Do you have countless pill bottles unorganized in your bathroom cabinet? Are you constantly forgetting to take your medications on the correct days, and at the correct times? Are you taking so many different types of medicine that you are unsure of what ailment each is even for? If you answered yes to any of these questions, this blog post on tips for medication management may help!

Medication management is endlessly important, especially for seniors who often have an increased number of medications they are simultaneously taking. We all have busy lives, whether you are working or retired, and unfortunately, it is easy for medication management to get disorganized. However, the management of your medications should be paid attention to, as your health and safety are top priorities.

By properly managing your medications with the help of your senior primary care provider, you can erase feelings of confusion and doubt surrounding your prescribed supplements. Keep reading to learn how!

The Importance of Medication Management for Seniors

Before we jump right into medication management tips, let’s first touch on why medication management is important for seniors, in particular. You may wonder, if I have a set way of organizing and keeping track of your medications, why change it? Well, the problem is that a very large number of people do not manage their medications appropriately, which puts their health in danger. According to a study conducted by Express Scripts, out of 600,000 patients taking medications, 39% didn’t take their medications regularly due to forgetfulness, 20% did not renew their prescriptions on time, and 10% missed multiple doses due to a lack of refills [1]. Not adhering to the specific guidelines and schedule for your medications can lead to an increased risk of side effects, withdrawals, and even premature death [2]. 

To avoid potential complications and risks, there are a few simple tips you can employ in your routine that will help you manage your medications more effectively. These best practices aren’t made to be tedious but instead enforced to positively impact your health and quality of life. The last thing you want to do is worsen a condition you are already taking medication for, so partaking in these management tips is in your best interest. Ultimately, it will help enhance your independence and ability to function. 

Medication Management Tips for Seniors

Without further ado, here are our top tips for managing your medication as a senior.

Create a Medication Schedule

To reduce the risk of forgetting to take your medication or refill a prescription, create a medication schedule. This can be a physical calendar/agenda, a virtual set of reminders on your phone, or both. Use whatever tactic you find is most effective for getting you to take your medications on time. Once you take your medication, make sure to mark the task as completed on your schedule to avoid forgetting and taking an extra dose accidentally. 

Keep an Updated Medication List

As a senior, you are likely taking more than one medication at a time. Some may be taking more than five. Remembering all the medication names and correct doses, as well as changes/updates to doses made by your doctor, can become difficult. To combat this, keep a physical or virtual list of all the medications you take. This includes even over-the-counter medications, like ibuprofen or seasonal allergy medication, and vitamins. It is important to include these supplements as well because certain medications your doctor prescribes may interact with over-the-counter medications. 

By keeping a list of medications, you can ensure that you accurately remember all the medications you are currently taking, the date you began taking them and their correct prescription. You can also write notes about side effects or specific protocols on the list. Additionally, you should keep this list handy when you visit your doctor or specialist, who may ask about your medication history. A list makes things more organized and accessible for everyone. 

Organize Medications for Convenience

If you have a medicine cabinet filled to the brim with full bottles, empty bottles, and old supplements, this tip is for you. Take some time to sort through your medications and organize them for easy access. Use a pill organizer to sort out which medications to take on which days, and section off your medications when storing them. This will make it so much easier to notice when you are running low on medication or find a specific medication when needed. 

Be Mindful of Potential Side Effects

Almost all medications have potential side effects, no matter how “low-stakes” the medication is. Recognize and ask about the common side effects of each medication you take, and make a note of them so you can consider whether you are experiencing them. Ask your doctor which side effects require immediate attention. For example, many medications may cause a headache, which in most cases, is not a serious side effect and doesn’t require an immediate trip to the doctor. However, experiencing more serious side effects, like fainting or vomiting, may require immediate attention. The only way you’ll know which side effects to look out for is by researching and speaking to a medical professional [3]. 

