How to Maintain Cognitive Health

With aging comes a natural shift in the way the brain works. It experiences a change in the pace at which it processes information, recalls memories, and makes decisions. All of these processes are known as cognitive aging, a normal, inevitable part of growing older. As the body changes, the brain does, too, and with that come the steps that you can take to keep your cognitive health in check.

Importance of Cognitive Wellness

Cognition refers to your ability to think, form perceptions, and make decisions. These skills guide almost everything you do in your day-to-day life, from remembering appointments and having conversations to solving everyday problems. So, to continue your daily life without any issues, your cognitive health must be in check. Moreover, your cognitive ability helps you adapt to changes and new situations with resilience and clarity. Considering these aspects, it is safe to say that cognitive wellness plays a key role in maintaining your independence and allowing you to live life confidently on your own terms.

However, that is not all. Your attention span, memory, and visual perception are also dependent on your cognitive ability. This means even to enjoy your favourite book or reminisce about something, you need to be cognitively healthy.

So, it helps to pay attention to your cognitive health early on. When you focus on brain health early, you build a solid brain architecture and cognitive reserve. That is not to say that you can’t focus on cognitive wellness now. Even the small steps that you take now can make a meaningful difference.

Effective Ways to Maintain and Improve Cognitive Health

Manage Emotional Health

There is a strong connection between cognitive wellness and emotional health. As long as emotional health is kept in check, cognitive health thrives.

Being emotionally healthy does not mean being happy all the time or being devoid of any sadness. Emotional health and well-being come from the ability to identify and manage your emotions, both positive and negative. A way to do that is by not dismissing your feelings or reactive emotions, even if they are upsetting. Let yourself feel those emotions, and let them be. When you acknowledge what you are feeling, you find it easier to understand what is going on inside and respond with clarity.

It is also important for you to be kind to yourself. No matter how upsetting your emotions are, try not to be critical of your own mental processes. Rather, focus on self-care. Take time to relax. When needed, try asking for help and support from your loved ones—whether your partner, children, or best friends. When things get too overwhelming, consider seeing a counselor or a therapist.

Stay Physically Active

There are way too many benefits to being physically active. Movement not only keeps bones and muscles strong, but also supports cognitive health. Moving your body increases blood flow to the brain, helping the mind perform its job better. It also helps boost the protein brain-derived neurotrophic factor (BDNF). This protein supports the growth of new connections between brain cells, which makes it easier for you to learn and remember things. Not only that, but physical activity helps reduce the number of stress receptors in the brain, decreasing the effect that stress can have on you.

If you are just starting out, try gentle exercises first, such as walking, jogging, or doing tai chi. Start with whatever feels the most accessible and comfortable to you. You can also consider dancing. It is a great physical activity that can benefit you. Likewise, you can choose aerobic exercises that combine dancing and exercise. That said, if you are new to aerobics, tai chi, or yoga, it is better to start under the guidance of professional instructors.

Challenge the Mind

Mental stimulation is fodder for your brain. By regularly challenging your mind in different ways, you are essentially telling it to stay active and functioning, which helps maintain your cognitive well-being. There are quite a few ways to go about it.

Through Games

Playing games is the simplest way to stimulate the mind in a way that feels fun and not demanding. Classic games, such as chess, Scrabble, and checkers, are some of the best options you can consider. They challenge your mind by requiring you to come up with a solution that brings you closer to winning or puts you in a better position than your opponent. You can also consider card games, such as rummy or bridge, that involve strategy. Moreover, all of these games are also played in a social setting, which contributes to your cognitive and emotional well-being. Apart from that, solo games, such as jigsaw puzzles, crosswords, and Sudoku, are also ideal forms of mental workout that you can rely on.

Through Hobbies and Creative Outlets

Creative activities can stimulate and engage multiple parts of the brain simultaneously. They require you not only to think flexibly but also to express yourself freely. Activities like painting, drawing, and crafting go a step further, as they require you to plan and coordinate. Moreover, you do not need to have any previous experience or artistic background to partake in these activities.

Singing or playing an instrument can also give your brain a healthy workout. Music encourages rhythm and emotional expression, both of which help keep your mind active and engaged.

Through Gardening

There is a lot to gardening that can benefit you mentally and emotionally. It is not only therapeutic, but also engages the part of your brain that does problem-solving. Planning layouts, choosing the right plant varieties, tracking growth, and preventing weeds and pests all require careful thought.

If you do not have space for outdoor gardens, you can always turn to indoor gardens. In fact, creating indoor gardens might just be a tad more beneficial, as you need to come up with creative ways to fit the garden into a smaller space. Either way, nurturing a garden adds a sense of purpose to your routine, which helps with emotional health.

