Why Train Your Brain? (And How?)
Understand the importance of maintaining cognitive health through practices such as brain games and lifelong learning.
Your brain, like your muscles, relies on intentional, sustained training to stay in shape.
To help you live better and longer, our healthspan initiative offers research-backed insights for healthier living into how you eat, sleep, move and connect with others. This educational piece will focus mainly on brain health, including how to maintain it, boost it and stave off cognitive decline.
A Closer Look at the Aging Brain
It’s no surprise that, as we age, our brains change. “Cognitive decline is a part of normal healthy aging,” according to the American Psychological Association, but there are ways to minimize it and possibly slow it down.
Research confirms that humans lose brain volume as they age, a process that’s referred to as neurodegeneration. These changes can include:
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Certain parts of the brain shrink.
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Communication between specific neurons may be less effective.
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Blood flow in the brain may decrease.
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Inflammation may increase.
The good news is that, according to The Buck Institute, “The brain maintains ‘plasticity’ throughout most of our lifetime, and scientific interventions show promise.” We look at some of these research-backed tactics below.
Can We Slow Down Brain Aging?
Ultimately, we can’t stop the natural changes that occur to our brains as we age, but we can take measures to combat the effects of neurodegeneration. Food, sleep, exercise, social engagement — they all go hand in hand when it comes to longevity.
Tips for Boosting Brain Health
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Do your best to manage stress. Make time for mindfulness, meditation, therapy or other healthy habits that keep anxiety and stress at a minimum.
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Remain active and diversify exercise routines. Prioritize physical fitness and varied movement to regularly engage all of your muscles.
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Stay engaged with lifelong learning efforts. Learning means developing new and stronger connections (known as synapses) between neurons in your brain, promoting neuroplasticity.
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Get enough sleep and social engagement. Make an effort to sleep for at least 7 hours every night, and interact with at least one person (even if it’s your barista) every day to stay stimulated.
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Include lots of fruits, vegetables, legumes and whole grains in your diet. Research suggests that certain foods, such as leafy greens, berries and walnuts, can nourish the brain.
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Don’t assume your cognitive health status. Use a research-backed brain training tool to stay sharp and help protect against cognitive conditions, such as dementia.
Research-Backed Brain Training
How can we exercise our brains? While practicing skills is great for your mental, physical and cognitive health for various reasons, it isn’t necessarily effective for building a rich network of synapses and supporting plasticity. For that, try lifelong learning tactics, such as:
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Engaging in interesting problems
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Developing flexible strategies
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Interacting with other people
In your brain training journey, you’ll likely come across games and puzzles that claim to improve cognition, but it’s important to confirm the supporting research behind them. For example, one evidence-backed resource you might want to consider is BrainHQ, an organization that specializes in exercises for memory, attention and more — with proven results. In a long-term study, adults who participated in BrainHQ’s cognitive speed training and boosters reduced their risk of getting Alzheimer’s and dementia by 25%.
Parting Advice
Proper brain training can halt or even reverse symptoms of brain aging, but stimulating your brain with diverse activities and movement strengthens more than just neurological connections; it also helps support your overall health and wellness. Take walking with a friend as an example — it strengthens your heart, brain, mood and social bonds at the same time, making it one of the simplest habits for long-term health.
Consult with your physician regularly to discuss any concerns about your cognitive health. You can visit the BrainHQ blog for additional insights on bettering your brain health, and expect more healthspan tips in the months to come. In the meantime, browse some of our other healthspan updates for even more ways to live better.
The content of this article was reviewed by Dr. Chris Jaeger, MD, consulting medical director, HumanGood.
How To Find and Follow Your Good 🏹
Discover the power of purpose and how pursuing your passions can unlock the joys of aging.
To help you live better and longer, our healthspan initiative offers research-backed insights to improve how you eat, sleep, move and connect with others. This educational piece will focus mainly on mental health — specifically, how pursuing your passions can enhance both your cognitive health and quality of life.
The Benefits of a Meaningful Life
When our motivation flounders, it’s important to remind ourselves of our “why” — what is the underlying purpose that truly drives us? And why is it so important to have one?
