The textbook definition of cognitive fitness is, “the ability to clearly think, learn, and remember”. During the lockdown I did an online course by Harvard University and I found that although this is the basic meaning, there is so much more to it. Its impact in both the short and long term are immense and extremely vital.
Most importantly, the ways in which it can be maintained are not only surprising but also very easy to follow if one is educated about them.
Ones cognitive strength tends to decline with age however it is scientifically proven that there are numerous methods and practices to ensure that this decline-although inevitable, is not drastic or fatal.
Moreover, young people are at an advantage due to the vast scope there is for more development.
Dietary changes have proven to cause drastic changes in one’s health and therefore cognitive fitness. The MIND diet (Mediterranean- dietary approaches to stop hypertension) reduces blood pressure and hypertension. It focuses on a plant-based diet with fewer animal products and saturated fats. It states that fish (salmon, cod, tuna), olive oil, beans, nuts(protein and healthy fats), coffee are the most beneficial as they contain omega3 fatty acids, vitamin B and antioxidants.
This food gives the highest protection from dementia and a 53% reduction of a risk of Alzheimer’s which is one of the deadliest causes of cognitive decline. Even those who did not adhere strictly to this diet saw a 35% reduction in risk and adults who did stick to the diet became the equivalent of 7.5 years cognitively younger than their peers.
Exercise has shown to reduce the risk of Alzheimer’s, colon and breast cancer, strokes, detrimental effects of aging and also reduces blood pressure by 43%. Those who religiously exercised for 6 months even tested to show more attention, verbal fluency, memory and better multitasking skills compared to their peers. Exercise showed less cholesterol and higher oxygen flow to the brain which in turn promotes neurogenesis.
The amount of sleep you get is more important than you may imagine it to be. For every hour that you are awake, the body requires half an hour of sleep in order to process all the information that has been taken during that time. Lack of sleep causes chronic inflammation which leads to strokes. When we sleep our brain is filled with cerebrospinal fluid that clears the brain and removes beta amyloid protein that is associated with memory decline and Alzheimer’s. Lack of sleep results in a very unhealthy build-up of this substance.
When we experience stress the “Fight flight freeze” response triggers various changes in our body. Firstly, hormones such as adrenaline are released, our brain and nervous system gets awakened, our heart rate, blood pressure and breathing increases and muscles tenses. Digestion and other non-essential functions are shut down in order to prevent loss of energy.
However, when we experience chronic stress, our body experiences aches and pain, exhaustion, sleep problems and may lead to lack of focus, unhealthy eating, addiction and lack of motivation. We can also be affected at a cellular level and cause premature cellular aging and gene damage. The brain is affected in places like the hippocampus which lead to memory problems, anxiety, depression and executive function problems too.
To manage your stress you can take note of all the methods mentioned above: diet, exercise and sleeping.