This presentation looks at the research behind cognitive decline, and suggests ways in which you might change or reverse changes brought out by aging or lifestyle.

1. Cognitive Decline NOT necessarily age related!

2. What is Cognitive Decline? A deterioration of cognitive function As we age, we are more inclined to experience cognitive decline as we notice difficulties in memory, speed of information processing, language and other cognitive functions. This type of age related cognitive decline CAN BE SLOWED OR REVERSED

3. Research into Cognitive Decline In 2010, a review of the literature was published which tried to identify factors associated with Alzheimer’s Disease and Cognitive decline. What follows is a summary of their findings. You can view the entire report by clicking this link.

4. Summary of report findings Decreased risk of cognitive decline Increased risk of cognitive decline Diabetes A specific gene (APOE e4) Smoking Depression Cognitive engagement Physical activities

5. Additional study by BBC… An additional review of the literature was published by BBC in 2010 They evaluated where the evidence was strong, where it was possible, and where the jury is still out Their results are on the next page…

7. Vitamin supplementsJury still out…

8. Cognitive Engagement Ideas Keep your brain active by: Lifelong learning Read, write, crossword puzzles Lectures and plays Enroll in adult education classes Play games, or memory exercises Take up or continue a musical instrument

9. Physically Active Ideas Physical activity helps the brain by: Increasing blood flow Encourages new brain cell growth Protects cardiac system Types of physical activity: 30 min a day Walking, bicycling, gardening, tai chi, yoga Helps to include mental activity during exercise

11. Volunteer

12. Join groups such as a bridge group or square dancing

14. Whole grain foods

15. Fish

16. Olive oil

18. recent research on Cognitive Decline and Alzheimer’s Advances in Science

19. A molecular signature of Cognitive Decline From: Science Now Research study suggests that the function of histones (tiny protein spools that control gene expression in DNA) may change with aging. Perhaps a future drug will boost histone production.

20. Coffee may decrease risk of brain disorder? From: Live Science A slew of new research is suggesting that caffeine can help prevent Alzheimer’s and Parkinson's. Amount needed? Up to 4 cups a day. Research suggests that it does not improve memory by prevents deterioration of memory by blocking “insults” (which can be cholesterol, or the actual disease of Alzheimer’s). MORE RESEARCH IS NEEDED!

21. Older Caregivers at Greater Risk From: Health.com If you are caring for a loved one with dementia, you may face an increased risk, according to a new study. Factors which contributed to the decline of caregivers include: Psychosocial factors (depression, loneliness, social isolation and sleep problems) Behavioral factors (exercise & diet) Physiological factors (obesity, chronically elevated insulin & inflammation)

22. Silent Vascular Disease May Accompany Cognitive Decline From: Science Daily As we get older, we can experience the decline of our cardiovascular system, even if we do not have a heart attack or stroke. This research suggests that this “silent vascular disease” may influence our ability to think. It further links the importance of a heart healthy lifestyle in maintaining cognitive function. Follow-up article in Science Daily suggests that risk for heart disease is also a risk for cognitive & memory problems.

23. Sleep and Cognitive Decline From: PsycCentral Recent study suggests that women and men who begin sleeping more or less than 6 to 8 hours of sleep a night are subjected to accelerated cognitive decline. Ideal sleep for women was between 6 and 7 hours a night. Ideal sleep for men was between 6 and 8 hours a night. Adequate sleep is fundamental to functioning & well being, according to the study.

24. Moderate Drinking Associated with Better Cognition From: Science Daily This article summarizes that in the last 3 decades, involving 68 studies and 145, 308 men and women, the research suggests an association between light to moderate alcohol consumption and better cognitive function. Another Science Daily article adds the value of tea and chocolate to improve cognition.

25. Older brains don’t rewire from experiences Normally, the brain rewires in response to life’s experiences. However, research shows that the aging brain loses its capacity for experienced-induced plasticity Studies from rats suggest a rigidity in cell structure as they age, which disrupts ability of the nerve cells to conduct synapses. These rigid cells don’t respond well to stress or learning. This is a case for using a well designed brain training program to strengthen nerve cells.

26. Bottom line… Proven : exercise, socially active, cognitively engaged, no smoking, low cholesterol & blood pressure, healthy weight Quite possibly effective: moderate alcohol, heart healthy diet Additional research suggests: drugs to target histones, moderate caffeine, regular sleep patterns, brain training programs

27. Begin your heart and brain healthy lifestyle today!