Strategize To Succeed
PC323 – Helping Your Brain Thrive, Even With Advancing Age

       Welcome to the next episode of Strategize To Succeed™. Selectively applying the strategies which we discuss each week will help you as you progress from conditions to opportunities to successes.

       In today’s episode, we are going to deal with a somewhat different subject. With the word “strategy” in the title of this podcast series, every episode naturally deals with strategic decision-making in one form or another. However, in most instances, these strategies focus on business decisions: going into business, getting a job, keeping a job, working with others, making policy decisions, et cetera. Of course, at other times, the strategy deals with practical approaches to making better decisions for your personal life objectives.

       Today, we are looking at a somewhat different type of strategy. It is probably one of the most personal that can be had. And, it is important to every single person on the planet, regardless of background or beliefs.

      Our focus is on cognitive reserves, what they are, why they are important, and how to get them.

      The term cognitive reserve came into existence rather recently, in the 1980’s. As described in the U.S. News & World Report article, “Can I Bank Cognition Now for Old Age?” by Heidi Godman, (December 21, 2018), “Researchers . . . noticed in autopsy studies that some older adults had plaques and tangles in the brain (the hallmarks of Alzheimer’s disease), even though they hadn’t shown any signs of the condition when they were alive.”

      This same result was apparent with additional study.

      And it seems to lead to the concept termed cognitive reserve. This means that the brain has the ability to take its networks and connections of neurons and adapt and apply them to age or disease-related areas of the brain where some of the old connections have failed.

       According to the article, “Brain-building: How to grow your cognitive reserve,” by Dr. Stephanie S. Faubion at the Mayo Clinic (Mayo Clinic Press, February 17, 2022), this conclusion “implies the possibility of preventing or compensating for cognitive decline by strengthening nerve networks and even building new ones through intellectual and social stimulation.”

      But what does this really mean for you?

      A blog post from Brighter Minds (by Swaraj, cognitivereserve.org, October 27, 2021), notes that “Normal aging causes some gradual mental (cognitive) decline . . . the ability to learn new information may be diminished, mental processing may slow, performance speed may slow, and the ability to become distracted may increase . . . your brain’s processing power and memory peak at the age of 18, but the brain’s capacity for memory, reasoning, and comprehension skills can begin to deteriorate as early as 45.”

      You may find that projection to be somewhat bleak, however, there really is good news to be found.

      The concept of cognitive reserve or, perhaps more accurately referred to as the recommended approach of cognitive reserve, can, in many instances, preclude the overt, debilitating symptoms of Alzheimer’s and dementia from taking over one’s life. The internal, medical development of these diseases may still take hold, but with a cognitive reserve, it may be possible to live with the diseases, without having the life-altering symptoms of the diseases.

      Prior to discussing the actions which can enhance your cognitive reserve, there is one comment which must be made. It is very possible for a person to do everything correctly and still not obtain the results which they were seeking. That means that cognitive reserves are not a cure for Alzheimer's and dementia; at this time, they are a way in which one can conceivably delay or avoid the onset of the debilitating symptoms, and continue to live a healthier, more active and enjoyable life.

      With that being said, it would seem that if one has the opportunity to by-pass the likely impact of Alzheimer’s or dementia, it would be worthwhile to make the effort. So, let’s spend a few moments discussing the course of action which would be helpful to building up your cognitive reserves, before you really need them. 

      According to Ms. Godman, author of the US News article, “The idea is that challenging the brain may help stimulate and promote connections between neurons.” With that being said, “Many studies have associated high cognitive reserve with high education levels and intellectually challenging jobs . . . as opposed to manual labor . . . People seem to have higher cognitive reserve when they have higher than average intelligence, brain size, and memory capacity.”

       However, that assessment is just one element. There are many additional steps which can be taken to help you to build up your cognitive reserve.

      The first area is quality and consistent physical exercise. Although there is no specific amount connected to banking the cognitive reserve, the established parameter for adults of 150 minutes weekly at a moderate intensity seems to be acceptable.

