Losing one’s memory is not part of normal aging. It is possible to prevent, control and slow down. Dr. V. Gurumoorthy
Photo: S. Gopakumar
Healthy lifestyle: Physical fitness builds mental fitness.
MANY aging, but healthy, men and women enjoy productive and constructive senior years. A certain loss of physical prowess, energy and drive is common but many learn to adapt and compensate for these imperceptible changes.
Aging leaves its adverse footprints on the brain, resulting in forgetfulness and, at times, embarrassing memory lapses. Such moments are normal and inevitable. Occasional difficulties in finding words or remembering names and faces are part of normal aging.
Older individuals are living longer; often with a greater number of medical ailments. Diseases, which were rapidly fatal in the past, have become chronic conditions that elders now ‘live with’, rather than ‘die from’.
Only a very few people older than 50 (less than one per cent) develop major problems. About seven per cent of 65-years-olds and up to 40 per cent of 85-year-olds meet the medical criteria for significant cognitive impairment, which may be disabling and progressive.
Neural changes
During old age, as many as one lakh neurons disappear every day. This need not cause alarm. There is a vast expanse of brain cells — more than 100 billions making a phenomenally massive reserve to fall back upon. Some damaged neurons can repair themselves.
The aging brain may even generate new cells and develop new inter-neuronal connections. This reassuring phenomenon is known as plasticity. The combination of good genes, good general health and a healthy lifestyle substantially promotes plasticity.
It is incorrect to infer that losing one’s memory is part of normal aging. It is quite possible to prevent, control and slow down this to a great extent.
Healthy arteries carry to the brain its much needed nourishment. The brain’s demands are heavy. Though the brain accounts for less than two per cent of body weight, it receives 15 per cent of the body’s blood flow. It takes up 25 per cent of the body’s oxygen supply. It consumes 70 per cent of the body’s glucose output.
An ideally balanced diet, drawn from varied plant sources with low fat dairy products, gives all that the brain needs. If necessary, vitamin supplements can be added especially B6, B12 and folic acid. Reduction in the consumption of saturated fat and cholesterol from animal sources and of trans-fatty acids is helpful.
A reduced calorie intake is associated with a lower risk of mental decline in old age. It is better to maintain a lean BMI (Body Mass Index ranging between 19 and 22). Obesity, especially abdominal adiposity, increases risks. Well regulated periodic fasting is good.
Benefits of exercises are legion. Physical activity, aerobics and deep breathing sessions, initiated from a young age, significantly reduce cognitive decline and mental impairment in the golden years. Exercise keeps the blood vessels healthy, soft, supple and compliant with a fully patent smooth lumen. It increases the number of tiny blood vessels that bring oxygen-rich blood to the brain; it makes the aging brain more efficient, plastic, adaptive, agile and sharp. Physical fitness builds mental fitness.
Untreated high blood pressure speeds up age-related decay in memory and thinking skills. Diabetes (pre-diabetic state too) is an important risk factor and it needs good control. High levels of LDL and low levels of HDL cholesterol affect the brain adversely and have to be brought within the healthy range. Everything possible has to be done to prevent high blood pressure, diabetes, heart disease and stroke.
Key issues
The lower the better is the key with regard to body weight, waist size, blood pressure, blood sugar and blood cholesterol (except the HDL cholesterol, which should be kept high; exercise keeps it high). If needed, cholesterol-lowering statins and blood-thinning drugs, like low-dose aspirin, may prove helpful but these should be taken only under medical guidance.
Tobacco is to be rigorously shunned in all its forms. Smoking greatly increases the risk of cognitive impairment. Alcohol abuse is a major risk factor for dementia. Responsible alcohol use (limiting to one drink a day) may, however, prove beneficial.
Strong negative emotions and feelings, psychological distress, pathological stress, pessimism, anxiety, restlessness, frustration, depression, sleep deprivation, exhaustion... all have adverse impact in the long run.
Good, adequate restful sleep positively benefits learning process and memory consolidation. Strong social ties and networks and frequent social interactions help in all ways – not insular way of living and isolation. It is helpful to maintain a memory book, to jot down and prioritise important commitments. This keeps the brain clear, devoid of clogging, congestion and clutter.
Concentration and calmness are essential to simplify complex tasks, which may be taken up one at a time. Mental energy should not be wasted on mundane routines. They should be put on reflex mode.
Learning and teaching new skills, processing new information, exploring new hobbies, engaging in service-oriented activities, living in a creative and enriched environment that is stimulating and interesting… all these bring positive benefits.