Consult with a Healthcare Provider Regularly

As previously mentioned, speaking to your senior healthcare provider and asking questions about your medications is important to manage them effectively. Address your concerns about side effects and adjustments to medication plans honestly so that you and your provider can work together to find a treatment plan that works well for you. 

How Does Primary Care Incorporate Medication Management?

Senior-focused primary care physicians play an important role in medication management. They are knowledgeable professionals who know exactly which medications to prescribe to each individual, taking their genetics, other disorders, and lifestyles into account. Primary care physicians will oversee medication plans and adherence to scheduling as well as collaborate with other healthcare professionals for comprehensive care. They believe that medication management is an important part of their job, and look to make strides in improving it every day to further benefit their patients [4].

Medication Management for Seniors at Greater Good

Greater Good Health believes in holistic health, which can be described as wellness in all areas of your life. We encourage readers to contact us for more information! 

It’s expected to encounter some light joint pain and back aches as we get older, but when do these nagging pains turn into something more serious? The truth is, as we get older, it becomes increasingly important to talk about chronic health conditions, as these conditions become more and more common among older adults. But, before we talk about them, we should know about them! This blog post will take a close look at some of the most common chronic health conditions that tend to rise as we get older and highlight the practical steps you can take to manage and prevent them, with the help of your primary care provider. 

Diseases and Chronic Conditions Associated with Aging

Our bodies go through a handful of changes as we age. Think about your teenage years and how many changes your body went through during this time—although the changes you experience in older age may not be as visible, dramatic, or positive, the body never truly stops changing. Your body is constantly evolving, whether for the better or worse. Unfortunately, as we get older, our bodies and their ability to function tend to start deteriorating. 

Over time, our cells slowly lose their ability to renew as quickly and efficiently as they once did when we were younger [1]. This leads to our bodily functions being performed at a slower rate and with more difficulty, which can cause physical pain and mental distress. For example, this decline can lead to decreased muscle mass and bone density, reduced cognitive function, and/or slower metabolism. 

In addition, our immune systems may become compromised as we age, making it easier to develop infections and illnesses and harder to fight them off if contracted [2]. This means that you may get sick more often, and for longer amounts of time, even though you are following the same steps you once did to get better. 

Chronic health conditions, which are as long-lasting and often incurable illnesses, tend to be more prevalent in older adults due to the variables previously mentioned. According to the National Council on Aging, approximately 90% of adults aged 60 and older have at least one chronic condition [3]. What your body once may have been able to fight off with ease as a young adult, it may now have trouble recovering from. Factors such as genetics, lifestyle choices, and environmental variables may exacerbate the development of these conditions and how likely one is to recover from them. 

This can be stressful and frustrating for older adults who are already concerned about their health and well-being. It can all feel uncontrollable, and these conditions can really put a damper on one’s outlook on life. Although these conditions certainly are scary to think about, we must think about them to understand how to prevent and manage them. Therefore, understanding what chronic conditions you are susceptible to can help empower us to make healthy decisions in managing and mitigating the onset of these illnesses. Let’s start the conversation now!

Cardiovascular Diseases[4]

Common cardiovascular conditions in older adults encompass a variety of disorders, including hypertension, coronary artery disease (CAD), and heart failure. 

Hypertension is often called the “silent killer” because it usually does not present noticeable symptoms in its early stages. Many people with hypertension don’t realize they have it until it is detected in a routine check-up, or unfortunately, when they experience a heart attack or stroke. Hypertension is characterized by persistently high blood pressure levels, which can put a strain on the heart and blood vessels over time. 

Coronary artery disease forms due to the buildup of plaque in the arteries, which blocks blood flow to the heart. CAD increases the risk of heart attacks and angina and can manifest in several ways. Symptoms include shortness of breath, fatigue, irregular heartbeat, and dizziness. However, some people who develop CAD experience little to no symptoms, particularly in the early stages. 

Finally, heart failure occurs when the heart’s ability to pump blood to the rest of the body is significantly reduced. This can cause fatigue, shortness of breath, and fluid retention. 

