The art of healthy aging | preserving cognitive health over the years

In a world where well-being and personal fulfillment have become priorities for many of us, cognitive aging, in the absence of pathologies such as dementia or mild cognitive impairment, is a topic that deserves our attention. If you work in massage or healthcare, understanding how to maintain cognitive health in the elderly can be a valuable resource for improving your clients’ quality of life. Cognitive aging refers to progressive and often subtle changes in mental abilities, which can affect memory, information processing speed, and other executive functions. Although these changes are inevitable, numerous studies suggest that it is possible to slow down this decline, and even keep much of our cognitive capacity intact, by adopting an active lifestyle and cultivating beneficial practices.

What is normal cognitive aging?

Cognitive aging is part of the natural process of aging, which progressively affects certain brain functions, but without causing serious deficits or loss of autonomy. Unlike pathologies such as Alzheimer’s disease, these changes do not lead to major cognitive disorders, but rather to subtle decreases in certain abilities, such as information processing speed, working memory and executive functions. For example, studies show that the speed of information processing slows down, and that certain executive functions, such as planning and organization, become more difficult. However, functions such as long-term memory and vocabulary remain relatively stable. Another phenomenon is becoming increasingly frequent: the word on the tip of the tongue. Its frequency increases with age, and it does not, in isolation, predict the onset of pathologies such as Alzheimer’s.

The brain changes of aging

Aging of the brain is manifested by a reduction in the volume of gray matter (neuronal bodies), particularly in key regions such as the prefrontal cortex. This area is crucial for the management of executive functions, such as planning, decision-making and impulse control. In addition, white matter, responsible for communication between different brain regions, also undergoes a reduction in volume, which can affect the coordination of information and, consequently, the fluidity of cognitive processes. However, it is important to note that, although these changes are observable, they do not necessarily signify a significant decline or loss of skills. Indeed, many elderly people remain perfectly capable of carrying out activities of daily living without major hindrance.

How to age “better”?

Although cognitive aging is an inevitable phenomenon, there are many strategies for preserving and even improving cognitive health over time. Research has highlighted several practices and habits that can help maintain a sharp mind, even as we age. One of the key concepts in this respect is “cognitive reserve”, which refers to the brain’s ability to compensate for the effects of aging and pathologies by optimizing the use of its neuronal resources. This cognitive reserve is built up through various factors, including level of education, but also specific activities that encourage intellectual, physical and social engagement. Here are a few key elements to stimulate and maintain this reserve over the years.

1. Stimulating activities

Activities that stimulate the brain, such as reading, playing board games, solving puzzles or learning a musical instrument, are effective ways of maintaining good cognitive health. These activities engage different parts of the brain and encourage the formation of new neuronal connections. Group discussions, such as those held at seminars or workshops, also encourage intellectual engagement and help maintain an active memory.

2. Physical activity

Regular physical exercise, particularly that which improves cardiovascular health, is another key factor in preserving cognitive health. Studies have shown that physical activity increases blood flow to the brain, promoting better circulation and oxygen supply to neurons. Dance, in particular, combines both physical training and mental stimulation, as it requires coordination, memory and attention. What’s more, recent research shows that walking speed is a valuable indicator of the general physical health of older adults, and can predict many health outcomes, including mobility, risk of falls and even chronic conditions such as type 2 diabetes and mental and cardiovascular illness.

3. Social commitment

Social interaction also plays a crucial role in maintaining cognitive function. Research shows that older people who remain socially active, by engaging in activities such as travel, attending cultural events, or simply maintaining links with friends and family, tend to better preserve their cognitive abilities. Social engagement stimulates brain areas associated with empathy, reflection and decision-making, which may slow the effects of aging on cognition.

4. Cognitive training

Studies have also shown that cognitive training programs, aimed at improving memory, processing speed and problem-solving, can be beneficial. These programs often take the form of structured sessions or cognitive games which, even when practised at home, have shown positive results in preserving cognitive function. These techniques can be an excellent resource for those wishing to keep their minds sharp as they age.

Conclusion

As wellness professionals, especially in the massage field, it’s important to recognize the impact of cognitive activity on your clients’ physical and mental health. By encouraging an active and stimulating lifestyle, you can not only promote your clients’ physical well-being, but also provide them with the tools to maintain a lively and independent mind. Cognitive aging, while inevitable, is not inevitable. Through regular activity, social engagement and appropriate cognitive training, we can preserve and even improve our cognitive abilities over the years.

To remember:

• Normal cognitive aging involves subtle changes in brain function without major loss of autonomy.
• Cognitive reserve enables the brain to adapt effectively to the effects of aging through education and stimulating activities.
• Activities such as reading, board games, physical exercise and social engagement are essential for maintaining cognitive health.
• Cognitive training, through targeted programs, helps maintain or improve cognitive function with age.

Sources :

• Blinkouskaya, Y., Caçoilo, A., Gollamudi, T., Jalalian, S., & Weickenmeier, J. (2021). Brain aging mechanisms with mechanical manifestations. Mechanisms of ageing and development, 200, 111575. https://doi.org/10.1016/j.mad.2021.111575
• Brown A. S. (1991). A review of the tip-of-the-tongue experience. Psychological bulletin, 109(2), 204-223. https://doi.org/10.1037/0033-2909.109.2.204
• Hainline, G., Hainline, R. D., Handlery, R., & Fritz, S. (2024). A Scoping Review of the Predictive Qualities of Walking Speed in Older Adults. Journal of geriatric physical therapy (2001), 47(4), 183-191. https://doi.org/10.1519/JPT.0000000000000398
• Harada, C. N., Natelson Love, M. C., & Triebel, K. L. (2013). Normal cognitive aging. Clinics in geriatric medicine, 29(4), 737-752. https://doi.org/10.1016/j.cger.2013.07.002
• Schwartz, N. B., et al. (2013). “Tip-of-the-tongue states in normal aging and Alzheimer’s disease: A study of semantic memory.” Journal of Clinical and Experimental Neuropsychology, 35(6), 655-663.