Cognitive Decline Begins in the Thirties or Forties.. Science Explains

SadaNews - Some believe that cognitive decline starts with aging, perhaps in the sixties or seventies, but this is incorrect according to Professor Viktor Vase, a world-renowned expert in the field of aging diseases.

Vase confirms that cognitive decline accumulates slowly over the years, beginning at an early age, in the thirties or forties, adding that cognitive decline should be addressed in its infancy.

According to a report published by the Times of India, Professor Vase identified six proactive ways to prevent cognitive decline as follows:

7-9 Hours of Good Sleep

The brain needs 7-9 hours of sleep every night to maintain its health and prevent cognitive decline, as the brain uses sleep to eliminate harmful proteins called beta-amyloid, which are associated with the development of Alzheimer's disease.

The brain experiences decreased gray matter density, impaired memory and executive functions, and reduced concentration ability when individuals suffer from sleep disorders or insomnia.

Research indicates that both lack of sleep and too much sleep lead to a decline in cognitive performance, while regular sleep for a sufficient duration supports long-term stability of the brain.

30 Minutes of Walking Daily

Incorporating walking or cardio exercises, which are moderate-intensity physical activities that raise the heart rate while allowing for comfortable conversation during activities like brisk walking and light cycling.

This method of exercising enhances circulation in the brain and supplies it with oxygen, leading to the secretion of BDNF protein, which promotes neuronal growth and improves memory and learning capabilities. Daily cardio exercises lead to improved mental performance and reduced risk of dementia in the long term.

Essential Nutrients

The brain relies on specific nutrients to build its structure and perform its functions properly. It uses DHA (docosahexaenoic acid) as a key component in its structure to regulate mood. Vitamin B12 acts as a protective factor for the nervous system, maintaining its health.

The brain produces more acetylcholine through choline consumption, a vital neurotransmitter for memory and learning processes. The brain relies on magnesium to maintain synaptic flexibility, improving memory and cognitive functions.

Stabilizing Blood Sugar Levels

The brain functions better when blood sugar levels remain within a stable range. Research indicates that blood glucose levels within normal ranges can lead to a decrease in brain volume in vital cognitive regions, including the hippocampus, resulting in memory and executive function impairments, as well as processing speed issues. The brain is harmed by high blood sugar levels and their unstable fluctuations.

Learning and Social Interaction

The brain remains healthy and active through regular engagement in new activities. It develops better memory and social skills through responding to new learning experiences, problem-solving activities, and environmental discoveries.

Attention centers in the brain activate when facing new things, leading to better creativity and stronger mental flexibility. Research shows that children who engage in diverse educational experiences develop superior memory capabilities, while adults who continue learning and participate in social activities maintain better cognitive performance.

Moderate Sunlight Daily

The brain benefits from moderate exposure to sunlight, as it stimulates vitamin D production, improves mood, and regulates the biological clock, affecting sleep patterns. Research indicates that sun exposure stimulates chemical responses in the brain, impacting learning and memory processes, but skin should be protected from the harmful effects of sun exposure through moderate exposure.

Studies show that individuals who spend time in homes near sunny windows enjoy better cognitive abilities, especially the elderly. Daily outdoor activities during early morning hours help maintain brain health and enhance overall well-being.