In This ArticleView AllIn This ArticleHigh Blood PressureDiabetesVitamin DeficienciesSleep ApneaDepressionStrategies to Protect Your Brain
In This ArticleView All
View All
In This Article
High Blood Pressure
Diabetes
Vitamin Deficiencies
Sleep Apnea
Depression
Strategies to Protect Your Brain
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
As we age, our hair may turn gray and smile lines may set in. And our brains will shrink (really!). Blame it on cognitive aging. “Cognitive aging is a natural, gradual change that occurs as we age,” saysErika Hutz, D.O., a geriatric medicine physician with Endeavor Health.
Before you press the panic button, here’s what you need to know about what’s normal, what’s not and the health conditions that can accelerate your risk ofcognitive decline.
“High blood pressure can damage blood vessels in the brain, leading to vascular issues that increase dementia risk,” saysSmita Patel, D.O., FAASM, a board-certified neurologist with Endeavor Health. This is particularly concerning, as high blood pressure (also called hypertension) is a major risk factor for cognitive impairment and Alzheimer’s disease. If uncontrolled, it can also raise the risk of stroke, another major contributor to cognitive impairment and decline.
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According to the American Diabetes Association, people living with diabetes have higher rates of all-cause dementia, vascular dementia and Alzheimer’s disease.
“Elevated blood sugar can change the way the blood vessels function,” saysErin Davis, M.S., RDN, CDCES, a dietitian and diabetes care and education specialist. “This change can impair the blood supply to your brain—or cause vascular damage—which can negatively affect memory.” Additionally, high blood sugar levels can promote inflammation, which may damage brain cells and contribute to dementia. Excess insulin in the brain can also imbalance the brain’s chemicals, potentially leading to cognitive decline.
If you are living with diabetes, partner with your health care team. They can help you develop strategies to manage blood glucose, including diet, medication andlifestyle changes.
“Vitamins are vital for the overall health of the nervous system, and that includes your brain,” says Hutz. B vitamins are especially important, as deficiencies invitamin B12, thiamin orfolic acidcan contribute to cognitive decline. For instance, a lack of thiamin can lead to Wernicke-Korsakoff syndrome, which can severely impair memory, says Hutz.She urges anyone concerned about their memory or noticing cognitive changes to visit their physician to check their vitamin levels.
Untreated sleep apnea can cause significant drops in oxygen levels, which are crucial for brain health, says Hutz. In fact, research has found that people with sleep apnea face a 26% higher risk of developing significant cognitive decline or dementia.If you or your partner suspects you may have sleep apnea, schedule an appointment with your doctor, who may recommend a sleep study test.
One silver lining is that depression is treatable, and addressing it can help improve cognitive decline. In addition to medication, an eating plan that islow in sugaryet rich in brain-supporting nutrients, such asomega-3 fats, may help guard against depression.
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Even if you have one of the health conditions above, these strategies can protect your brain against cognitive decline.
