O cérebro envelhecido: 6 coisas que você deveria estar fazendo para diminuir o declínio cognitivo

<h2>The Aging Brain: 6 Things You Should Be Doing to Slow Cognitive Decline</h2>
<ul>
<li>Nourishing your brain for healthy aging</li>
<li>6 simple strategies to slow cognitive decline</li>
<li>The importance of brain health as we age</li>
</ul>
<p>When it comes to healthy aging, we tend to focus a lot on body health by exercising and eating well. One thing you might not be thinking about is brain health. But you should be. Your brain runs the rest of your body, and as we age, it changes, too.</p>
<p>Cognition declines over time due to several factors, including age-related structure changes, brain injuries or excess stress hormones. According to the Centers for Disease Control and Prevention, one in nine American adults over 65 report cognitive decline.</p>
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<p>”The parts of our brain that help with learning information and remembering can become smaller, and the brain can weigh less as we age,” said Colleen Marshall, chief clinical officer for Two Chairs. Aging doesn’t happen at the same rate for everyone, but we all experience it in one way or another. Focusing on brain fitness now may help you slow the change and ensure your brain stays sharp through the years.</p>
<h3>How to start nourishing your brain for healthy aging</h3>
<h4>1) Solve puzzles</h4>
<p>Solving puzzles can benefit the brain in several ways, from improving memory to boosting problem-solving skills. “They may slow the rate of cognitive decline and how quickly the brain decreases in size as we age,” Marshall said.</p>
<p>A study published in the journal Neurology reported that playing games like checkers or completing jigsaw puzzles can delay the onset of Alzheimer’s by about five years. Different research supports the idea that solving crossword puzzles or journaling can lower the risk of dementia.</p>
<h4>2) Learn a new skill</h4>
<p>Like stimulating the brain by playing games or solving puzzles, learning a new skill has short-term and long-term advantages. By learning a new skill, you’re strategically activating several parts of your brain simultaneously. You’re also promoting neuroplasticity by creating new pathways and strengthening those connections as you continue honing the skill.</p>
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<h4>3) Prioritize sleep</h4>
<p>Sleep is one of the most important things you can do for your body. Research suggests that how much sleep you get and the quality of your sleep influence your risk for dementia. According to a study published in the Journal of Neuroscience, a single night of sleep deprivation can age your brain.</p>
<h4>4) Focus on your nutrition</h4>
<p>What you eat also will influence the rate of cognitive decline you experience as you age. Studies have found that people who follow the Mediterranean and MIND diets tend to have fewer cognitive impairments and dementias compared to those following other diets.</p>
<h4>5) Exercise</h4>
<p>Studies have found that following an active lifestyle is associated with lower cognitive decline over time. Your heart rate increases when you exercise, which increases blood flow to the brain. This can help spark new development of nerve cells, a process called neurogenesis.</p>
<h4>6) Make connections with others</h4>
<p>Marshall pointed out that prioritizing high-quality relationships with others can benefit the brain. According to a meta-analysis of longitudinal cohort studies, limited or poor relationships were associated with cognitive decline. Prioritizing social contact is an essential part of aging well.</p>
<p>Our brains change as we age; there is no way around it. However, integrating any of these easy habits into your routine can help nourish and safeguard your brain for the future.</p>