How to Keep Your Brain Healthy As You Age

Brain health is a common concern across the lifespan. As we age, we become increasingly aware of our ability to remember things, complete tasks, and make judgments about the information we gather from the world.

Research on these issues is central to the work of the University at Buffalo Alzheimer’s Disease and Memory Disorders Center (ADMDC) Center of Excellence for Alzheimer’s Disease (CEAD). The ADMDC is one of 10 New York State Department of Health CEADs and its service region is Western New York (Allegany, Cattaraugus, Chautauqua, Erie, Genesee, Niagara, Orleans, and Wyoming counties).

“The ADMDC specializes in the study, diagnosis, and treatment of cognitive disorders such as Alzheimer’s disease and provides compassionate care and support to patients and families,” says ADMDC Director Kinga Szigeti, MD, PhD, affiliated faculty of the UB Clinical and Translational Science Institute (CTSI) Recruitment and Special Populations Core.

Here, CEAD Program Director Karen Zakalik, MBA, and CEAD Medical Social Worker Rachel Salvaggio, LCSW, discuss brain health, consider how we can protect our brains as we age, and share recommendations on when it might be time to talk to your doctor.

What to expect from normal brain aging

Experts agree that there are no guarantees for how we can expect our brain health to change during aging. Typically, Zakalik says, it is common for us to “become a bit slower in our abilities and activities.” Therefore, experiencing subtle changes in brain function is not necessarily a cause for concern. 

In general, the time it takes for us to understand information may slow down, we might experience more challenges when multi-tasking, and we could have more difficulty paying attention. However, Eisenberg says, “these changes are usually mild and don’t significantly affect daily life.” 

Keeping the brain healthy as we age

“Midlife, which is generally between 40 to 65 years old, is often seen as a crucial time to start taking proactive steps to maintain and improve brain health,” Eisenberg explains. 

Experts stress that there are steps we can take to protect our brain as we age. “Diet and exercise are very important, and many people can struggle with these two areas for a variety of reasons,” Zakalik says. 

According to Esienberg and Zakalik, we can support brain health as we age by: 

• Exercising regularly 
• Eating a balanced diet full of fruits, vegetables, whole grains, nuts, chicken, and fish
• Getting a good night’s sleep aiming for 7 to 9 hours a night
• Socializing with your friends and family
• Keeping your brain active by reading, doing puzzles, cooking, baking, and listening to music
• Avoiding all tobacco products and limiting alcohol use
• Always protecting your head when biking, skiing, horseback riding, and using motorcycles, snowmobiles, and other all-terrain vehicles

“By adopting these measures, individuals can take proactive steps to maintain and enhance their brain health throughout their lifespan,” Eisenberg states.

When to contact a specialist

It can be difficult to distinguish between normal versus abnormal brain aging. Typically, if you are experiencing forgetting and difficulties with completing normal tasks that make it hard to get through your day, then it might be time to contact your doctor. Eisenberg shares that red flags related to abnormal brain aging include “memory loss that is severe enough that it disrupts daily life and routines, difficulty learning new things, and challenges in completing familiar tasks.” 

Additional red flags include:

• Making poor judgments and decisions
• Having trouble managing monthly bills
• Getting lost in familiar places
• Struggling to follow recipes or directions
• Misplacing things and being unable to find them
• Becoming increasingly confused about time, people, and places
• Neglecting self-care practices such as eating a balanced diet or bathing 
• Engaging in unsafe behaviors

“By being aware of these signs, individuals and their loved ones can seek timely medical advice and support,” Eisenberg says. And when in doubt, Zakalik recommends taking action: “Time is brain. Don’t delay communicating and seeking medical attention.” 

If you are interested in speaking with the ADMDC team, submit a request here, email CEAD@buffalo.edu, or call 716-829-5056.

The CTSI will hold a free community discussion focused on healthy aging in older adults at 12 p.m. on April 11 in the Dr. Eva M. Doyle Auditorium at the Frank E. Merriweather Library, 1324 Jefferson Avenue in Buffalo. This is the first CTSI Science Café event and will feature UB’s Kinga Szigeti, MD, PhD. Learn more here.