A handful of risk factors contribute to these conditions, including but not limited to old age, genetic predisposition, smoking, obesity, lack of exercise, and underlying medical conditions like diabetes and high cholesterol. Early detection of these diseases is key to managing them accordingly or preventing them altogether. 

Arthritis and Musculoskeletal Conditions[5]

Let’s talk about arthritis, which is a condition that affects millions of people worldwide and comes in many forms. First, osteoarthritis, which is the most prevalent type, typically sneaks up on us as we age and occurs when the cartilage protecting our joints starts to wear down. Symptoms include joint pain, stiffness, and tenderness, especially after periods of inactivity or overuse. Swelling around the joints is also common for many people with osteoarthritis. 

Rheumatoid arthritis is an autoimmune disorder that occurs when your body’s immune system wrongly attacks the joints. This can lead to inflammation, pain, and stiffness. Both of these types of arthritis can lead to a general inability to move with ease and complete daily activities. Even the most seemingly simple tasks, like opening a pickle jar, mowing the lawn, or walking up the stairs, can be difficult or even painful for someone with arthritis. But, with the right interventions, like lifestyle adjustments, medications, and/or physical therapy, arthritis can be kept under control. 

Diabetes[6]

Another common chronic condition among older adults is diabetes. There are two types of diabetes. Type 1 is most commonly diagnosed in children and younger adults and occurs when your immune system mistakenly attacks and destroys insulin-producing cells in the pancreas, resulting in the need for insulin therapy to manage their blood sugar levels. Type 2 diabetes is more common in adults and older adults, and develops when your body becomes resistant to insulin or fails to produce enough insulin to have healthy blood sugar levels. Common symptoms include increased thirst, frequent urination, fatigue, and increased hunger. 

Obesity, lack of exercise, and poor diet are all factors that influence the development of type 2 diabetes. However, genetics can also play a large role. As people age, the likelihood of developing both Type 1 and Type 2 diabetes rises, with Type 2 diabetes being more common in older adults due to changes in metabolism and age-related health conditions. With proper habits like exercise and healthy dieting, as well as management through medication and monitoring, diabetes can be handled. 

Respiratory Conditions[7]

Chronic obstructive pulmonary disease, or COPD, as well as other respiratory issues, can negatively impact your lungs and airways, making breathing difficult. People with COPD and/or other respiratory disorders may experience shortness of breath, wheezing, chronic coughing, and the excessive production of mucus. They may experience these symptoms only when exercising at first, and then notice that they start to creep up throughout their day, even when sedentary. Although variables like air pollution, occupational hazards, genetic predisposition, and respiratory infections can lead to COPD, smoking cigarettes is the leading cause. With proper diagnosis, treatment, and lifestyle changes, COPD and its symptoms can be improved so that older adults can maintain lung function. 

Neurological Conditions[8]

Conditions like Alzheimer’s disease and Parkinson’s disease are neurodegenerative disorders that are common in older adults and have significant impacts on one’s ability to perform cognitive and motor functions, like remembering how to fry an egg or being able to wash the dishes. Alzheimer’s disease primarily impacts memory, thinking, and behaviors, which can lead to cognitive decline, confusion, and difficulty completing tasks that require critical thinking or memory. 

In contrast, Parkinson’s disease affects motor function and causes symptoms like tremors, rigidity, slowed movement, and postural instability. Both disorders can make it difficult to complete tasks and enjoy everyday life, which highlights the need for early detection and intervention for these diseases, as well as ongoing support from doctors and loved ones. 

Can Chronic Conditions Be Prevented?

Although some chronic conditions have genetic or unavoidable factors, many can be prevented or made less likely to occur by making healthy lifestyle choices[9]. For example, one should consume a diet rich in fruits, vegetables, lean proteins, and whole grains, as well as avoid processed foods high in sugars, to minimize the risk of developing a chronic condition. It may be hard to cut out unhealthy desserts and drink more green smoothies, but your body will thank you later!

