Psychiatrist Robert Klitzman, director of programs at Columbia University, explains how dementia can be distinguished from normal brain aging and explains ways we can protect ourselves against cognitive decline.
Physical activity can protect against the onset of age-related impairments. Wikipedia
Many people worry that they are developing serious cognitive impairments, although these are actually minor and within the limits of normal aging.
“Our brains age as our bodies age, and like other symptoms, cognitive impairment runs the gamut, from minor ‘senior moments’ to more severe Alzheimer’s dementia to strokes cerebral palsy and various other conditions that lead to the inability to work, drive or live independently”says psychiatrist Robert Klitzman, in an article published by The Washington Post.
Signs of aging
According to the doctor, normal, age-related cognitive decline typically begins around age 40 and consists of several distinct mental processes that change at very different rates. Changes can affect three domains of cognition: processing speed, “crystallized” intelligence, and memory.
“Visual processing speed is how quickly someone can process visual information such as letters and numbers. Cognitive processing speed shows how long it takes you to process information, think about it, and respond. “Crystallized” intelligence includes the vocabulary, knowledge, and skills you’ve acquired during your lifetime through education and experience. (The good news is that this tends to improve over time). Memory is the brain’s ability to remember the past and learn new information”says psychiatrist Robert Klitzman.
In normal brain aging, crystallized intelligence remains relatively intact. But people’s ability to process information slows down. The speed decreases by about 20 percent by the time we are 40 years old and can naturally decrease by 40 to 60 percent by the time we are 80 years old. As people age, their memory declines.
“What’s important to remember is this: while about 40 percent of people over 65 have occasional age-related memory loss, most people don’t develop dementia. Sometimes it can take a little longer to retrieve certain words, but we usually remember them eventually. We may forget someone’s name, but we clearly recognize it when we see it. Forgetting a word, by itself, is generally normal. It does not disrupt our life or ability to function and does not necessarily indicate impending dementia. The important thing is that we can still reason, solve problems and make key decisions”writes the author of the article published in The Washington Post.
Memory losses are signs of mild cognitive impairment (MCI), which scientists have defined as a transitional state between normal cognitive aging and dementia that some people develop.
About 16 to 20 percent of Americans over 60 have mild cognitive impairment, which is much more than the normal aging process. About 10 to 20 percent of people with MCI develop dementia each year.
How we can protect ourselves against cognitive decline
The psychiatrist describes ways people can protect themselves against cognitive decline:
Exercise and movement. Exercise that gets your heart rate up (running, cycling, or brisk walking) and muscle-strengthening (lifting weights) all help our brains.
Treating blood pressure and other medical problems. We should all have regular checkups to make sure we stay as healthy as possible and to treat any high blood pressure, high cholesterol, or other risky medical problems.
Brain stimulation. Certain activities, especially those that involve learning new skills or communicating and interacting with others, can help. They include learning new board games or cognitive training computer games that require decision making. Crosswords increase verbal fluency. Video games and virtual reality programs may also be beneficial, although studies on these are just beginning and not yet fully conclusive.
Education. Early and later education also protects against later cognitive slippage.
Setting a goal. Having a sense of purpose, often derived from religion, spirituality, or beliefs in nature or a “higher power,” can also help.
Social activities. Interaction and communication with others, such as through book groups, religious organizations, or other organizations, slows the decline of memory and thinking.
Mental health care. Depression can make cognition worse, so getting mental health treatment can help.
Avoiding alcohol and recreational drugs. Over time, alcohol and some recreational drugs also affect our thinking.
Robert Klitzman is a scientist and author of Doctor, Will You Pray for Me?: Medicine, Chaplains and Healing the Whole Person.
