Do you wonder how to maintain your brain power as you age? Are you a caregiver or friend of an older friend or relative? A senior service provider?
If you answered ‘yes’ to any of these questions, there’s good news—and a free CHP webinar—to help you prevent or delay cognitive decline such as dementia and Alzheimer’s.
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CHP Berkshires physician Lisa Nelson, MD, hosts a free, 1-hour web talk on Thursday, February 27, 2025, from noon to 1 p.m., to offer tips and strategies reflecting new research on preventing/delaying cognitive decline. Dr. Nelson will also explain how Group Medical Visits can help improve chronic conditions and sustain brain health. REGISTER HERE.
A recent study of older adults, published in Nature Medicine, showed that an online intervention program focusing on diet, exercise, ‘brain training’, and emotional self-regulation led to improved cognition and reduced the likelihood of developing dementia. The ‘Maintain Your Brain’ study, which tracked more than 6,000 Australians aged 55 to 77 over three years, is the largest internet-based randomized controlled trial aimed at preventing cognitive decline.
In the study, half the participants received personalized online coaching to improve physical activity, nutrition, brain training, and mental health. The other half of the participants received education alone. The good news is that at the end of three years, both groups had improvements in cognition, but the group that received coaching and made the largest degree of changes did the best.
What can you do to maintain your brain?
Get Moving!
Exercise improves blood flow to the brain, supports the growth of new neurons, and enhances overall cognitive function. This study encouraged participants to complete 300 minutes of moderate-intensity exercise or 150 minutes of vigorous-intensity exercise per week, plus two days of strength training per week and daily balance training. Other studies have shown that any increased exercise, especially in people who were previously sedentary, can improve cognitive health.
Tweak What You Eat
Vegetables, lean proteins, whole grains, and healthy fats like olive oil can boost brain health and reduce your risk of developing diabetes, high blood pressure, and heart disease. The Maintain Your Brain participants were advised to follow a Mediterranean diet, including vegetables, fruits, legumes, grains, nuts/seeds and extra virgin olive oil, moderate amounts of fish and shellfish, and reduced red meat, dairy, and animal fats. Lowering the amount of processed sugar is particularly important in reducing your risk of Type 2 diabetes and improving cognitive health.
Engage Your Brain, Play a Game
Challenge your brain by reading, playing games that require brain power and learning new skills such as a language, craft, or musical instrument. These ‘brain workouts’ can help sustain your cognition and help delay the onset of dementia.
Mind Your Mental Health
Improving emotional connection, and reducing symptoms of anxiety and depression, can help reduce the risk of dementia. The Maintain Your Brain participants were given cognitive behavioral therapy-based intervention in a supportive online format, to help better manage their emotional health.
CHP Berkshires Group Medical Visits are online programs to address certain chronic conditions that can impact cognitive health. ‘Mindful Movement & Meditation’ group visits are offered on Tuesdays and Wednesdays. This one-hour Zoom Group Medical Visit is an ideal way to learn skills to reduce stress, improve emotional self-regulation, and strengthen the brain, all in a supportive, group environment. CHP patients can attend Group Medical Visits with a referral from a CHP primary care provider.
Lisa Nelson, MD, is a primary care physician at
CHP Great Barrington Health Center.