Staying physically active and regularly exercising is also important for reducing this risk, and can be performed through aerobics, strength training, and flexibility exercises. These exercises don’t need to be strenuous, either. Simply going on a 15-minute walk every day, starting a yoga class, or doing tai chi in the park count as appropriate exercise. 

Reducing stress and prioritizing your mental health can also help minimize the risk of chronic conditions, which can be positively influenced by spending time socializing with others, learning new skills and hobbies, and using healthy coping skills to manage stress [10]. 

Last but not least, make regular check-ups in senior primary care and screening appointments with your doctor to prioritize early detection and intervention of possible conditions. Remember, they are the experts and are here to help!

Benefits of Chronic Condition Management for Older Adults

Chronic condition management encompasses gaining control and minimizing the impact of long-term health issues and how they affect your day-to-day life. This typically includes strategies like medication management, lifestyle changes, regular check-ins for symptoms and signs, and ongoing education and support. Older patients should partake in management, as it has a huge role in maintaining quality of life and preventing complications. Not to mention, it also influences independence and allows older adults to feel empowered in managing their conditions. 

Chronic Condition Management and Preventive Care at Greater Good

Look no further! Here at Greater Good Health, we provide preventative care and chronic pain management to help older adults live a fulfilling and independent lifestyle without letting their condition take control. Contact us today to learn more about senior healthcare, and schedule an appointment!

Our bones are the foundation that supports our bodies each day, allowing us to move, stand, and perform various activities. However, bone-related issues have become increasingly prevalent, especially among older adults. Osteoporosis alone affects over 44 million Americans, and half of those are over 50 years old [1]. Although this is a concerning issue, the good news is that there are practical and proven strategies that one can adopt on how to keep bones healthy as you age.

Different Types of Bone Disorders

Bone disorders can significantly impact a person’s health and quality of life. Some bone disorders include: 

• Osteoporosis[2] is characterized by low bone density and an increased risk of fractures. When one has osteoporosis, bones become weak and brittle, which leads to fractures in the spine, hips, and wrists. Osteoporosis is more common in older adults, particularly women after menopause due to hormonal changes. 

• Osteoarthritis[3] is not just a bone disorder but instead affects the joints and the bones that form the joint, particularly in the hands, hips, and knees. Arthritis involves the breakdown of cartilage which cushions the ends of the bones, which leads to pain, stiffness and reduced joint flexibility. 

• Rheumatoid Arthritis[4] is an autoimmune inflammatory disorder that mostly affects multiple joints but can also impact the bones when the immune system attacks the synovium, a lining that surrounds the joints. Because of this, inflammation and damage can occur in the bone and cartilage, which can lead to joint pain and deformities. 

• Paget’s Disease of Bone[5] is a disorder that leads to abnormal bone remodeling, which results in weakened and misshaped bones. It can affect one or more bones and is often localized in the spine, pelvis, and skull, and is more common in older adults. 

• Fractures are not a disorder, but a common bone injury often stemming from a disorder. They can result from trauma, falls, accidents, or bone conditions. Fractures vary in intensity and may require immobilization or surgical intervention if severe. 
• Bone Cancer[6] has 2 counterparts. Primary bone cancer originates in the bone tissue itself and includes Osteosarcoma and Ewing’s sarcoma. Secondary bone cancer originates when cancer from another part of the body spreads to the bones. 

How to Keep Your Bones Healthy as You Age

As we gracefully journey through life, the care of our bones becomes increasingly crucial. Understanding how to maintain and fortify bone health is a vital component of aging well.

