What are the essential pillars of health as we age? Well, according to Stephen M. Stahl, MD, PhD, adjunct professor of psychiatry, University of California San Diego “Exercise, diet, sleep, and hearing are four major factors that impact our aging,” During a the 2017 session at the Neuroscience Educational Institute (NEI) Congress Dr Stahl explains the importance of addressing these four pillars to ensure the highest quality of life as we continue on our journey into our golden years with ease and grace.
As the Brain Ages
Your body can seem to be in ultimate health, but the brain is the control center and in truth is the key to our total health. As we age cognitive decline to a slight degree is normal. In fact cognitive decline surprisingly can start as early as our mid 40’s. “In normal aging, our brains slow down,” explains Stahl. “Intelligence remains stable, but we become less mentally flexible. We have longer processing time and declines in motor, sensory, and cognitive abilities.”
The brain is the control center for remembering, planning, organizing, decision making and so much more. It is also the center which receives information from the entire body and sends signals back in response—all in splices of seconds. Our brains are amazing, allowing us to complete everyday tasks and helping us to live independently. To maintain the ultimate brain health, Stahl’s four pillars can be used as a blueprint to increase independence and higher quality of life as we age.
The Importance of Exercise as We Age
Our entire body is connected. When our heart is healthy it supplies ample oxygen to our brain which maintains high functioning mental performance. Stahl, points out a study in which results identified a 32% reduction in risk of dementia for participants who exercised 3 or more times per week compared with those who exercised less than 3 times per week. Research suggests that regular physical activity and exercise throughout a person’s life can help slow many age-related functional decline, meaning that no matter your age, it’s always supportive to exercise regularly. Your future self will thank you.
A Healthy Diet as We Age
We are what we eat. A diet rich in vegetables, fruits, lean proteins and whole grains, while avoiding fatty proteins, and processed foods and sugars can help support heart health and regular blood flow throughout the body including the brain. A balanced diet provides your body with the nutrients, minerals and vitamins it needs for optimum brain, heart and immune support. Eating well can also be the key to a positive outlook and staying emotionally balanced. You don’t have to eat like a saint all the time but improving your diet now on an everyday basis can help support a longer and stronger life, while sharpening your mind and improving your mood.
Healthy Sleep Habits
Sleep is the time where your body rests, recovers and regenerates. It’s essential for supporting your immune system and fighting off viruses and disease. With aging, sleep patterns tend to change. It may be more difficult to fall asleep or sleep through the night. Regular exercise and avoiding sugar and caffeine as well as monitoring your screen time before or in bed can go a long way towards better sleep hygiene and better overall health as we age.
Treating Hearing Loss
Age-related hearing loss (presbycusis) affects one third of adults 65 and older and half of those 75 years and older. Untreated hearing loss can have a serious impact on your overall cognitive health; however, Stahl points out that based on studies, over a 10-year period t treating hearing impairment may lead to cortical restructuring and cognitive improvement.
“Lifestyle behaviors can alter neuroplasticity in detrimental or beneficial ways,” concluded Stahl. “Sleep deprivation can have detrimental effects on aging, treating hearing loss can result in cortical restructuring, and exercise and specific diets may result in delayed cognitive impairment and may preserve brain health.”
Addressing Hearing Loss for Improved Aging
The sooner you address a hearing loss the better your cognitive health. We have so many years ahead of us- lets make the best of them together. Contact us today to schedule your next hearing exam.