Why do cognitive functions decline with age, and what can be done?
Some studies suggest that the brain reaches its full cognitive capacity at the age of 24. This capacity remains particularly good until around the age of 45, at which point what scientists call "cognitive decline" begins.
But why do cognitive functions tend to decline with age? Is it possible to do anything to prevent, or at least slow down, this natural phenomenon? In the rest of this article, the Phytocea team explains everything you need to know about this topic.
What exactly do we mean by cognitive decline?
"Cognitive decline" is a term used to describe the progressive decrease in a person's cognitive abilities . This includes their:
- attention spans,
- reasoning skills
- his memory and his problem-solving skills.
For many, this process is perceived as inevitable . And while it is true that cognitive decline is observed with advancing age, to imagine that from the age of 45 and for the rest of their life, a person will never again be able to remember anything, is a completely erroneous perception.
Symptoms related to cognitive decline
While this process of decline is a scientific reality that we have all already faced (when talking with an elderly person, for example), it can be controlled, or even slowed down.
It is still necessary to know and understand the different mechanisms and symptoms associated with them in order to better counteract them.
The decline in cognitive function can vary from person to person. Generally, however, the following is observed:
- Memory loss is becoming increasingly frequent : whether in the short or long term, an older person will tend to forget certain events, names, appointments, etc.
- Difficulty initiating and maintaining a conversation : following and keeping up with a conversation becomes increasingly difficult. An elderly person will then search for words, have less control over what is being said to them, etc.
- Difficulty concentrating : Focusing on complex tasks that require a lot of thought becomes time-consuming and difficult. It takes much longer to achieve goals compared to a few years ago.
- Difficulty solving problems, need for organization, inability to make decisions are some of the other symptoms that may also occur .
Is age the number one factor in cognitive decline?
As a person ages, the brain loses a certain number of neurons. However, neurons are absolutely essential for the proper processing of information (recording, processing, retrieval, etc.).
Age induces a decrease in neuroplasticity
One of the cognitive impairments that a person may experience with age is a decline in neuroplasticity. This refers to the brain's ability to "reorganize" itself and form new neural connections .
With age, this decreases. That's why it's often said that with age, learning new skills, a new language, etc., becomes much more complicated, especially from age 65, the age at which the brain's "fifth age" begins, the age at which cognitive functions truly start to decline.
Aging reduces the amount of myelin
Another consequence of age is the decrease in the amount of available myelin . This is an essential substance that protects neurons and facilitates the transmission of nerve signals.
A recent study, cited by the Brain Institute, highlights the clear role of myelin and its plasticity (its modularity) in cognitive functions as well as in behavior.
We will return to this in more detail later in this article, but researchers have succeeded in demonstrating that a full, healthy, and fulfilling life alone can correct these alterations in myelin and thus slow down its degradation.
With age, neurodegenerative diseases appear.
Finally, age can also be synonymous with the onset of serious and particularly impactful neurodegenerative diseases. The most well-known of these is Alzheimer's disease.
This condition impacts cognitive functions and leads to rapid memory loss (the person gradually forgets all the details of their daily life). These diseases are caused by various factors (genetics, environment) and unfortunately, there is currently no treatment.
How can we prevent and slow down cognitive decline?
The question then arises of how to prevent, or even slow down, cognitive decline with age. Here are some avenues to explore!
Adopting a healthy lifestyle
Adopting a healthy lifestyle is possible at any age , for anyone. But the older you get, the more important it becomes to think about it. So what does this mean in practice? It means paying attention to your diet, your sleep, and also making sure you get enough exercise.
Sport and exercise, for blood circulation
Several studies have shown that 30 minutes of daily exercise is necessary to stay in shape. Brisk walking, jogging, swimming, or cycling – there are plenty of options.
Playing sports and being active improves blood circulation. The brain receives more oxygen and oxygen, and functions more optimally than during a sedentary lifestyle. As we age, if going out becomes too difficult, engaging in physical activity to keep the body active is an excellent solution.
Eating well to strengthen your memory
When it comes to diet, certain regimens are particularly recommended for maintaining good brain health . One example is the Mediterranean diet. This diet emphasizes foods rich in trace elements, such as fish, vegetables, and olive oil. It's a great way to boost your brain while enjoying delicious food... What more could you ask for?
Cognitive function is also closely linked to sleep quality. As we age, and to preserve these functions, it's essential to ensure we get enough sleep. Restorative nights of 7 to 9 hours are highly recommended. Tracking, analyzing, and optimizing sleep has never been easier, thanks to a whole host of gadgets (like watches) that make it possible.
