What is brain health?

Brain health is how well the brain functions in different areas. It covers how information is processed in the brain, how we cope with challenges, solve problems, and stay emotionally balanced. Overall brain health depends on the health of the brain cells and nervous tissues that make up the brain.

Brain health is closely linked to mental health, which is the ability to manage emotions, handle stress, and stay balanced in your mood and thinking. Brain health is also closely linked to how other organs in our body function, including circulation of blood, oxygen, and a strong immune system.

Keep reading to learn about the key areas of brain health.

What seniors need to know about brain health

What is cognitive health?

Cognitive health is how you think, learn, and remember. Cognitive health helps you remember names, solve problems, and make decisions. It's also important for adapting to changes in the world around you. Strong cognitive health is an important part of staying independent. 

What is motor function?

Motor function is your control over movement, coordination, and balance. It helps you to perform tasks such as walking, picking up objects, and reacting quickly. Strong motor function helps you stay safe and continue with daily activities.

What is emotional health?

Emotional health is the brain’s ability to process, regulate, and express emotions. It affects your:

• Mood
• Stress management
• Resilience
• Empathy
• Social relationships

Emotional health is important for your overall well-being and quality of life.

What are sensory and tactile functions?

Sensory and tactile function is how the brain processes information from the senses (sight, hearing, touch, and so on). This helps us understand and respond to the world around us. 

What is the connection between mental health and cognition?

The connection between mental health and cognition (how we think, remember, and make decisions) is a two-way street. All parts of the brain are closely linked. When one area isn’t working as well, it can affect the others, too.

How does cognition affect mental health?

People with cognitions issues such as dementia or Alzheimer’s may feel anxious or depressed about these changes.

How does mental health affect cognition?

Many older adults experience anxiety or depression. These mood conditions can affect our ability to learn and remember, pay attention, reason, and process information.  Brain chemistry changes linked to depression can affect motivation, memory, and concentration.

In some cases, when depression in older adults is severe, it can result in severe forgetfulness that mimics dementia. In fact, long-term or untreated depression has been linked to a higher risk of dementia. Older adults, compared to younger adults, are particularly at risk of cognitive issues when depressed. 

What’s the connection between stress and cognition?

When you experience chronic stress, the brain releases hormones affecting organ function. If untreated, chronic stress can cause:

• Insomnia
• A weaker immune system
• Digestive problems
• High blood pressure
• Mood conditions like anxiety and depression
• Muscle pain

Chronic stress also affects the brain. This makes it harder to make memories, stay focused, and make choices.

How does taking care of mental health impact brain health for seniors?

The good news is that you have some control over your brain health by taking care of your mental health. There are many ways to manage anxiety and depression. Therapy, medication, and lifestyle changes like regular exercise and getting enough sleep can really help. Caring for your mental health can help support thinking, memory, and overall well-being.

Why does brain health change as we age?

As people age, both the brain and the body change. Here are some age-related changes associated with brain health:

• Shrinking in brain areas: Certain parts of the brain, including areas involved in learning and memory, shrink, which is called atrophy. A small amount of atrophy is expected over time. This isn’t the same as the serious brain shrinking seen in brain diseases. 
• Brain cell communication: Communication between brain cells (neurons) may be less effective, and so the brain may not work as efficiently as before.
• Brain chemistry changes: Neurotransmitters help your brain cells communicate with each other. They play an important part in brain health, helping with:
• • Thinking
  • Learning
  • Memory
  • Mood
  • Stress
  • Moving your body
  • Messages from your brain to other body parts

As we age, our neurotransmitter levels naturally get lower. This affects brain cell communication.

• Lower blood flow: Blood flow in the brain may decrease, which can impact function.
• Weaker immune system: As we age, our immune system slows down. It can take longer to fight off colds or other germs, and sometimes it can get confused about what’s really a threat. This can cause more inflammation in the body, either from normal aging or when you’re healing from an injury.

Some changes in memory and thinking speed are a normal part of aging. For example, you might notice:

• Recall issues: Occasional trouble remembering names or details.
• Slower processing speed, which is how your brain organizes and responds to information. As we get older, we need more time to react. 
• Changes in working memory: Mild challenges with the ability to hold and update in your mind, like remembering a phone number long enough to dial it.

Meanwhile, vocabulary and general knowledge often remain strong or even improve. 

Some people have short-term brain health changes that last just a day or two. You might find yourself feeling forgetful, slow, or muddled due to:

• High stress levels
• Trouble sleeping
• Dehydration
• Anxiety

When those conditions resolve or are treated, thinking returns to normal. Age-related changes in the brain do not negatively affect how people function in day-to-day life. People can live independently and participate in daily activities.

