wearable devices can monitor physical activity, sleep and other factors that affect the health of the brain.
3. Artificial intelligence: Artificial intelligence can be used to develop new methods of diagnosis and treatment of cognitive decline.

B. Brain prevention and healing:

1. Emphasis on a healthy lifestyle: The emphasis on a healthy lifestyle, such as physical exercises, healthy nutrition and cognitive stimulation, can help reduce the risk of cognitive decline.
2. Personalized medicine: Personalized medicine can be used to develop individual treatment and prevention of cognitive decline on the basis of genetics, lifestyle and other factors.

C. Hope for the future:

1. Increase in life expectancy: Increased life expectancy means that more people will live with a cognitive decline.
2. The development of research: The development of studies in the field of brain health gives hope that in the future more effective methods of treating and preventing cognitive decline will be developed.
3. Consciousness and education: Increasing awareness and education of brain health can help people take measures to maintain their cognitive health throughout their lives.

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