Nutrient-Rich Diet for Strong Bones[7]

Diet plays a large role in keeping your bones healthy. You have likely heard of a few staple vitamins that are great to take daily for bone health, but do you know just why they are so important? Calcium and Vitamin D directly contribute to keeping your bones healthy and strong. Calcium is the building block of bones and helps them maintain their strength, while Vitamin D helps the body absorb calcium effectively. Consider incorporating foods rich in calcium, like yogurt, milk, and cheese into your diet, as well as leafy greens and almonds. Vitamin D can be obtained naturally from the sun’s rays. But, it is also important to include foods rich in Vitamin D into your diet, like fatty fish. Other nutrients, like protein and zinc, can also help you maintain good bone health. 

Regular Physical Activity and Weight-Bearing Exercises

Exercise is beneficial for many aspects of your health, including maintaining strong bones. Weight-bearing exercises stimulate bone growth by subjecting your bones to the force of gravity[8]. These exercises include walking, jogging, dancing, tennis, weightlifting, and more. These exercises increase bone density and make your bones less prone to fractures and osteoporosis. Exercises that incorporate balance and posture are also vital for reducing the risk of falls, which can lead to bone injuries. Some of these activities include yoga and tai chi. 

Maintain a Healthy Body Weight[9]

Your body weight can influence the amount of strain on your bones. Being underweight increases the risk of developing osteoporosis, as the bones may lack the necessary support they need. On the other hand, being overweight can place stress on your bones and joints, which can lead to discomfort and reduced bone strength. Maintaining a healthy body weight through a balanced diet and regular exercise is crucial for optimal bone health. 

Limit Harmful Habits

Smoking and drinking alcohol consumption not only have detrimental effects on one’s overall health but can also impact bone health [10]. Smoking has been linked to lower bone density, making bones more likely to get fractured. Additionally, heavy alcohol consumption interferes with the body’s ability to absorb essential nutrients like calcium and vitamin D. By reducing or quitting these habits altogether, you can enhance your bone health and improve your overall well-being. 

Ensure Hormonal Balance

Hormonal changes, especially during menopause, can significantly affect bone health [11]. Estrogen, which is a hormone that plays a role in maintaining bone density, decreases during menopause. This decrease can lead to bone loss and an increased chance of bone fractures and osteoporosis. Various lifestyle adjustments can contribute to hormonal balance, such as regular exercise, a balanced diet, and stress management techniques. 

Adequate Sleep for Bone Regeneration

Sleep is often underestimated in its role in bone health. During sleep, your body goes into repair mode, and bones are no exception. Sleep is essential for bone regeneration and growth. Quality sleep allows your bones to recover and adapt to the stress they’ve experienced during the day. To ensure you’re getting the restorative sleep you need, establish a consistent sleep schedule, create a comfortable sleep environment, and practice relaxation techniques before bed. 

Get Regular Check-Ups

It is normal for our bones to change as we age. Bone density decreases over time, making bones more fragile and prone to fractures. But, getting regular bone density tests, especially for individuals over 50 years old, can give valuable insights into your bone health from a professional. Healthcare professionals can offer personalized recommendations based on your medical history and lifestyle. In some cases, supplements may be recommended to ensure you are avoiding any nutritional imbalances that may be affecting your bone health. 

Bone Health and Preventive Care in Senior Primary Care

Your bones are the structural support that allows you to navigate through life. By utilizing these techniques in protecting and keeping your bones healthy as you age, you are investing in your long-term well-being and overall health. From nourishing your body with nutrient-rich foods to engaging in weight-bearing exercises and maintaining a healthy lifestyle, every step you take contributes to the strength and resilience of your bones. 

It’s never too early or too late understand how to keep bones healthy as you age. At Greater Good Health, we provide quality senior primary care services that include preventive care. Find a primary care clinic near you, and contact us today to schedule your appointment.

Retirement is a chapter of life full of opportunities for growth, exploration, and fulfillment. This time offers a chance to redefine your sense of purpose and discover yourself further. While retirement may be exciting for some, it is common for others to wonder how to find purpose and meaning during this transition that offers a great deal of free time. This blog post will explore the actionable steps you can take during this time to help uncover your passions, find meaning, and lead a purpose-driven day-to-day life in retirement. 