To illustrate, we turn to the acclaimed research of Dan Buettner and Sam Skemp. What was initially an expedition for National Geographic “evolved into the discovery of the five places around the world where people consistently live over 100 years old,” based on nine evidence-based commonalities. It’s believed that these common denominators, known as “The Power 9,” are capable of slowing the aging process.
One of the commonalities — “purpose” — can be described as “why I wake up in the morning.” According to the research, “knowing your sense of purpose is worth up to 7 years of extra life expectancy.”
10 Research-Backed Benefits of Living With Purpose
Psychology Today states that simply having a purpose in life can have numerous benefits, including:
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Happiness and well-being
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Healthier habits
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Stronger relationships
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Greater prosperity
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Higher functional fitness
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Lower all-cause mortality
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Better sleep
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Reduced risk of Alzheimer’s
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Better mental health
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Better heart health
What It Looks Like To Live Meaningfully
Everyone’s journey to finding themselves looks a bit different. Don’t put yourself in a box! Be curious, and explore new experiences that may offer a fresh perspective.
Consider Doug, an avid golfer, who shot an enviable 73 at the age of 72. When he’s not out on the course, his artistic endeavor of choice is singing in the church choir, which he has done for more than 30 years. He also serves as first vice president of the Residents’ Council at The Terraces at San Joaquin Gardens, focusing on creating consensus among the residents and taking on community projects, including a solar energy proposal.
Or look at Victor of The Mansion at Rosemont in Pennsylvania. When he was invited to attend one of the first meetings of the “Rosemont Players” drama club, he was somewhat apprehensive because he had no real interest or experience in drama. But six productions later, Victor is smitten with the stage and the camaraderie it has created in his life.
Practical Advice for Finding Your Purpose
There can be a lot of pressure to live meaningfully in your later years and find your passion project, especially if you have newfound free time. Here are a few tips to get you started:
Reframe Your Mindset About Aging
Try to focus on the joys of getting older instead of the hassles. Despite what you may believe, you can rediscover passions or learn something new at any age. An article from Yale Public Health Magazine puts it succinctly, “Positive age beliefs ... lead to better health and even longer life – 7.5 years on average, in fact.”
Take Time for Self-Discovery
Spend some time reflecting on your life. Consider your interests and what makes you feel the most “you.” Some people find that practicing mindfulness by journaling is an effective method of self-reflection, while others may turn to group or individual therapy to learn more about themselves. Everyone’s journey to self-discovery looks different — what matters is unearthing your true self.
Find Your People
Become a part of a supportive community and nurture it. Find a group or a like-minded individual to build connections with; human connections and community can be a source of encouragement, motivation and curiosity. Get involved in your community, volunteer or join a club — it helps to have people there to inspire and motivate you!
Plenty of older adults use social media sites, such as Facebook, to search for and find classes, workshops or other events for those with similar interests. Don’t be afraid to branch out and explore something brand-new!
Parting Advice
And remember: Don’t put too much pressure on yourself to “find your calling.” While it's helpful to create goals for yourself, don't beat yourself up if you don't reach them right away. Take your time to try new things, experiment and connect with others that may bring inspiration and unexpected interests.
The path to your good is paved with potential. Instead of focusing on hitting objectives, prioritize relationships, lifelong learning and continued growth, and you will get there.
For questions, feel free to contact innovation@HumanGood.org — and expect more healthspan tips in the months to come!
A Love Letter to Your Body
Show your body the appreciation it deserves with these nutrition and wellness tips.
To help you live better and longer, our healthspan initiative offers research-backed insights into healthier living via how you eat, sleep, move and connect with others. This educational piece will focus on ways to nourish your body and show your appreciation for all it achieves by giving it the fuel it needs to stay strong and sharp.
Food Is Medicine
“At the heart of it, the answer is very simple: We could solve diseases by improving nutrition.” –Buck Institute Professor Pankaj Kapahi, Ph.D.
