Dr. Curtis McElroy

Category: Aging

  • Preventing Cognitive Decline by Keeping Your Mind Active and Engaged

    Prevent Cognitive Decline:

    Keep Your Mind Active and Engaged

    Cognitive decline is a serious concern for us as we age. Instances of memory lapses, lack of concentration, and decrease in cognitive abilities can adversely affect the quality of our lives. However, thanks to the numerous scientific research in this area, we can successfully boost our cognitive capabilities and keep our minds healthy and active.

    The Aging Brain

    It is natural for our brain health to gradually decline in processing speed and working memory. Cognitive impairments such as Alzheimer’s disease and other forms of dementia are not a normal part of aging. Let’s delve into the practical tips you can follow to keep your mind sharp as you age.

    The Cognitive Reserve

    Cognitive reserve is a term that describes your brain’s ability to withstand damage and continue to function normally. It is important for us to engage in mentally challenging activities such as learning a new skill, playing brain teasers, reading, and solving puzzles to build our cognitive reserve.

    A 2019 study found higher cognitive reserve was associated with better cognitive performance and a lower risk of dementia. (Defining Cognitive Reserve and Implications for Cognitive Aging. Pettigrew, C. et. al)

    Learning a New Language

    Another effective way to prevent cognitive decline is by learning a new language. It is considered one of the most mentally stimulating activities. According to research, bilingual individuals developed Alzheimer’s disease four to five years later than monolingual individuals.

    Moreover, learning a new language not only enhances cognitive function but is also a great practical skill for people. (Bilingualism Is Associated with a Delayed Onset of Dementia but Not with a Lower Risk of Developing it: a Systematic Review with Meta-Analyses. Brini, S. et. al)

    Social Engagements

    It is important to maintain an active social life to keep your mind engaged. Participating in group activities, engaging in meaningful conversations, and volunteering in social work harnesses your critical thinking—an effective way to harness and preserve your cognitive abilities.

    Moreover, a study published in ‘JAMA Network Open’ in 2019 found that social engagement resulted in a lower rate of cognitive decline. (Associations Between Longitudinal Trajectories of Cognitive and Social Activities and Brain Health in Old Age. DPhil et. al) Social interaction not only enhances your cognitive abilities but also keeps you well aware of your social surroundings, which helps in the decision-making process.

    Read Regularly

    You should cultivate a habit of reading to stimulate your mind. Reading enhances your critical thinking, provides you with a broader perspective on subjects and keeps your brain engaged in constructive thinking. You can start with reading a book before going to bed or the morning newspaper to cultivate your reading habit.

    Physical Exercise

    Another effective way to prevent cognitive decline is by engaging in physical activities. It is important to exercise your mind and body to prevent cognitive decline in old age. Participate in an outdoor game or regularly hit the gym to maintain a healthy routine.

    Physical exercises help in improving the blood flow to the brain and enhance the growth of neurons.  According to the Centers for Disease Control and Prevention, physical exercise helps reduce the risk of cognitive decline and diseases such as dementia.

    Meditation and Mindfulness

    You should meditate and practice mindfulness to promote mental clarity and reduce stress. According to research, meditation improves various cognitive functions such as attention, memory, and executive function. (The potential effects of meditation on age-related cognitive decline: a systematic review. Gard, T. et. al) Practice yoga and some other meditation techniques to positively enhance brain function and prevent cognitive decline.

    Cognitive decline is a major concern that often goes unnoticed until it finally starts to take a toll on our mental health. We should take the necessary steps to prevent cognitive decline by maintaining a healthy lifestyle and engaging in mental simulation activities.

    Cognitive development is an ongoing process that allows us to sharpen our minds and live a more meaningful and fulfilling life.  By incorporating these practices into our lifestyles, we can enhance our cognitive abilities and have a more positive approach towards life.

     

     

  • The Wisdom of Age: How Lifelong Learning Keeps You Young

    The Wisdom of Age:

    How Lifelong Learning Keeps You Young

    It’s a commonly perceived notion that as you age you gain more experience and grow wiser. By this logic wisdom goes hand in hand with aging. But what if I told you that you can grow wiser and keep yourself young at the same time?

    Lifelong learning can help you achieve just that. By acquiring knowledge and skills throughout your life you’re equipping yourself with the tools necessary to think critically, making decisions effectively and even outwit people younger than you. Let’s explore the science behind lifelong learning and how it impacts our lives.

    Cognitive Benefits

    One of the major benefits of lifelong learning is the impact it has on our cognitive functions. Research has shown that by engaging in activities like learning a new language, a musical instrument, or a new skill can improve our cognitive abilities regardless of our age.

    According to a study, older adults who engage in a number of stimulating activities experience lower levels of cognitive decline over the years. (Lifelong Learning: A Key Weapon in Delaware’s Fight Against Cognitive Decline. Flexman, Ruth.)

    People who keep learning throughout their lives and acquiring knowledge and new skills are also more likely to experience improved memory retention and lower risk of dementia.

    Psychological Benefits

    As you grow older and wiser, you have experienced a lot, learnt crucial life lessons, and weathered storms. You’re more emotionally stable and resilient than you were at 18 for example. Lifelong learning can help provide you with invaluable emotional support and boost your self-confidence.

     

    Research by Cathie Hammond reveals that lifelong learning is directly correlated to the highest levels of happiness, leading to higher self-esteem and self-efficacy. (The Impact of Lifelong Learning on Happiness and Well-being. Hammond, C.)