Common Worries About Retirement [1]

It is natural for individuals to experience a range of concerns and uncertainties about retirement as they age. One common concern is the fear of losing a self of purpose and identity that they once may have had in a career. Many people build their identities around their careers, and the idea of leaving that career can create feelings of emptiness and a lack of motivation. People may begin to wonder what they will do with their time, which can create feelings of anxiety and depression. 

Another aspect of retirement that is worrisome to many is finances. Concerns about having enough savings to maintain one’s desired lifestyle. Covering medical bills, and handling unexpected costs can create anxiety. The fear of outliving one’s savings can be very scary, leading to apprehension about financial stability, and even putting off retirement until it is necessary. 

Social isolation is another common worry that many older adults face. For those who have spent years in a busy and social work environment, the thought of not having a circle of people to talk to daily can be unsettling. The workplace often provides a built-in group of friends, and the idea of losing these daily interactions can make one feel lonely. 

Finding Purpose in Retirement

Retirement marks a significant life transition, offering newfound freedom and opportunities. But how do you find purpose and fulfillment in this exciting chapter of your life? 

Reflect on Your Passions

Retirement is the perfect time to reconnect with interests and hobbies that may have taken the backseat during your career-oriented years. Perhaps you have always wanted to learn how to paint, or you used to write poetry and want to get back into it. Start by reflecting on activities that have brought you joy in the past. Rekindling these activities can not only bring you happiness but also infuse your life with purpose. Some ideas include:

• Artistic activities: Take up painting, drawing, creative writing, learning an instrument, joining a choir, knitting, or photography.
• Physical activities: Practice tai chi, yoga, gardening, running a marathon, working out, swimming, hiking, golf, or dancing. 
• Culinary activities: Learn how to cook or bake dishes you have never made before. 
• Entrepreneurial Activities: Start a small business, launch an online store, or offer consulting on your area of expertise. 
• Wellness: Start meditating, having spa days, journaling, or practicing mindfulness. 

Set Meaningful and Realistic Goals

Goals provide direction and a sense of accomplishment. During retirement, consider setting both short-term goals and long-term goals that coincide with your passions. These goals can range from learning a new language to running a marathon. The possibilities are endless! Remember, your goals can get as creative as you like, but you are more likely to achieve realistic goals. As you achieve these goals, you will experience a sense of satisfaction and confidence. 

Keep Learning 

One great thing about retirement is that it offers ample time for you to invest in doing whatever you like. Although you may have felt like your dedication to learning left once you stopped school or your career, there are always new things to learn in life. Challenge yourself to explore subjects you have always been curious about, but perhaps never got to delve deep into in the past. Enroll in classes, attend workshops, and explore online courses for these subjects. Lifelong learning not only keeps your mind sharp but provides opportunities for social interaction and networking with people with similar interests. 

Volunteer and Give Back

Contributing and giving back to your community can be an incredibly meaningful experience. Take the time to identify causes or organizations that align with your values and beliefs. This may be mentoring young adults, partaking in environmental conservation efforts, volunteering and your local animal shelter, or supporting local charities. Giving back to causes you are passionate about can give your life a sense of meaning and make a positive impact on the lives of others. 

Maintain Meaningful Connections 

Cultivating and keeping social connections is important for your overall well-being at all times, but especially during retirement when you may feel lonely [2]. Join clubs, groups, or organizations of people who share your interests. Engaging in social activities not only helps with feelings of isolation but exposes you to new experiences and perspectives that you may not have gained alone. Additionally, reach out to old friends with whom you have lost touch. You may be surprised by how much you connect with old acquaintances. Friendships formed during this phase of life can be particularly fulfilling. 

Create a Healthy Routine

Having a healthy routine is extremely important during retirement. Although you may feel like you have just gotten a break from the 9-5 routine, having a structured daily schedule can help provide a sense of purpose and stability [3]. Plan your days with a balance of activities that align with your goals. This routine may include exercise, learning sessions, talking to friends and family, and allotting time for relaxation. 