Research shows there are four pillars of a healthy diet for your heart and your brain:
- Leafy greens
- Colorful fruits and vegetables
- Fish
- Nuts, whole grains and legumes
Examples of necessary nutrients include carbohydrates, protein, fat, potassium, iron, B vitamins, and vitamins A, C, D, E and K. Prioritize getting essential vitamins and minerals via real food over supplements. As Adam Baird, HumanGood’s culinary director, likes to say, “Nature provides organically. Supplements or fortifications cannot replace the organic and natural components a well-balanced diet contains.”
According to the >National Institutes of Health (NIH), “Some dietary supplements can improve overall health and help manage some health conditions,” but be sure to talk to your physician or registered dietitian to determine what you should be taking.
Often-Overlooked Health & Wellness Advice
With so much information out there regarding personal health, you want to be sure you’re taking the right approach to wellness. Below, we clear up a few common misconceptions.
Pay attention to protein intake.
Protein is an essential macronutrient that provides our bodies with the building blocks it needs to build and repair cells, tissues, bones and muscles. Research suggests that older adults actually need to consume more protein than the average person, with one study of nearly 12,000 individuals aged 51 and older revealing that approximately 46% didn’t meet the daily protein recommendations.
As muscle mass declines with age, the need for protein becomes increasingly important. The general recommendation for those aged 60 and older is 5-6.5 ounces of protein daily. Try to eat a variety of protein-rich foods to get more of the nutrients your body needs.
Stay hydrated.
Approximately 17-28% of Americans are chronically dehydrated, and, according to the NIH, older adults “are 20% to 30% more prone to developing dehydration.” To combat this, the National Council on Aging recommends adults consume approximately one-third of their body weight in ounces of fluids daily. For those aged 51 and older, the National Academy of Medicine suggests about 13 cups for men and nine cups for women per day of fluids.
Tips for Nourishing Your Body
Get enough sleep.
We’ve mentioned it before, and we’ll keep saying it! Good sleep is immensely important to your physical and mental health. The Mayo Clinic recommends adults get 7-9 hours of sleep per night.
Don’t forget to stretch.
Maintaining mobility only becomes more critical as you age and is only possible through regular stretching and mobility training. Harvard Health explains: “Stretching keeps the muscles flexible and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are unable to extend all the way. That puts you at risk for joint pain, strains and muscle damage.”
Prioritize diverse movement.
Of course, exercise is important, but it’s also important to diversify your fitness routine to engage all of your muscles. A combination of cardio (aerobic), strength training and balance work is ideal.
Limit consumption of highly processed foods.
Try to limit artificial sugars, refined carbs, processed meats and other ultra-processed foods, which “tend to include ingredients and additives not generally used in home cooking and contribute to excess calorie consumption,” according to the Yale School of Public Health. These items have typically been modified, making them lower in nutrients and proven to increase the risk of obesity, heart disease and other chronic conditions.
Develop a meditation routine.
This doesn’t have to mean forcing yourself to sit in silence! Find your flow by participating in activities that help you achieve mindfulness, such as journaling, hiking, walking or yoga.
Parting Advice
Food equals fuel — put good in, get good out! When we show our bodies love through nourishment and movement, they love us back by helping us thrive every day.
Listen to your body, practice moderation and partner with your doctor to know what's right for you. Your routine doesn’t need to be perfect. Give yourself credit for positive action and practice gratitude for the things you're doing well.
Expect more healthspan tips in the months to come, and you can find out more about the science behind making good lifestyle choices by visiting the Buck Institute's focus area page on exercise, nutrition and metabolism.
New Year, New You
Find out how to make fitness resolutions that are both ambitious and attainable.
To help you live better and longer, our healthspan initiative offers research-backed insights for healthier living into how you eat, sleep, move and connect with others.
Because many of us have goals surrounding our physical health and fitness, this educational article focuses on “move” as it relates to forming (and sticking to) your New Year’s resolutions. It’s not only about finding ways to get moving but also about building healthy habits through intentional, incremental lifestyle changes. The bottom line: Consistency is more important than intensity.
Let’s dive in!
The Importance of Staying Active
In a Centers for Disease Control and Prevention (CDC)-sponsored podcast, The Importance of Physical Activity for Older Adults, host Montrece Ransom sits down with the CDC’s Dr. David Brown, senior behavioral scientist with the Division of Nutrition, Physical Activity and Obesity.