The Bottom Line
Some health conditions, like high blood pressure, diabetes, vitamin deficiencies, sleep apnea and depression, can increase your risk for cognitive decline. The good news is that early intervention can make a huge difference, and many of these can be managed via medication, diet or lifestyle changes. No matter how old—or young—you are, it’s never too early to protect your brain!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health. National Institute of Aging.How the Aging Brain Affects Thinking.National Institutes of Health. National Institute on Aging.What Is Mild Cognitive Impairment?Canavan M, O’Donnell MJ.Hypertension and Cognitive Impairment: A Review of Mechanisms and Key Concepts.Front Neurol. 2022;13:821135. doi:10.3389/fneur.2022.821135American Diabetes Association Professional Practice Committee.13. Older Adults: Standards of Care in Diabetes-2024.Diabetes Care. 2024;47(Suppl 1):S244-S257. doi:10.2337/dc24-S013Alzheimer’s Association.Diabetes and Cognitive Decline.Covell T, Siddiqui W.Korsakoff Syndrome. In:StatPearls.StatPearls Publishing; 2024National Institutes of Health. National Heart, Lung, and Blood Institute.Sleep Apnea.Gosselin N, Baril AA, Osorio RS, Kaminska M, Carrier J.Obstructive Sleep Apnea and the Risk of Cognitive Decline in Older Adults.Am J Respir Crit Care Med. 2019;199(2):142-148. doi:10.1164/rccm.201801-0204PPMouta S, Fonseca Vaz I, Pires M, Ramos S, Figueiredo D.What do we know about pseudodementia?Gen Psychiatr. 2023;36(4):e100939. doi: 10.1136/gpsych-2022-100939.Zhang R, Zhang B, Shen C, et al.Associations of dietary patterns with brain health from behavioral, neuroimaging, biochemical and genetic analyses.Nat. Mental Health. 2024;2(5):535-552.Zhao Y, Wang L, Huang Y, et al.Anthocyanins in Vascular Health and Disease: Mechanisms of Action and Therapeutic Potential.J Cardiovasc Pharmacol. 2024;84(3):289-302. doi:10.1097/FJC.0000000000001602Ferrer-Uris B, Ramos MA, Busquets A, Angulo-Barroso R.Can exercise shape your brain? A review of aerobic exercise effects on cognitive function and neuro-physiological underpinning mechanisms.AIMS Neurosci. 2022;9(2):150-174. doi:10.3934/Neuroscience.2022009
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EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health. National Institute of Aging.How the Aging Brain Affects Thinking.National Institutes of Health. National Institute on Aging.What Is Mild Cognitive Impairment?Canavan M, O’Donnell MJ.Hypertension and Cognitive Impairment: A Review of Mechanisms and Key Concepts.Front Neurol. 2022;13:821135. doi:10.3389/fneur.2022.821135American Diabetes Association Professional Practice Committee.13. Older Adults: Standards of Care in Diabetes-2024.Diabetes Care. 2024;47(Suppl 1):S244-S257. doi:10.2337/dc24-S013Alzheimer’s Association.Diabetes and Cognitive Decline.Covell T, Siddiqui W.Korsakoff Syndrome. In:StatPearls.StatPearls Publishing; 2024National Institutes of Health. National Heart, Lung, and Blood Institute.Sleep Apnea.Gosselin N, Baril AA, Osorio RS, Kaminska M, Carrier J.Obstructive Sleep Apnea and the Risk of Cognitive Decline in Older Adults.Am J Respir Crit Care Med. 2019;199(2):142-148. doi:10.1164/rccm.201801-0204PPMouta S, Fonseca Vaz I, Pires M, Ramos S, Figueiredo D.What do we know about pseudodementia?Gen Psychiatr. 2023;36(4):e100939. doi: 10.1136/gpsych-2022-100939.Zhang R, Zhang B, Shen C, et al.Associations of dietary patterns with brain health from behavioral, neuroimaging, biochemical and genetic analyses.Nat. Mental Health. 2024;2(5):535-552.Zhao Y, Wang L, Huang Y, et al.Anthocyanins in Vascular Health and Disease: Mechanisms of Action and Therapeutic Potential.J Cardiovasc Pharmacol. 2024;84(3):289-302. doi:10.1097/FJC.0000000000001602Ferrer-Uris B, Ramos MA, Busquets A, Angulo-Barroso R.Can exercise shape your brain? A review of aerobic exercise effects on cognitive function and neuro-physiological underpinning mechanisms.AIMS Neurosci. 2022;9(2):150-174. doi:10.3934/Neuroscience.2022009
