The average life expectancy in the U.S. is around 77 years, and as people live longer, the desire to maintain mental sharpness and strong recall through the aging process becomes increasingly important.

It’s frustrating to forget a person’s name or to experience tip-of-the-tongue moments with greater frequency. And it’s especially worrisome when memory decline and thinking problems interfere with daily function.

According to the National Council on Aging, approximately 2 out of 3 Americans experience cognitive impairment at age 70, on average. *

Healthy cognition shapes your day-to-day thinking abilities, such as your ability to plan, organize and make decisions. A healthy mind also supports your emotional wellbeing, problem-solving capabilities and motor function.

And in the long-term, having a healthy brain and mental acuity are critical to living independently and enjoying a higher quality of life, allowing you to stay active and engaged with loved ones and the community around you.

It used to be that cognitive decline was considered an inevitable part of aging. And while cognitive aging is normal, modern science suggests that you can take an active role in preventing a decline in cognition from interfering with your daily life. *

How cognition works

Weighing in at about 3 pounds, your brain is the command post of your body, performing billions of lightning-fast operations that shape your thoughts, reactions, and movements millions of times a day. The brain is the fattiest organ in your body and runs on enough wattage to power a lightbulb. *

Your neuronal health contributes to the storage capacity of your brain. From eating to moving to feeling, everything you do is controlled by a legion of approximately 86 million neurons.

Neurons are nerve cells – the building blocks of brain communication. They create connections (synapses) to one another through which chemical messengers (neurotransmitters) can carry directions that guide your organs and muscles on how to think, feel and act in response to stimuli.

Considered to be one of the longest living cells in the body, neurons can possibly outlive the bodies that carry them. *

How your brain changes as you age

Slowly and gradually, all cells and tissues of the brain lose strength and efficiency as time passes, bringing some merit to the casual saying that we “lose brain cells.”

The brain undergoes myriad changes that affect neurons and their ability to “fire” and create new synapses. When these connections dull or lose strength, it can interfere with your ability to think on your feet, multitask or complete everyday tasks. Also, it can lead to a foggy feeling and loss of focus.

Brain Shrinkage

Research shows that the brain shrinks by about 5% per decade after age 40. * Some parts of the brain lose volume while some membranes thin, affecting the brain’s wrinkly exterior, the cerebral cortex, and the frontal lobe. These are the centers of the brain that are pivotal for learning, memory, emotions, impulse control, problem-solving, socializing, and motor function. * *

Fewer Neuron Connections

Nerve cells suffer as a result of volume loss. The denser they’re packed together, the less space there is between them to create connection pathways, which in turn minimizes the frequency with which neurotransmitters can communicate and relay messages to the rest of your body. Research also shows that neurotransmitter activity decreases due to age-related brain shrinkage. *

BDNF Peptide Depletion

Brain-derived neurotropic factor (BDNF) is a peptide that supports plasticity, meaning it helps neurons rewire and form new connections to support the processing and retention of information. BDNF peptides consume an enormous amount of energy, so levels naturally decline as a result of decreased circulation in the brain.

Decreased Cerebral Blood Flow

Circulation to and from the brain decreases as you age, increasing the risk of neurons not getting the fuel they need to function properly. Healthy blood flow is crucial for transporting oxygen and nutrients, and carrying out toxins. It also circulates key brain peptides, including BDNF.

Signs of age-related cognitive impairment

As you get older, it’s normal to experience a slowing down in thinking and mental function due to gradual oxidation and inflammation. By age 80, the parts of the brain responsible for complex thought can shrink by nearly 25% due to oxidative stress and inflammatory activity. *

Common cognitive complaints include:

• Slower recall of words and names
• Mild concentration problems
• Problems multitasking, organizing, and planning
• Increased mental inflexibility
• Difficulty learning new information
• Forgetfulness and misplacing things
• Trouble problem-solving
• Memory and working memory

While aging is the top cause leading to cognitive impairment, there are many other risk factors that contribute to and may even accelerate the decline in mental agility, according to the National Council on Aging. *

• Diabetes
• Hypertension
• Cardiovascular issues
• High cholesterol
• Physical weakness
• Depression
• Loneliness
• Sleep apnea
• Untreated hearing loss
• Smoking
• Genetics

More ways to keep your brain young

Cognitive impairment does not have to be an inevitable part of getting older. You have plenty of options for keeping your mind sharp and getting through your daily activities with confidence: 

• Eat a natural diet – Eating a variety of vegetables, fruit, grains, legumes, seeds and nuts delivers a rich profile of antioxidants that your brain and body need to protect brain cells from free radical scavengers. 

• Exercise regularly – Physical fitness increases the flow of oxygen and nutrients to your brain to support mental acuity. One study found that cognitive decline is almost twice as common in inactive people.*

• Stimulate your mind – Your brain needs to exercise, too. Engaging in mentally stimulating activities helps to form new synapses in the brain. Puzzles, craft projects, reading, trying new activities, playing games and writing all help you stay mentally fit.

• Stay social – Maintaining social connections significantly reduces the risk of cognitive decline.* Socializing engages multiple regions of the brain that govern focus, memory and verbal fluency.

• Drink less alcohol – Heavy drinking (more than 14 per week for men or more than seven per week for women) contributes to a 22% higher risk of serious cognitive decline, according to one study.*

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