When are brain changes considered abnormal?

Sometimes it’s difficult to know if brain changes are normal or abnormal. It’s important to think about how often you’re having problems and how much they affect you. With age, most people experience mild changes such as minor forgetfulness, difficulty remembering a word, and losing their train of thought. When problems are more severe and worsen over time, these could be signs of a more serious problem.

Common signs of mild cognitive impairment (MCI) or dementia include:

• Frequent forgetting of important events
• Quickly forgetting what someone tells you
• Confusion or getting lost in familiar places
• Difficulty following or understanding instructions
• Having a hard time when performing tasks like managing finances and managing medications

What to do if you notice changes in brain health

Anyone experiencing memory problems or cognitive decline should talk with their doctor. They might refer you to a specialist, such as a neurologist, neuropsychologist, geriatrician, or another specialist, for more help.

If brain fog or forgetfulness worsens, it’s important to talk to a healthcare professional. Cognitive tests for seniors can help detect early changes, allowing for timely support and treatment.

Building a support system with family and friends is also important for managing changes and maintaining a good quality of life.

How does exercise support brain health for seniors?

Exercise is one of the most important ways to support brain health as you get older. Research shows that even moderate exercise (like brisk walking, chair exercises, or water aerobics) can help lower risk factors linked to memory and thinking problems.

What are the best brain health exercises for seniors?

The best type of exercise is the one you can do regularly. It’s important to do different types of exercise to train the body and brain. Talk to your care team before you start a new exercise program. This is really important if you have any medical conditions. Start slowly, be consistent, and focus on enjoyment. 

A well-rounded brain health routine includes a mix of aerobic, strength, balance, and mind-body activities:

1. Aerobic exercise (Cardio)Boosts blood flow and oxygen to the brain.Try: Brisk walking, chair cardio, swimming, cycling, or dancing

2. Strength trainingHelps maintain executive function, or the skills used to manage everyday life. Supports the formation of new brain cells.Try: Bodyweight exercises, or use resistance bands or hand weights.

3. Mind-body exercisesCombines focus, breath, and movement for both brain and body benefits.Try: Yoga, Tai Chi, or meditation

4. Balance and coordination trainingHelps challenge the brain’s control of movement and helps prevent falls.Try: Tai Chi or dual-task training

What is dual-task training?

Dual-tasking training is a type of exercise where you do two things at once: a physical movement and a mental challenge. When we practice doing multiple things at once, we train our brains to handle real-life situations. Over time, this builds stronger connections in the brain and can improve how we think and move.

Examples include:

• Walking while having a conversation
• Doing light strength exercises while reciting words that start with a certain letter
• Playing interactive fitness games that involve some physical movement or reaction

This combination helps maintain coordination, focus, and reaction time. These are key to independence and daily function. Bold’s brain health classes feature cognitive tasks and fitness challenges so you can build your mind-body connection. 

How can seniors improve their memory?

Seniors can improve their memory by practicing healthy habits. Physical activity is just one way to improve brain health. Support your brain by focusing on:

• Nutrition: Eat a balanced diet rich in fruits, vegetables, omega-3 fatty acids, and whole grains. These foods are important to reduce inflammation and strengthen immune function. Avoid or limit highly processed foods (e.g., prepared foods, fast food, sweets). 
• • Keep reading about brain-healthy foods in 6 foods to eat or avoid to prevent Alzheimer’s disease.
• Sleep: Aim for 7-9 hours per night to allow the brain to rest and reset.
• Social connection: Stay engaged with family, friends, and community activities. 
• Lifelong learning: Strengthen brain function as you age through reading, writing, and exploring new hobbies to challenge your mind and improve focus, creativity, and memory.
• Stress management: Techniques like mindfulness and relaxation can reduce stress and have a positive impact on brain health. Talk to someone for emotional support.
• Brain training games: Brain exercises such as puzzles, sudoku, crosswords, or memory card games can help the mind stay sharp.

Together, these habits can help you stay sharp and protect your brain health.

Key takeaways for brain health as you age

• Talk to your doctor: If you have concerns or questions about brain health as you age, it’s best to meet with your provider.
• Exercise: Move a little more each day with short walks or chair exercises. Try a variety of workouts like aerobic, strength, functional, and mind-body exercises. Add dual-tasking activities in Bold classes to boost memory and cognitive flexibility.
• Other lifestyle habits: Eat a brain-healthy diet, stay connected, play brain training games, and get enough sleep to support brain function.

Move your body regularly and practice healthy habits to build resilience and keep your mind sharp for years to come.