Stop Doing This If You Want to Avoid Cognitive Decline

Ever entered a room then forgotten why you went there in the first place? It’s normal to have occasional lapses in memory, but if you’re finding these moments happening more frequently, you might be wondering what you can do to keep your brain sharp. 

Board-certified neurology providers Risa Ravitz, MD, and Aviva Engel, PA-C and the team at Modern Migraine MD, specialize in evaluating and treating cognitive decline, including conditions related to dementia.    

Cognitive decline is a decrease in brain functions including memory, decision-making, and problem-solving. Factors contributing to cognitive decline range from genetic disposition to lifestyle choices. 

At our offices throughout Manhattan, New Jersey, Florida, and via virtual therapy in 13 states via HIPAA-compliant telehealth, our providers help patients struggling with cognitive decline reclaim control over their brain health. 

While you can’t change our genetics, adjusting your daily habits can have a significant impact on your ability to slow or prevent cognitive decline. Here’s a look at some everyday habits that might be putting your brain at risk and what you can do to change them. 

1. Not exercising

Physical activity isn’t just about maintaining a healthy body weight or improving cardiovascular health—it also plays an important role in your brain health. 

That’s because regular exercise, especially aerobic activities like walking, swimming, or cycling, helps improve blood flow and memory. Physical activity also stimulates the production of brain cells, helping prevent cognitive decline.

Try to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Incorporate strength training exercises twice a week to further enhance your brain health.

2. Having a poor diet

What’s on your plate might be affecting your brain more than you think. Diets high in sugar, processed foods, and saturated fats increase the risk of cognitive decline. 

On the other hand, diets rich in fruits, vegetables, whole grains, and healthy fats, like avocado oil, have been linked to lower risks of cognitive issues.

To avoid cognitive decline, start by gradually shifting your eating habits to include more brain-boosting foods such as leafy greens, berries, nuts, and healthy fats. Reducing alcohol consumption can also preserve brain function. 

3. Not getting enough sleep

Sleep is critical for your brain’s health, as it’s during deep sleep that your brain removes toxins and consolidates memories. A lack of sleep can lead to problems with memory, concentration, and decision-making.

Establish a regular sleep schedule by going to bed and waking up at the same time every day if you want to prevent cognitive decline. 

In addition, make sure your bedroom is conducive to sleep by keeping it cool, quiet, and dark. You’ll also want to avoid screens and stimulants close to bedtime for the best sleep possible.

4. Smoking

Smoking has a significantly negative impact on both your physical and cognitive health. It not only damages blood vessels, reducing blood flow to your brain, but also increases your risk of stroke and the formation of Alzheimer’s-related plaques.

If you’re serious about protecting your cognitive health, seek help to quit smoking if you’re a smoker. There are many resources available to help you, from nicotine replacement therapies to community support groups.

5. Not engaging your brain

If you’re not engaging your brain, you’re putting your cognitive health at risk. Engaging in cognitive activities, like learning a new skill, stimulates new connections between nerve cells. 

Challenging and engaging your mind helps your brain generate new cells. This fosters the development of neurological “plasticity” and builds up a functional reserve of cells, providing protection against future cell loss.

To prevent cognitive decline, be sure to challenge your brain with puzzles, reading, learning new skills, or even playing a musical instrument. Social interaction also stimulates brain activity, so join clubs or groups that encourage a vibrant social life.

When to see a neurologist about cognitive decline

Maintaining a healthy lifestyle is key to reducing the risk of cognitive decline, but it’s also important to be proactive about neurological health.

If you or someone you know is experiencing memory lapses more frequently, difficulties with problem-solving, or changes in mood and behavior, it might be time to consult a neurologist.

At Modern Migraine MD, our neurological providers specialize in the diagnosis and treatment of cognitive disorders, including dementia. Our team is dedicated to providing you with the highest level of care, personalized to your individual cognitive needs. 

Don’t wait for cognitive symptoms to worsen—early detection and intervention can make a significant difference. Schedule an in-person or virtual consultation at Modern Migraine MD today for a healthier brain tomorrow.