      The second important component of individual activity is leisure activities and social engagement, but this is not to be construed as laziness or vegetation, there is still an intellectual element involved. As noted by Dr. Faubion in the Mayo article, a study had been undertaken at Mayo and, “The investigators found that ordinary yet intellectually stimulating activities such as using a computer, playing games, reading books and engaging in crafts – including knitting, woodworking and other types of handiwork – were associated with a 30 to 50 percent decrease in the chances of developing mild cognitive impairment.” However, “reading newspapers had less effect than reading books . . . watching less TV was more favorable.” And, “Other studies have mentioned taking courses, learning new languages, traveling and going to the theater . . . The important part may be choosing those activities that absorb your mind, draw you in and engage your thought processes . . . It may also be that engaging in intellectually and socially stimulating activities helps reduce stress.” And, “participating in enjoyable leisure activities, especially social ones, can help prevent depression and loneliness, both of which have been associated with poor cognitive health.”

      Other actions may also have a significant impact in the growth of one’s cognitive reserve. 

      The notion of stress reduction has been mentioned in several different contexts. The importance of stress reduction can be traced to the affect of ongoing stress: it can cut brain connections and result in the shrinkage of that part of the brain responsible for memory. Established methods for curtailing stress include meditation, along with exercise and yoga.

       As you can assume, no discussion of one’s well being could proceed without mention of the need for enough sleep, with seven to eight hours nightly being the recommended amount. The importance of sleep is so significant that diminished cognitive reserves have been attributed to long-term sleep deprivation.

       Also fundamental to building up the cognitive reserve is a healthy diet. The plan which seems to be most advocated is the Mediterranean diet. The framework of this style of eating is composed primarily of fruits, vegetables, legumes, seeds, nuts, olive oil and whole grains, along with some fish, poultry, and wine; and only minimal amounts of red meat and meat products. Such a well-balanced, but high protein diet, can help to boost one’s memory along with preventing brain atrophy.

       There are four additional efforts which you can make to build up your cognitive reserves. And, surprisingly, these are perhaps some of the easiest things that you can do – and yet, still obtain the largest reward. 

       Sustain a positive attitude throughout life, and with that, stop thinking that aging is a bad thing. If you do view aging in that light, you will create a self-fulfilling prophecy. You know the story, if you believe it enough, you will bring it about. Well, certainly, we are all going to age, regardless of what we believe. However, the issue is “how” we will age, the quality of our aging. And that is what you have the opportunity to partially control.

      Also, have a sense of purpose. And, please don’t wait until you qualify for Social Security to figure it out. Having a sense of purpose is the essence of having a meaningful life. Work on it early and often, and revise it and change it if you want. But don’t let a day go by without considering what inspires you to get out of bed each morning.

      As you get older, reflect on some of your childhood hobbies and how much you enjoyed them and how they contributed to your development. And then, try them again. Now, I’m not suggesting that you put yourself into physical jeopardy with a contact sport; however, instead, of playing to the max, maybe having a somewhat more gentle game of catch. Or, if you have a more serene hobby, like stamp collecting or fishing, you could explore that, and maybe learn a more difficult version of it which could further expand your mind. 

       Finally, embrace your creativity. Applied to whatever avenue you choose, being creative helps your brain to further develop and stay healthy, regardless of your age. This becomes another way to stay alive and alert.

       The point of all of these self-improvement steps is very basic. Science has taught us that applying certain lifestyle adjustments, most of which we are already aware of, can really make our later years healthier and happier. This approach is of such significance that it has become a very mainstream thought in scientific literature. And even beyond that. Back in 2015, the World Economic Forum published two articles on cognitive reserves (“What is cognitive reserve, and how do we increase it?” by Dorota Chapko and Omar Arias, December 29, 2015) and brain health (“4 ways to improve your brain health,” by Anthony Hannan, January 12, 2015). Understandably, the perspective was global in its attention, and the need for appropriate steps to be taken is more profound in areas of the world with greater deprivation. However, the point was made that each individual has the ability to take basic steps which can result in a life better lived. It would seem to be a strategy worth trying.

       Thank you for sharing your time today. Remember, your application of strategic decision-making approaches can result in more beneficial outcomes for you, both professionally and personally. Why not turn that process into your opportunity?

Copyright 2022 by The Bermaelyn Group, LLC