Adventure

It is never too late to explore new places and experiences. Traveling, no matter how close or far, can allow for a wealth of inspiration and self-discovery. Whether it is a leisurely road trip to a scenic spot, checking out a new town, or even international travel, these experiences can add an exciting layer of purpose to your life. 

Finding Purpose in Retirement with Senior Primary Care

Retirement is far from the end—it is a new beginning and an opportunity to find purpose and re-discover yourself. By finding purpose in reteirement and embracing your passions, setting goals, giving back, creating meaningful connections, and exploring new experiences, you can find a deep and lasting sense of purpose in this stage of your life. 

Our senior primary care services, including preventive care and chronic care management, at Greater Good Health is here to support you on your journey to purposeful retirement. Our team of dedicated healthcare professionals specializes in providing comprehensive care tailored to the unique needs of seniors. We understand that well-being extends beyond physical health, encompassing your emotional and mental wellness as well. Find a primary care clinic near you, and contact us today to schedule an appointment.

As the years go by, the importance of maintaining our brains’ health and functionality becomes increasingly evident. Even the idea of cognitive decline can be a source of anxiety and despair as we get older. The good news is that there are concrete steps we can take to support our brains as we age.

Brain Health and Aging

The human brain is often referred to as the “command center” of our bodies and undergoes vast changes as it matures. As we age, subtle changes occur in our cognitive functions. These changes are not a cause for immediate alarm, but rather a reflection of the brain’s adaptability. For example, with each passing year, memory may not be as quick to retrieve specific details, and the speed at which we process sensory information may start to slow down. Although these shifts can be noticeable, it is vital to differentiate between the normal progression of age-related changes and more serious cognitive disorders. 

What Causes Age-Related Brain Changes?

Why do our brains change so much as we age? As we get older, neurons, which are the cells responsible for transmitting information within our brains, may not fire as swiftly as they once did [1]. This can lead to a lag in the retrieval of memories, like recalling names, dates, or specific facts, that you could once recall effortlessly. The brain’s network of connections may experience gradual rewiring, which causes us to approach decision-making or problem-solving slightly differently. It is all part of the brain’s maturation process, and not all cognitive changes are indicative of cognitive decline. 

Normal Aging Brain Changes vs. Severe Aging Brain Changes

Although many cognitive changes are normal to experience, it is crucial to distinguish these changes from more severe cognitive impairments. For example, dementia is not a regular consequence of aging. Alzheimer’s disease, which is one of the most well-known forms of dementia, exhibits distinct and progressive cognitive decline that goes beyond the typical changes in cognitive function associated with age. Some of the most important cognitive impairments to be aware of are:

1. Alzheimer’s Disease[2]: This progressive neurodegenerative disorder affects memory, thinking, and behavior. As more time passes and the disorder worsens, it can lead to severe cognitive impairments that interfere with daily functioning. 
2. Huntington’s Disease[3]: This genetic disorder causes the progressive breakdown of nerve cells in the brain, leading to cognitive, emotional, and movement-related impairments. 
3. Vascular Dementia[4]: This subtype of dementia is caused by reduced blood flow to the brain due to conditions like strokes or small vessel disease, which leads to memory loss and problems with reasoning. 
4. Lewy Body Dementia[5]: This condition involves the abnormal accumulation of proteins in the brain, leading to cognitive fluctuations, visual hallucinations, and movement issues. 
5. Parkinson’s Disease Dementia[6]: This cognitive decline occurs in individuals with Parkinson’s disease, causing problems with memory, attention, and problem-solving. 

Factors that Influence Brain Health as We Age

Although changes in cognitive function are normal to occur with age, and certain cognitive disorders are unavoidable, some factors influence overall brain health.