In the episode, Dr. Brown states: “Physical activity can help us feel better, age better and improve our quality of life so we can keep doing the things we enjoy. Benefits include improved muscle strength, bone health and physical function, which are especially important for helping older adults prevent falls and maintain independence for as long as possible.”
Dr. Brown also stresses an important point: Some physical activity is better than none at all, so do what you can and what your body allows. This is especially crucial advice for those with chronic conditions. Remember: Even small changes add up over time! The important thing is to prioritize self-motivation and forming healthy habits, not burn yourself out.
Exercise Regimen Recommendations
The CDC recommends that those 65 and older participate in a mix of aerobic, muscle-strengthening and balance activities every week. However, people of all ages can benefit from a diverse fitness regimen that includes all of these activities. Research from the Buck Institute reveals that “variety is the spice of fitness,” meaning diversity must be integrated into our routines to include:
- Aerobic physical activity for at least 150 minutes at moderate intensity (e.g., 30 minutes a day, 5 days a week), 75 minutes at vigorous intensity or an equivalent combination of moderate and vigorous intensity exercises
- At least two days of activities that strengthen muscles (using weights or resistance bands)
- Activities to improve balance (such as standing on one leg, using a wobble board or practicing yoga)
In the podcast, Dr. Brown shares some examples of exercises from each of the three primary movement categories: “Aerobic activities include walking, dancing, swimming, and water aerobics. Muscle strengthening activities include lifting weights, working with resistance bands and gardening. And balance activities include walking heel to toe, standing from a sitting position and standing on one leg.”
Tools of the Trade: Wearable Tech
Wearable health-monitoring technology consists of a digital accessory worn on your person that remotely monitors activity and records health attributes in real time. While some of these devices take the form of discrete jewelry (Oura Ring, Limitless Pendant), others can be clipped to clothing (Fitbit Inspire), but many are worn on the wrist (Samsung Galaxy Watch, Google Pixel Watch and Apple Watch).
Although not necessary for staying active, these digital devices help track progress and provide external encouragement. For example, Apple Watch users may be familiar with the incentive of “closing rings,” which represents successful completion of a daily exercise objective (e.g., walking 10,000 steps). This effective feature is known as gamification, and findings originally published in the journal Management Science support its efficacy in promoting physical activity, calling it “a potentially powerful vehicle for improving health behaviors at scale.”
General categories of wearables include:
- Smartwatches, such as an Apple Watch or Medical Guardian
- Fitness devices, such as a Fitbit, Whoop, or Garmin vívosmart
- Smart hearing aids, such as Eargo or Jabra Enhance
- Medical alert systems, such as MobileHelp or Bay Alarm Medical
- GPS trackers, such as AngelSense or Family1st
There are a lot of options on the market, and more are being added all the time. The wearable that’s best for you will depend highly on your individual health needs and preferences. Be sure to consult with your physician about the specific health qualities you need to be monitoring and the best approach to keeping track of them. They can help match you with a device that aligns with your fitness goals, lifestyle and budget.
Parting Advice
When it comes to exercise, do what you can, but push yourself to grow. We think this quote sums up our point pretty succinctly:
"You can have results or excuses, not both.” –Arnold Schwarzenegger, 78
And here’s the good news: Like Buck researcher Mark Tarnopolsky, MD, Ph.D., says, “It’s never too late to start exercising. ... You don’t have to spend your life pumping iron in a gym to reap benefits.” In other words, you don’t have to train like Arnold to be fit — and you can get started anytime!
Feel free to visit the National Institute on Aging for more tips on developing a fitness routine as you age, and expect more healthspan tips in the months to come!
The Significance of Social Connection
See why socialization is essential to your health — plus, get some tips for staying connected!
The World Health Organization (WHO) now recognizes social connection as a global public health priority. Social connectedness is a basic human need, critical to our mental and physical health — as important as food and shelter. The following illustrates just what makes social health so important and how to prioritize it in your everyday life.
Are We More Isolated Than Ever?
With the vast availability of social networks and online access to just about any part of the world, it feels easier than ever to connect with others. However, these amenities may be exactly what is causing the modern “epidemic of loneliness,” particularly in older adults.
