Expert Recommended Strategies to Lower the Risk of Cognitive Decline?

Cognitive decline is a self-reported process of permanent memory loss. Healthcare professionals do not diagnose cognitive decline, as it is a self-reported experience. Cognitive means the mental process involved in knowing, learning, and understanding things. When cognitive abilities decline, it can have a severe impact on an individual’s overall health and well-being. It can range from a mild impact on the mind to dementia, a stage where the individual has permanent memory loss. Individuals with cognitive decline are unable to care for themselves and manage their day-to-day activities.

Cognitive Decline- Public Health Issue

The public health community faces a challenge as the growing older adult population increases the need for health and social services. By acting in the right way to these needs, public health professionals can work to decrease the future impacts of cognitive decline and diseases related to dementia on the health of the public. This is a very important issue as it affects not only older adults but also their families and friends. Older adults who are living alone can be at risk of poor health, are less into the usage of health services, and are more at risk of fall-related injuries than those living with others. There are more unmet needs of such older people who are living alone, causing their poor health conditions.

Frequent Mental Distress

Mental distress is the stress, depression, anxiety, and emotional problems. Frequent Mental Distress (FMD) is defined as experiencing mental distress for at least 14 days in a 30-day time period. 14 or more days is equal to frequent mental distress. Individuals with cognitive decline experience frequent mental distress.

In the process of normal aging, it is common to occasionally forget the words to use, misplace the items, make occasional bad decisions, and confuse the days of the week. On the other hand, people with dementia may have difficulty talking, misplacing things, and being unable to find them, frequently confusing dates or times of year. However, some expert recommendations and strategies exist to lower these risk factors and cognitive decline. Let’s discuss them briefly:

Type 2 Diabetes and hypertension

If you have type 2 diabetes and hypertension, it will increase the risk of dementia during mid-life. Milder forms of diabetes and hypertension can be treated with a healthy diet, following an exercise routine, and weight control. Still, if these activities are not enough, then you need to be treated with proper medication to avoid the risk of dementia.

Physical Activity

Regular exercise and physical activities help prevent the risk of dementia. Regular exercise improves heart rate, metabolic health, and overall physical health. Include walking, gardening, dancing, running, and yoga in your daily routine. Include these healthy habits in your daily routine and continue with them long-term.

Sleep Cycle

Experts recommend getting seven to eight hours of sleep daily, including naps, as it is necessary for a healthy lifestyle. A poor-quality sleep cycle is associated with a higher risk of cognitive disability and dementia. Toxic proteins are cleared from the brain during sleep. Some experts recommend tips for creating an ideal sleep environment.

  • The room should be dark and noiseless.
  • Keep electronic items away from the bed.
  • Avoid working in bed.
  • Avoid watching television for at least one hour before sleep.
  • Use a comfortable mattress and pillow.

Healthy Diets for Brain

Eating healthy diets for the brain’s functioning decreases the risk of cognitive decline and promotes the proper functioning of cognitive abilities. Include fruits, vegetables, nuts, whole grains, and nutritious food in your diet, and avoid dairy products that contain high fats, sweets, and junk food. A diet with higher nutrition is associated with better memory and a lower risk for Alzheimer’s and dementia.

Connecting Socially

Social disconnect can harm the cognitive abilities of the brain and is highly associated with the risk of dementia. Social engagement proves positive brain health and reduces stress from day-to-day life. Meeting new people and staying connected with your social group or friends benefit stress management and help you remain positive.

Drug and Alcohol Use

Studies showed that a small quantity of alcohol is generally considered a medicine, but the excessive use of alcohol can ruin the cognitive abilities of the brain, including memory loss. Prohibited drugs, like cocaine, can create problems with impulse control, leading to cognitive decline and the functioning of the brain. Avoiding the use of frequent drugs and alcohol can help you remain healthy till late age and reduce the risk of early cognitive decline.


Cognitive decline is a concern as it cannot be diagnosed by a healthcare specialist; its self- self-experienced. Individuals with the decline are unable to take care of themselves. However, following the expert-recommended strategies in their life can improve their cognitive health and lower the ultimate risk of permanent loss of memory. Concerned about cognitive decline? Meet us today for the initial screening until it becomes late and learn more strategies to overcome it.


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