The Institute of Medicine today released a groundbreaking new report that spells out what older Americans can do to keep their brains healthy into very old age, while offering insight into the lifestyle habits and medications that can lead to cognitive decline.



The report, cosponsored by AARP and authored by some of the leading neuroscientists, psychiatrists and brain-health experts in the country, offers the first multidisciplinary look at how aging affects the brain. It creates a new term — “cognitive aging” — to define a natural, ongoing, yet highly variable process that affects memory, thinking and decision-making in all human brains but is not a disease such as Alzheimer’s or another form of dementia.









The good news is that cognitive decline is not inevitable and that some aspects of brain health can actually improve with age. Specifically, the report recognizes that advancing years provide an increase in both knowledge and wisdom, expanding expertise in insight, judgment and life planning.



The report identifies key actions — including exercising regularly, staying intellectually engaged and getting enough sleep — that people can take to stay mentally sharp as they age. And it offers a review of medications, health issues and behaviors that may harm the brain. It also warns against false claims made about brain-training tools, nutritional supplements and other products touted by companies to improve brain health.



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How fast your brain ages varies widely from person to person, and your actions can make a real difference, said Dan Blazer, M.D., emeritus professor of psychiatry at Duke University and lead author of the Institute of Medicine report. “There are interventions that seem to be important,” he said.



Ronald Petersen, M.D., director of the Mayo Clinic Alzheimer’s Disease Research Center and a member of an expert panel that reviewed the document, agreed with Blazer that the report should help the public understand that aging need not be a passive process. “We don’t have to just sit by and let time do ravages on us,” he said. “We can do something about cognitive aging, and we can have an impact on the rate at which we might experience these changes, perhaps postponing those ravages for extended periods of time.”



“This report confirms that there is much you can do over the course of your life to improve your brain health. That’s an empowering message for older Americans,” said Sarah Lock, senior vice president for policy with AARP. She added that although more than 90 percent of older Americans cite good brain health as a top concern, according to a recent AARP survey, many aren’t sure how to maintain or improve it.



Here’s what the report says helps, hurts, and may not be effective.





What helps







Staying socially and intellectually active: Activities that challenge your brain — including reading books, writing letters and learning a new language social activities playing cards









Eating a healthy diet: Although no specific diet has been proven to maintain or improve brain health, studies of the Mediterranean more nuts and beans, whole grains





Getting good sleep: Studies show that poor sleep quality sleep apnea





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What hurts



Certain medications: Medications listed in the American Geriatrics Society’s Beers Criteria are linked to problems with cognitive decline and delirium in older adults. Adults between ages 65 and 69 use an average of 14 different prescription drugs per year, often leading to serious complications strong anticholinergic drugs benzodiazepines





Depression: Depression in midlife and later life are strongly linked to dementia. The authors say preventing and treating depression





Hearing and vision loss: Problems hearing seeing





Stress: Not only can daily stress cause memory problems; long-term stress Methods to reduce stress





Delirium and hospitalization: Delirium





Buyer beware



Brain games and other cognitive training: Although research shows that brain training on computers and video games can improve attention and memory as they relate to the games, few studies show that those skills transfer to real life. The report recommends that consumers carefully evaluate claims of companies selling brain games. “People may fall prey to using products that have not been proven to be effective and think they will help them in all areas of their lives,” Blazer said.

Although research shows that brain training on computers and video games can improve attention and memory as they relate to the games, few studies show that those skills transfer to real life. The report recommends that consumers carefully evaluate claims of companies selling brain games. “People may fall prey to using products that have not been proven to be effective and think they will help them in all areas of their lives,” Blazer said. Supplements: Americans spend more than $30 billion a year on dietary supplements

Americans spend more than $30 billion a year on Vitamin E does not seem to help brain health and has been linked to a higher risk of death

does not seem to help brain health and has been linked to a Vitamins B6 and B12 provide no benefit to older adults who are not folate deficient

provide no benefit to older adults who are not Vitamin D deficiency has been linked to a decline in brain health

deficiency has been linked to a Ginkgo biloba “is not considered effective in preventing cognitive decline,” the report found.





In addition to AARP, the report was sponsored by the National Institute on Aging, the Centers for Disease Control and Prevention, and a number of other government and nonprofit organizations.



Infographic: Courtesy Institute of Medicine; photo: Getty Images

























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