Strategies to Stall Cognitive Decline: Insights from Dr Norman Swan
In his latest publication, “The Brain Cliff,” Dr Norman Swan delves into the science of brain ageing, providing strategies to maintain cognitive health. He suggests that instead of fearing cognitive decline, understanding the real changes happening in the brain can lead to improved mental function over time.
Rethinking Cognitive Changes
Dr Swan urges us to consider cognitive change rather than cognitive decline, especially in midlife, when the brain does not so much deteriorate as it adapts. While fluid intelligence, or the ability for quick problem-solving, peaks in our 20s, crystallised intelligence – derived from knowledge and experience – can actually improve as we age. The focus should be on understanding how our evolving cognitive functions make maintaining or even enhancing mental ability possible.
Building Brain Scaffolding
The brain develops scaffolding – networks of nerves akin to building infrastructure – that supports and enhances cognitive abilities. This scaffolding, crucial for maintaining brain health, involves the prefrontal cortex, which is linked to memory, judgement, and emotional regulation. Dr Swan emphasises the need to encourage scaffolding and avoid factors that can damage it, such as depression and excessive alcohol consumption.
Lifestyle for Healthy Brain Function
For optimal brain health, Dr Swan advocates starting in our 40s and 50s, though he insists it’s never too late to begin. Regular exercise boosts brain plasticity, while an anti-inflammatory diet rich in vegetables, fermented foods, and fruits supports brain health through changes to the microbiome. Dr Swan also highlights the value of letting the mind wander, which indicates the default mode network is active, promoting brain connections.
Lessons from Cognitive Super-Agers
Dr Swan interviewed seven cognitive super-agers, noting that lifestyle choices significantly impact cognitive longevity more than genetics. These super-agers manage stress effectively, engage in problem-solving, and avoid rumination, all of which supports cognitive health. Their experiences illustrate that it’s within our control to stave off or delay cognitive decline.
Personal Changes and Professional Insights
Following his research, Dr Swan has become more conscious of his stress responses and has reduced alcohol consumption. He prioritises exercise and incorporates more nutrient-rich foods into his diet. Moreover, he stresses the cognitive benefits of continuous engagement in challenging activities, advising against full retirement, which he believes could hasten cognitive decline.
Counteracting Stress and Rumination
Dr Swan suggests cognitive behavioural therapy as an effective method for those who find it difficult to manage stress and rumination on their own. Engaging in new experiences, such as classes or volunteering, can provide mental stimulation and social interaction, both crucial for cognitive health.
Reporting based on coverage first published by theguardian.com.