Maintaining Good Cognitive Health

Exercising, eating well, spending time with family and friends, doing crossword puzzles, and getting a good night’s sleep are just a few of the habits that help to preserve your brain health and memory. Whether you are a person with Parkinson’s disease (PD) or a carepartner, maintaining good cognitive health contributes to your overall wellbeing.

Challenge Yourself and Enhance Cognitive Health

Visit your local community or seniors’ centre to see which programs are available to you and your family. Ask your healthcare provider for a referral to an occupational, recreation, art, or physical therapist to help you get started with the recommendations listed below.

• Devote a calendar to scheduling your activities. Pace yourself, and have fun!
• Get plenty of sleep, pay attention to your diet, and be sure to get the fluids you need throughout the day.

Increase Physical Activity and Improve your Health

• If you have any preexisting conditions, such as diabetes, high blood pressure, or high cholesterol, make sure to speak to your doctor about their management. Many studies have shown that uncontrolled high blood pressure increases the risk of cognitive decline later in life (National Institute on Aging, 2020). Not only is managing your blood pressure good for your heart, it has many benefits for your brain, too!
• If you smoke, quit. Did you know the World Health Organization estimates that smoking causes 14% of global dementia cases (Puckering, 2020)? Those who smoke could have a 30% greater risk of developing dementia in general, and a whopping 40% greater risk for Alzheimer’s compared to non-smokers (Puckering, 2020). There are endless good reasons to quit today. Speak to your doctor or pharmacist about smoking cessation options. QuitNow.ca offers advice, education, and help accessing subsidized medication. See your primary care doctor or neurologist to be sure you are safe to exercise.
• Get a physical therapy consult to develop the best and safest exercise program for you.
• Exercise regularly – daily, if you can. Aim for 150 minutes of exercise each week. Exercise has been shown to help the brain both preserve old network connections and make new ones. Additionally, exercise can increase the size of a brain region called the hippocampus, which is important for memory and learning. It also seems that the more time we spend doing moderate amounts of exercise, the faster the brain turns glucose (sugar) into fuel – this has been studied in reducing the risk of developing Alzheimer’s disease (National Institute on Aging, 2020).
• Don’t exercise it alone. Involve your family, a friend, or attend classes.
• Yoga and tai chi give the extra benefit of relaxation.
• Dance and music make exercise fun and allow for creative expression.
• Make sure to eat plenty of fruits and vegetables. In fact, some studies show that those who eat a Mediterranean diet may have a lower risk of developing dementia because of this diet’s positive effects on cardiovascular health (National Institute on Aging, 2020).

Flex your ‘Thinking Muscles’

• Take a class at a local community or adult education centre, or attend lectures at your alma mater.
• Read, watch documentaries, or listen to podcasts. Play computer or video games, or puzzles. Some scientists think that these types of tasks can help the brain stay adaptable and compensate for any changes that may take place as a result of natural aging (National Institute on Aging, 2020). At any rate, these activities are fun and may enrich your life!
• Memory games may also be beneficial. The National Institute on Aging and the National Institute for Nursing Research funded an initiative called The Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) trial from 1999 to 2008. Its results were very promising: adults 65 and older were instructed to participate in 10 sessions of memory training, which resulted in improved mental skills that lasted two years (National Institute on Aging, 2020)! While there is not enough evidence to say that all computer-based brain training games are guaranteed to have the same results as the ACTIVE trial, they can still be a way to add some fun into your life.
• Play card games: bridge, poker, or even solitaire, can all get you thinking.

Engage Socially

• Attend support groups. To find one near you, visit: www.parkinson.bc.ca/support-groups.
• Volunteer for a cause you are passionate about.
• Stay connected with loved ones through social activities. This can help boost your overall wellbeing and keep your brain active, while reducing feelings of social isolation. Studies have shown that socially engaged individuals tend to live longer lives and may have sharper cognitive abilities (National Institute on Aging, 2020).
• Social activities also help us manage stress, which is a major risk to our long-term cognitive health. Chronic stress changes the brain, affects memory, and increases the risk of developing dementia (National Institute on Aging, 2020).
• Join the Parkinson Society British Columbia Advocacy Ambassador program. For more information, visit www.parkinson.bc.ca/advocacy. 

Combine Social Benefits with Exercise, Creativity and Fun

• Take a painting, art, acting, or dance class.
• Join a poetry or book club.

Reproduced with permission by Dr. Monique Giroux, MD, and the Northwest Parkinson Foundation.

Sources

National Institute on Aging (2020). Cognitive Health and Older Adults. https://www.nia.nih.gov/health/brain-health/cognitive-health-and-older-adults#care

Puckering, K. (2020). All you need to know about smoking and dementia. Alzheimer’s Research UK. https://www.alzheimersresearchuk.org/blog/all-you-need-to-know-about-smoking-and-dementia 

Last updated: December 12, 2023