The older we get, the more we might notice ourselves having forgetful moments – those times we forget where we put our keys or our phone or when word or name recall seems elusive. Sometimes, that can be attributed to stress overload, a lack of sleep, or simply trying to keep too many balls in the air.
But at some point, seniors or their loved ones may begin to notice more global changes in their cognitive abilities. What was once a simple undertaking, like remembering a grocery list or your daughter’s birthday, might gradually require more focused attention and the need to resort to written reminders. Even rote tasks, like walking across the room or tying a shoe, can suddenly become challenging, increasing the risk of falling.
Cognitive deficits in performing previously automatic daily activities can lead to devastating consequences. In fact, falls are one of the most serious health risks facing seniors, often leading to decreased mobility and loss of independence.
The good news is that these kinds of risks can be minimized with a holistic approach.
Creating a Safe and Supportive Environment
One of the most valuable things you can do to help seniors stay safe and independent is to make small changes in their homes that can make a big difference in reducing the risk of falls and injuries. Decluttering, removing tripping hazards, keeping frequently used items within easy reach, and ensuring proper lighting throughout the home can all help prevent accidents. Installing grab bars in the bathroom and using nonslip mats add additional security.
Lifestyle Habits That Support Brain Function
Cognitive health is influenced by a variety of lifestyle factors, and adopting brain-friendly habits can help maintain or even improve memory, focus, and overall brain function. Some key areas to focus on include the following:
- Mental stimulation: Engaging in activities that challenge the brain is essential for maintaining neuroplasticity – the brain’s ability to form new nerve pathways. Activities like jigsaw or crossword puzzles, sudoku, learning a new language, or a creative hobby, such as painting or playing a musical instrument, can all help strengthen cognition.
- Physical activity: Exercise is one of the most effective ways to support brain health. Activities that involve coordination and balance, such as ballroom dancing or tai chi, are particularly beneficial. Chair yoga and simple exercises can be performed seated or standing with a walker and assist seniors at all levels. Weight-bearing exercises not only help maintain muscle and bone health but also support cognitive function by increasing circulation to the brain.
- Diet and nutrition: Proper nutrition also plays a crucial role in brain health. A diet rich in antioxidants, healthy fats, and essential nutrients protects against cognitive decline and nourishes the brain and nervous system. Omega-3 fatty acids found in fish, nuts, and seeds support brain function, while leafy greens and colorful vegetables provide important antioxidants.
- Proper sleep: Restorative sleep is essential to detoxify the brain and entire nervous system. A good night’s sleep goes a long way toward memory and cognitive function. Many seniors have suffered years without proper restorative sleep, but there are specific steps to implement proper sleep hygiene that can reset the circadian rhythm and allow for restful, restorative sleep once again.
The Gut–Brain Connection and Supplements for Cognitive Health
The health of the gut microbiome has been linked to brain function, making probiotics an important consideration for cognitive support. A balanced gut can enhance mental clarity and reduce inflammation, both of which play a role in brain aging. Specific strains of probiotics enhance the gut-brain connection and act as “nootropics,” a term used to describe any substance that has been proven to improve cognition and support healthy brain function.
Naturopathic care is essential to optimizing aging: testing to find out nutritional deficiencies, ensuring proper nutrition for an aging gut, and aligning the gut–brain axis with the right probiotics can help slow cognitive decline and should be part of a holistic approach to optimizing aging.
Certain herbs and supplements have also been studied for their effects on longevity and cognitive health.
- Ginkgo biloba is known for improving microcirculation and supporting memory.
- Ashwagandha is an herb that can help reduce stress and support sleep and general brain function.
- Vitamin B12 can improve memory and focus for those who have low B12 levels.
- Vitamins D and K play a role in enhancing immunity, maintaining bone density, and improving cognitive resilience.
- Vitamin E can help delay the pace of cognitive decline among those with dementia.
- L-theanine is an amino acid that has shown promise for improving both moodand memory.
- Phosphatidylserine is another potential nootropic that may help boost brain function.
The Role of Personalized Coaching
Everyone’s cognitive health journey is unique, so working with a health coach who specializes in senior wellness can be a valuable resource. Such a coach can provide guidance on lifestyle changes, personalized brain-boosting exercises, and nutritional strategies to optimize long-term health and independence.
Improving cognitive efficiency not only supports mental health but also enhances overall quality of life. When seniors feel more confident in their abilities, they’re more likely to stay active, engage in social activities, and retain independence. With the right strategies, it’s possible to optimize brain health and maintain a vibrant, fulfilling lifestyle well into later years.
Dr. Dana Lapointe is a licensed naturopathic physician and certified mental wellness coach with a passion for cognitive health and senior wellness. She offers in-person and virtual naturopathic care in CT, specializing in chronic conditions, especially gut, skin, weight, and pain syndromes. She also provides general health coaching, mental wellness coaching, and several online health coaching programs, including a cognitive health program that helps seniors enhance mental well-being and maintain independence.
Learn more at: DrDanaLapointe.com.
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