10 Ways to Improve Cognitive Function

Did you know that dementia, which is incurable and currently counts for over one third of all deaths in seniors, may be preventable? Would you change some of your habits, to improve cognitive function, if research showed that you could prevent dementia? 

There is an ever expanding body of research that suggests there are a variety of simple measures that one can take to prevent dementia. You may already be doing some, or all of these simple practices that stimulate, protect, and exercise your body and brain. 

As you age, the odds of someone being diagnosed with dementia dramatically increases, which is why prevention is all the more important. Let’s dive into the ways you can avoid becoming a victim to a disease that over 13 million people will have in the US by 2050. 

Longevity and Dementia

Dementia is a major part of the longevity effort because it’s one of the top age-related diseases - and it currently has no cure. When we say age-related, we mean that the greatest known risk factor for Alzheimer’s (and other forms of dementia) is simply getting older, as the majority of people with Alzheimer’s are 65 and older. 

Curing, or at the very least preventing and delaying, dementia, plays a huge role in extending healthspan and lifespan.

Although there are no known cures, there are things we can do to improve our cognitive health and keep decline at bay. A study from the University of Minnesota estimates that 41% of all dementia cases are attributable to 12 risk factors. 

In this article, we cover the ten lifestyle changes you can incorporate to improve your cognitive function today.

1. Exercise

Not only does exercise have many benefits for your body, but it’s also helpful for your brain. 

When you get moving, your body sends more blood and oxygen flowing to your brain, which results in improvements in memory, attention, and how quickly you process information. Exercise also allows your brain to generate new cells. 

All of this can reduce the risk of dementia and improve brain health. 

According to a study conducted by the University of Naples, exercise can even change your genes to make your brain stronger and more functional.

To get the most out of exercise, aim for "chronic aerobic exercise,” or in other words, high intensity exercises for 15-45 minutes in a given session, over a long period of time (e.g. several months). 

Exercise isn't just good for your brain – it's a mood booster too. It'll lift your spirits, reduce stress, and manage anxiety. So you'll not only be smarter but happier, too.

2. Eat a Balanced Diet

According to the Alzheimer’s Association, a diet packed with veggies, fruits, whole grains, low-fat dairy, and lean proteins can help lower the risk of cognitive decline.

To give your brain an extra boost, focus on nutrients that protect your neurons. Antioxidants, B vitamins, and polyunsaturated fatty acids are all great for brain health. You can find these nutrients in diets like the Mediterranean diet, DASH (Dietary Approaches to Stop Hypertension) diet, and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet.

If you struggle to get all the nutrients you need throughout the day, check out BrainMD. They offer supplements that support your cognitive performance. 

3. Sleep

Sleep may be the most essential activity you can do to preserve cognitive health. 

Findings show that trouble falling or staying asleep, poor sleep quality, and short or long sleep duration are risk factors for cognitive decline and Alzheimer’s. Although it’s not entirely clear why, healthy sleep maintains brain health with age and can play a key role in preventing Alzheimer’s. 

Adults should aim for 7-8 hours of sleep per night. If you have trouble sleeping, work to set a consistent sleep routine, avoid caffeine and electronic devices before bedtime, and create a relaxing environment in your bedroom.

4. Solve Puzzles

Give your brain a workout. Solving puzzles, such as crosswords, Sudoku, or jigsaw puzzles, can stimulate your brain and help improve cognitive function.

If you prefer apps that are specifically designed to train your brain, here are a few to check out:

- CogniFit

- Lumosity

- Elevate

- BrainHQ

- Peak

5. Take Classes

Taking a class, whether in-person or online, can help boost the brain. Whether it's in a physical classroom or through online platforms, learning something new can get your neurons firing. Needing to concentrate, pay attention, and memorize information are great skills that will help improve your cognition function and create new connections.

If you’re specifically interested in all things brain-related, check out Brain Academy. Brain Academy has been teaching as many people about the brain as possible since 2014, and they feature a lot of their courses and videos on Udemy and YouTube.

6. Learn a New Language

Learning a new language challenges the brain to learn new vocabulary, grammar, and syntax. The inherent challenge of learning a language enhances memory, problem-solving skills, cognitive flexibility, attention, and concentration – all benefits for improving cognitive function. 

Studies have shown that people who learn a new language have a lower risk of developing dementia and memory problems later in life. In fact, learning just one extra language has the potential to delay or prevent the onset of Alzheimer's and dementia.

7. Read

No surprise here. Reading can improve your vocabulary, enhance your memory, attention, and critical thinking skills, and even increase your empathy and emotional intelligence. It’s also a great way to unwind and reduce stress and anxiety. 

Ultimately, reading can help delay cognitive decline, keeping your mind sharp well into your later years.

Looking to improve your cognitive health and learn more about longevity? Check out our top recommended longevity books.

8. Manage Stress

Learning to manage your stress can also help you maintain your cognitive health. 

When we're stressed, our bodies release hormones that can negatively affect our brain function and overall well-being. Chronic stress can wreak havoc on our memory, attention span, and decision-making abilities. It can even impact the structure of our brains, causing shrinkage in areas important for memory and learning. 

Try relaxation techniques like deep breathing and progressive muscle relaxation to reduce stress and improve cognitive function. 

9. Meditate

Similar to managing your stress, meditation is another great option for boosting your cognitive function. 

Meditation benefits your brain by improving your attention, reducing stress, increasing the gray matter in your brain, and enhancing your memory. 

To make the most of your meditation practice, try using Muse. 

Muse is a smart headband that acts as your personal meditation coach. With Muse, you'll receive cues during meditation to refocus your mind when it wanders, taking your meditation to the next level (and supporting your cognitive health and function).

10. Socialize

Staying connected with others isn’t only a pleasant activity – it’s also great for your brain.

Socializing provides your brain with cognitive stimulation and also gives you a sense of purpose and belonging. These benefits can reduce the risk of cognitive decline and ward off depression – an illness comorbid with Alzheimer’s.

Older adults who are socially active experience a slower rate of cognitive decline compared to those who are less socially engaged in their older years. By keeping social connections strong, you're not just enjoying good company – you're also maintaining your cognitive health.

Implement Cognitive Exercises for Longevity

As you've just read, there are a variety of options to improve cognitive function. Just like consistent, intentional physical exercise can keep your physical body in top shape, brain exercises are equally as important to promote a longer healthspan and lifespan. In addition, sleep, diet, healthy relationships, and managing your stress levels play an integral role in your brain health. 

For those looking for even more insight into brain health, read about neurofeedback.