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health. National Institute of Aging.How the Aging Brain Affects Thinking.National Institutes of Health. National Institute on Aging.What Is Mild Cognitive Impairment?Canavan M, O’Donnell MJ.Hypertension and Cognitive Impairment: A Review of Mechanisms and Key Concepts.Front Neurol. 2022;13:821135. doi:10.3389/fneur.2022.821135American Diabetes Association Professional Practice Committee.13. Older Adults: Standards of Care in Diabetes-2024.Diabetes Care. 2024;47(Suppl 1):S244-S257. doi:10.2337/dc24-S013Alzheimer’s Association.Diabetes and Cognitive Decline.Covell T, Siddiqui W.Korsakoff Syndrome. In:StatPearls.StatPearls Publishing; 2024National Institutes of Health. National Heart, Lung, and Blood Institute.Sleep Apnea.Gosselin N, Baril AA, Osorio RS, Kaminska M, Carrier J.Obstructive Sleep Apnea and the Risk of Cognitive Decline in Older Adults.Am J Respir Crit Care Med. 2019;199(2):142-148. doi:10.1164/rccm.201801-0204PPMouta S, Fonseca Vaz I, Pires M, Ramos S, Figueiredo D.What do we know about pseudodementia?Gen Psychiatr. 2023;36(4):e100939. doi: 10.1136/gpsych-2022-100939.Zhang R, Zhang B, Shen C, et al.Associations of dietary patterns with brain health from behavioral, neuroimaging, biochemical and genetic analyses.Nat. Mental Health. 2024;2(5):535-552.Zhao Y, Wang L, Huang Y, et al.Anthocyanins in Vascular Health and Disease: Mechanisms of Action and Therapeutic Potential.J Cardiovasc Pharmacol. 2024;84(3):289-302. doi:10.1097/FJC.0000000000001602Ferrer-Uris B, Ramos MA, Busquets A, Angulo-Barroso R.Can exercise shape your brain? A review of aerobic exercise effects on cognitive function and neuro-physiological underpinning mechanisms.AIMS Neurosci. 2022;9(2):150-174. doi:10.3934/Neuroscience.2022009
National Institutes of Health. National Institute of Aging.How the Aging Brain Affects Thinking.
National Institutes of Health. National Institute on Aging.What Is Mild Cognitive Impairment?
Canavan M, O’Donnell MJ.Hypertension and Cognitive Impairment: A Review of Mechanisms and Key Concepts.Front Neurol. 2022;13:821135. doi:10.3389/fneur.2022.821135
American Diabetes Association Professional Practice Committee.13. Older Adults: Standards of Care in Diabetes-2024.Diabetes Care. 2024;47(Suppl 1):S244-S257. doi:10.2337/dc24-S013
Alzheimer’s Association.Diabetes and Cognitive Decline.
Covell T, Siddiqui W.Korsakoff Syndrome. In:StatPearls.StatPearls Publishing; 2024
National Institutes of Health. National Heart, Lung, and Blood Institute.Sleep Apnea.
Gosselin N, Baril AA, Osorio RS, Kaminska M, Carrier J.Obstructive Sleep Apnea and the Risk of Cognitive Decline in Older Adults.Am J Respir Crit Care Med. 2019;199(2):142-148. doi:10.1164/rccm.201801-0204PP
Mouta S, Fonseca Vaz I, Pires M, Ramos S, Figueiredo D.What do we know about pseudodementia?Gen Psychiatr. 2023;36(4):e100939. doi: 10.1136/gpsych-2022-100939.
Zhang R, Zhang B, Shen C, et al.Associations of dietary patterns with brain health from behavioral, neuroimaging, biochemical and genetic analyses.Nat. Mental Health. 2024;2(5):535-552.
Zhao Y, Wang L, Huang Y, et al.Anthocyanins in Vascular Health and Disease: Mechanisms of Action and Therapeutic Potential.J Cardiovasc Pharmacol. 2024;84(3):289-302. doi:10.1097/FJC.0000000000001602
Ferrer-Uris B, Ramos MA, Busquets A, Angulo-Barroso R.Can exercise shape your brain? A review of aerobic exercise effects on cognitive function and neuro-physiological underpinning mechanisms.AIMS Neurosci. 2022;9(2):150-174. doi:10.3934/Neuroscience.2022009