Stimulate the brain
With age, some people may become withdrawn, both socially and intellectually. They no longer wish to meet anyone, don't necessarily want to share anything with anyone, and no longer participate in their group activities…
Mental and social stimulation are two ways to prevent cognitive decline . Again, research tends to show that engaging in intellectually stimulating activities is a good way to combat the decline of cognitive functions. Several activities are suitable.
Depending on age, reading, puzzles, crosswords, Sudoku, and board games (as well as checkers, chess, etc.) can be excellent activities. They require no unnecessary physical effort and are particularly engaging.
Museum visits and learning new skills are particularly stimulating activities that keep the brain, mind, and critical thinking skills active. Trying to learn a new language, play music, or focus on activities like pottery, mosaics, or even sewing can help combat the effects of aging and cognitive decline.
The importance of human relationships, even with age
While 36% of older people report feeling lonely, it appears that loneliness is one of the factors that aggravates the decline in cognitive function . Indeed, social interactions are absolutely essential for everyone's good physical and mental health.
Spending time with friends and family, participating in group activities, and engaging in stimulating discussions can help maintain good cognitive function. These gatherings provide opportunities to talk, share, laugh, confide in others, and thus keep the brain active.
Medical monitoring and prevention
Finally, it is essential that elderly people receive proper care, particularly medical care. As age takes its toll, frailty increases with time. Therefore, regular medical checkups are crucial to prevent or slow cognitive decline. Ideally, a health assessment should be done at least once a year, or even twice a year for the most vulnerable or frail elderly individuals.
This medical appointment allows for monitoring your overall health and detecting any potential problems, whether physical or cognitive. If you have any doubts, it is recommended to consult your doctor. It's also worth noting that, in terms of medical follow-up and prevention, consulting specialists in alternative medicine can also be beneficial.
Naturopathy, sophrology, acupuncture… Many natural therapies are now available to help you feel better without experiencing excessive side effects. As we age, following a treatment can become complicated due to the sometimes severe side effects of certain medications.
Stress and mental health management
One of the many reasons that can explain the decline in cognitive function with age is stress. Regardless of the reasons (health, financial, family), anxiety and worry are common among seniors. Stress produces cortisol, which attacks neurons and synapses (the connections between neurons), contributing to the decline in cognitive function.
Meditation, yoga, deep breathing, and other relaxation techniques can help reduce stress and improve mental health. Regular practice, whether alone, with others, or with an instructor, allows you to quickly experience the benefits. In cases of more severe problems (chronic anxiety or even depression), consulting a specialist can be helpful.
Phytocea, to support you with healthy products
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At Phytocea , we take mental health very seriously. That's why we've developed a product dedicated to strengthening cognitive functions, to be taken as a course of treatment, regardless of your age.
This product is Re.Mind. It is a box of food supplements, containing 90 capsules (3 capsules to be taken per day).
Dietary supplements developed from natural products such as Bacopa Monniera (an adaptogenic plant that calms stress), Ginkgo biloba, magnesium, vitamins (B1, B6, B9 and B12) as well as alpha-lipoic acid and phosphatidylserine, to support neurons.
Simple and quick to consume, this product has been specifically designed and formulated to meet the needs of elderly people who wish to strengthen their memory and their ability to think, and limit the decline of their cognitive functions.
Conclusion
Cognitive decline is a complex phenomenon that affects many people as they age. But while this natural chemical process seems inevitable, there are indeed ways to slow and delay it. These ways are quite simple to implement and don't require much time, financial resources, or organization!
By adopting a healthy lifestyle, regularly stimulating your brain, managing stress, and opting for regular medical checkups, you can significantly improve your situation. Let's not forget physical exercise and sleep, which are other highly important factors in daily life for feeling good and ensuring your body, brain, and mind have the energy they need to continue functioning well.
Far from being inevitable, cognitive decline shouldn't frighten you. Today, researchers know enough to help you understand it better and prepare as best as possible. Moreover, through our products, the Phytocea teams can help you take action in this direction. For more information about our Re.Mind dietary supplements, please don't hesitate to contact us!
To learn more
https://www.neuro-concept.ca/fr/quest-ce-que-la-neuroplasticite/
https://www.pasteur.fr/fr/centre-medical/fiches-maladies/alzheimer-maladie
https://www.rtl.fr/actu/sante/30-minutes-d-exercice-par-jour-est-ce-suffisant-7900342217
https://www.essentiel-autonomie.com/aider-quotidien/solitude-personnes-agees
https://aqnp.ca/documentation/degeneratif/vieillir-en-bonne-sante-cognitive/