    People who are lifelong learners generally feel better about themselves and are more resilient in the face of any obstacles thrown their way. According to Utah State University, these people deal with stress better as they have a greater sense of hope and purpose.

    Social Benefits

    Lifelong learning is also beneficial to one’s social life as it provides the opportunity to forge new connections and make friends. When you take part in educational programs, camps, or volunteering organizations, you’re able to meet people from different ages and walks of life, befriend them, and even learn from them.

    You’re also more likely to be exposed to new ideas, perspectives, and ways of life. This helps make you more culturally aware and improves your tolerance towards various ideas or beliefs that you were previously unaware of. People who engage in such diverse learning experiences are more open-minded and more likely to accept and embrace cultural diversity.

    Benefits to Physical Health

    Although lifelong learning and physical health seem very unrelated, there’s a surprising correlation between both. Engaging in cognitive activities and learning new things throughout your life can help reduce the risk of age-related diseases and help maintain overall health and well-being.

    If you’re learning a new sport or taking one up as a hobby, you’re making lifestyle choices that help you remain physically fit and healthy for a longer period of time. An increase in physical activity also helps ward off premature aging and ensures you stay active and at your best.

    The wisdom of age doesn’t mean that you’re no longer youthful and have to be more mature all the time and adhere to certain expectations that people have of someone your age. Lifelong learning can help you get the best of both worlds. By engaging in continuous learning, we can embrace the wisdom of age while keeping our minds and hearts forever young.

     

  • Health Benefits of Chocolate

    Health Benefits Of Dark Chocolate

    Everybody has a sweet tooth, and chocolate is a no-fail satisfier. Dark high quality chocolate in particular (not your typical Snickers) has several health benefits that make it a bit more justifiable to snack on!

    healthbenefitsofchocolate

    For many years, chocolate has been viewed as the ultimate comfort food and it has become one of the most popular foods in the world. However, due to the over consumption of this silky, dark, sweet food many health practitioners warn against it. They say that it’s calorie-laden and does little in the way of ‘real’ nutrition.

    The question is, though: are there any health benefits to consuming dark chocolate?
    Obviously, over-consumption of any food can have a detrimental effect on general health. Recent studies, however, have shown that consumption (in moderation of course) of dark chocolate has many health benefits. So eating about an ounce of dark chocolate every day is actually a good thing!

    The first question that many may ask is: why dark chocolate, not milk chocolate?
    The reason is that when you compare dark chocolate with milk chocolate, dark chocolate comes out trumps when it comes to nutritional benefit. Dark chocolate has more fiber and nutrients, but less sugars and cholesterol.

    It has to be said that, when talking about dark chocolate, we are talking about chocolate with a cacao percentage of 70% and more.

    The Main Health Benefits Of Dark Chocolate

     

    • Lowers cholesterol. In studies, dark chocolate has proven to lower LDL (bad cholesterol) and increase HDL (good cholesterol). As we know, too much bad cholesterol is not good for us. These studies showed that dark chocolate actually provided health benefits when it comes to cholesterol.

    • It’s good for the heart. Perhaps the most well-known reason, dark chocolate is good for the heart. Dark chocolate contains nutrients that are known to help lower blood sugar and increase blood flow. In addition, anything that lowers cholesterol is good for the heart. Some observational studies have showed that dark chocolate can reduce cardiovascular death in men by up to 50%. These aren’t scientific studies, but given that dark chocolate lowers cholesterol and can lower blood pressure, then these findings are significant.

    • It improves your skin. Dark chocolate contains lots of flavanols, which protect the skin against sun damage. Of course, this doesn’t mean that you can do without sun screen! However, it does mean that the flavanols will reduce the damage on the skin due to the sun. Therefore, if you are planning a summer vacation, then you could start increasing your intake of dark chocolate a few weeks before your holiday. In general, dark chocolate has a positive effect on the skin.

    • Can prevent diabetes. Insulin is a word associated with diabetes. Many studies have shown that dark chocolate improves insulin sensitivity. This means that dark chocolate can improve blood sugar levels. Because of its properties it can actually be incorporated in a diabetic diet.

    • It’s nutritious. There are many good aspects to chocolate. Of course, chocolate contains calories – up to 242 per 100 grams. This means that it should be eaten in moderation. However, dark chocolate contains minerals such as iron, magnesium, copper and manganese, zinc, potassium and selenium. It is also a good source of fiber, containing about 11 grams.

    • Good source of antioxidants. Dark chocolate also contains a vast amount of antioxidants, which are great for promoting heart health, decreasing risk of infection, and fighting free radicals in the body. The cocoa tree is one of the best source of antioxidants on the planet. This means that its fruits – the cocoa pods also have antioxidant properties. Many studies have shown dark chocolate to have a higher amount of antioxidants than blueberries or Acai berries.

    Although dark chocolate has a higher calorie, fat and saturated fat content than milk chocolate, its health benefits are much higher than milk chocolate. If you consider that dark chocolate has 22% more iron, four times more fiber and 242 grams more theobromine (the alkaloid which reduces blood pressure) per half bar than milk chocolate, then the picture becomes clearer that dark chocolate has many health benefits.

    It is also worth considering that dark chocolate has less carbs and half the sugar of milk chocolate and it’s easy to see why dark chocolate has many health benefits.

    Dark chocolate is definitely the preferred flavor of chocolate when it comes to those midnight snacks or holiday treats. Just make sure you don’t over indulge!

Copyright @ 2017 DrCurtisMcElroy