Through Learning

The brain responds positively to learning. The good thing is that there are many things to learn and many ways to learn them. Reading new material, for instance, is the simplest way to learn something and grasp new information on your own. You can also join a class or workshop to learn a new language or a musical instrument. Whatever the form of learning, it all stimulates cognitive pathways.

Through Chores

The chores you perform every day can also be effective mental exercises. Cooking, for example, requires planning, organizing, time management, and creativity, all of which are valuable cognitive skills. Likewise, organizing photo albums does more than stimulate the mind through the process of sequencing. The photos encourage your mind to recall stories associated with them, exercising your memory.

Through Technology

Modern technology has opened many doors for mental stimulation. For starters, you can use it to learn new things. You can use apps to learn a new language, take virtual museum tours to learn new information, play digital puzzles and games, or take online classes. You can even turn to tech for art and creativity. Many digital art tools allow you to draw and paint on tablets and phones. Technology can make this journey and the routine more convenient.

Stay Socially Active

Social interaction can greatly improve your emotional and cognitive health. Being with friends and family, recalling stories, and sharing a laugh are great ways to keep the spirit uplifted. Plus, talking to them with an open heart and expressing your feelings allows you to feel emotionally light and supported. Additionally, when you discuss current events or history, you exchange knowledge, which stimulates your brain. These conversations also give your mind an opportunity to stay sharp, form thoughts quickly, and respond with details.

Moreover, in a group, you can do many things that further benefit your cognitive well-being. For instance, you can consider volunteering together, which itself requires planning and communication. Plus, giving back to the community gives you a sense of belonging and purpose.

Focus on Nutrition

Food deeply influences how the brain functions. Nutrients such as antioxidants, omega-3 fatty acids, and vitamins B6, B12, and folate help protect brain cells and promote clarity. This is why the MIND meal plan is often recommended for maintaining cognitive health. MIND here refers to the Mediterranean-DASH Intervention for Neurodegenerative Delay, of which DASH is Dietary Approaches to Stop Hypertension. It combines the best parts of the Mediterranean and the DASH meal plans to support long-term brain health. As a part of this regimen, it is recommended to include a few food items in your weekly meals.

• Leafy greens at least six times a week
• Not-starchy vegetables for better nutrients and fewer calories
• Berries at least twice a week for their rich antioxidant content
• Nuts for healthy fats
• Whole grains three times a day
• Fatty fish for omega-3 fatty acids to nourish brain cells
• Beans four times a week
• Poultry twice a week for lean protein

Manage Sleep Health

Sleep is one of the most powerful tools for maintaining cognitive well-being. The brain needs time to repair itself and organize memories. It is when you sleep, when the conscious mind is not active, that the brain gets this essential time. This is why quality, restful sleep of six to eight hours is of utmost importance for maintaining cognitive function and emotional well-being.

Also, quality, restful sleep is not disrupted. There are quite a few things that you can do to ensure that, such as creating a calming bedtime routine.

Start by dimming the lights and reducing noise around the house about an hour before bedtime. This signals your body that it is time to wind down and enter a calm, relaxed state. Additionally, put away phones and turn off the television to help your mind detach from stimulation and ease into a quieter state.

It is also better to establish regular sleep and wake times, even on weekends, to support the body’s natural rhythm.

Practice Mindfulness

Stress can have quite a detrimental effect on the mind. It can strain memory, hinder concentration, and affect emotional health in the long term. Practicing mindfulness stands as an effective remedy against it. Simple practices, such as deep breathing, meditation, and journaling, can help lower stress, stay calm, and get more clarity. With time, this can help improve focus and memory. Moreover, mindfulness does not necessarily require long sessions. Even a few minutes of it, practiced regularly, can make a difference.

Steady Path to Lasting Cognitive Wellness

Focus on Consistency Over Intensity

When it comes to supporting your cognitive health, small steps and habits practiced regularly often work better than intense activities done once in a while. Consistency helps your mind and body settle into routines that feel natural and easy to maintain. Daily activities, such as going to bed at the same time each night, meditating in the morning, or taking short walks every evening that fall into routine, can bring a sense of structure.

Set Realistic Goals

There is a lot you can do to support your cognitive health. For instance, when choosing a hobby or something new to learn, you have a multitude of options, such as reading, gardening, painting, learning an instrument, or joining a local club. However, the key is to choose an activity that fits your lifestyle and set a goal around that. If gardening and reading best fit your lifestyle, set a simple goal, such as tending to your plants a few times a week or reading a chapter each evening. Instead of aiming for major changes, choose goals that feel achievable and enjoyable. Adopting this strategy makes it easier to stay consistent and form lasting habits that benefit your well-being.