Diet and Nutrition

A balanced diet is an integral part of strengthening brain health. Foods rich in antioxidants, omega-3 fatty acids, and essential vitamins provide the building blocks necessary for optimal brain function. Some foods that enhance your brain’s health are[7]:

• Berries have high antioxidant content and can aid in protecting brain cells from oxidative stress. 
• Fish, particularly salmon, has a healthy dose of omega-3 fatty acids, which can support the brain’s structure and function. 
• Nuts and leafy greens enhance the brain’s nutritional arsenal. 

Physical Activity

Exercise is a key component of cognitive vitality. Getting regular physical exercises increases the blood flow to your brain, which promotes the growth of new neurons and neural connections[8]. A brisk walk, a swim, and even dancing contribute to the brain’s overall well-being. 

Mental Stimulation

Keeping your brain active and engaged through mental challenges gives you a daily “mental workout,” which can help keep things sharp. Puzzles, crossword puzzles, and sudoku games are all activities that strengthen your cognitive processes. Reading stimulates your imagination and expands your knowledge base. Additionally, learning a new instrument or skill invigorates your brain’s capacity for adaptation and problem-solving. 

Quality Sleep

Getting quality sleep each night is so important for all areas of your health. During sleep, the brain consolidates memories, processes emotions, and gets rid of unnecessary information. Establishing a healthy sleep schedule can contribute to improved cognitive function and emotional well-being. 

How to Maintain Brain Health

Maintaining brain health is crucial as we age. Thankfully, there are many ways to prevent brain health issues and keep your cognitive ability strong.

Stress Management

We all feel stress from time to time. It is a normal and healthy response that helps protect your body from potential dangers. However, a large amount of stress for long periods of time can quickly take a toll on our brain health. Chronic stress triggers the release of hormones that can impair cognitive function over time[9]. Therefore, learning how to effectively manage your stress can mitigate these effects. Some stress management techniques include meditation, mindfulness, and deep breathing exercises. 

Social Interaction

Humans are naturally social beings, and interacting with others is an important part of our well-being. Engaging in social activities, like spending time with friends and family, volunteering, or joining a club, strengthens emotional health and fosters cognitive resilience. Meaningful connections with others give us opportunities for stimulating conversations and an exchange of ideas, which keeps our brains active and engaged. 

Avoiding Harmful Habits

The day-to-day choices we make have a lasting impact on our brain health. Unhealthy habits like smoking, excessive drinking, and drugs have been linked to cognitive decline and an increased risk of neurodegenerative disorders[10]. Working towards quitting these habits helps reduce their impact on your brain’s health. Not to mention, quitting these habits will have an overall positive effect on your overall health!

Regular Check-Ups

Getting regular check-ups for seniors by your primary care physician or specialist is a preventative measure against potential health issues that could negatively impact your brain health. Common health issues like hypertension, diabetes, and high cholesterol not only affect your body but also have a great deal of influence on your cognitive function. By detecting and managing these conditions as early as possible, you are being proactive in maintaining your brain health and overall health. 

Brain Training and Cognitive Exercises

The brain has an incredible ability to adapt and rewire itself, which is known as neuroplasticity. Engaging in targeted brain training exercises can help enhance memory, attention, and problem-solving skills. There are many apps and games that are designed to stimulate cognitive functions and offer an enjoyable way to keep your brain in shape, such as Lumosity. Other ways to stimulate your brain and enhance its functions are through jigsaw puzzles, word puzzles, math puzzles, and many more. 

Senior Primary Care Services for the Greater Good

While cognitive decline and illnesses underscore the complexities of aging, they also create a need for early detection and preventative measures. By embracing a lifestyle that prioritizes mental and physical engagement, maintaining social connections, and making mindful choices, we can empower ourselves to shape the trajectory of our cognitive health. 

Greater Good Health understands the impact of preserving senior mental health, which is why we offer preventive care and other practices in our senior healthcare services. Find a primary care clinic near you, and contact us today to schedule an appointment.