“Years after the U.S. began to slowly emerge from mandatory COVID-19 lockdowns, more than half of older adults still spend more time at home and less time socializing in public spaces than they did pre-pandemic, according to new CU Boulder research.”
The True Impact of Social Isolation
Loneliness doesn’t just affect our moods — social isolation is connected to our physical health, which in turn impacts our immunity. Expanding on our focus on proactive immune health, social connectedness can actually strengthen your immune system. A study published in the journal Psychosomatic Medicine states, “Social contact is associated with increased antiviral immunity,” and can even reduce inflammation.
But loneliness impacts far more than just your immune system. Research proves that social isolation is actually worse for you than smoking. This isn’t conjecture — The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community states: “The mortality impact of being socially disconnected is similar to that caused by smoking up to 15 cigarettes a day, and even greater than that associated with obesity and physical inactivity.”
The advisory goes on to say that isolation and lack of social connection in general have been proven to increase the risk of:
- Premature death
- Contracting viruses and respiratory illness
- Disease (specifically heart disease and stroke)
- Anxiety, depression and dementia
“Social connection, like exercise, is a preventative strategy as well as a treatment strategy for chronic conditions, such as obesity, diabetes, cardiovascular disease, cancer and depression.” –Paper in the American Journal of Lifestyle Medicine
The Science of Social Connectedness
Humans are social creatures by nature, which means we need regular, productive interactions with others. According to the paper published in the American Journal of Lifestyle Medicine, “Some psychiatrists go so far as comparing social connection to vitamins: ‘just as we need vitamin C each day, we also need a dose of the human moment—positive contact with other people.’”
The potential health benefits of social connection, according to the Centers for Disease Control and Prevention (CDC), include longer life and better overall health and well-being. It can improve:
- Healthy eating habits
- Physical activity level
- Quality of sleep
- Our ability to manage stress, anxiety, and depression
Additional research confirms “social connection factors as independent predictors of mental and physical health, with some of the strongest evidence on mortality.” These findings are supported by another study, which concluded that “good social connections...are associated with slower cognitive decline.”
Practical Advice for Combating Loneliness
The American Journal of Lifestyle Medicine article recommends connecting with at least one other person in a meaningful way daily, or once a week at an absolute minimum. “Experiencing a sense of belonging to a group is also beneficial, and engaging in group activities once a week or at least once a month is a good place for patients to start.”
Here are a few more tips based on recommendations from the CDC:
Strengthen existing relationships.
- Focus on quality, not quantity. Prioritize deepening existing relationships by reaching out or scheduling time to meet.
- Be responsive, supportive and grateful. Reply to messages in a timely manner and thank people when they reach out.
- Mend meaningful relationships. Practice communication skills by seeking clarification and addressing negative feelings if they arise.
Leverage technology to connect with others.
- Find your crowd. Join common-interest Facebook groups or create a text message group chat with your neighbors.
- Connect with the community. Look up volunteer opportunities online or visit your local library for ideas on how to get involved.
- Pick up the phone. Schedule regular phone calls or video chats with loved ones who live far away.
Think outside the box.
- Don’t overlook the ordinary. Buddy up for basic everyday tasks (e.g., running errands, physical activities or having lunch).
- Head outdoors. Go on a nature walk, visit a local farmers market or start a community garden.
- Learn something new. Sign up for a class, workshop or educational course.
Parting Advice
At HumanGood, we know that relationships are the key ingredient in the recipe for a happy and healthy life. Our advice? Give as much as you get, and don’t be afraid to step out of your comfort zone. There are so many great connections waiting for you just beyond its borders!
And for those seeking additional ways to stay healthy, expect more healthspan tips in the months to come!
Immune Health Through the Seasons
Learn how seasonal changes and aging can impact your immunity — and how to boost it!
Being "healthy" can mean a lot of different things, but it doesn’t mean never getting sick. Everyone gets sick. What does it mean to have a healthy immune system, and how can you boost your immune health as colder months approach?
To help inspire the best lives for our residents and team members, HumanGood has introduced our healthspan initiative — made up of new programs, measures, research and awareness campaigns for our residents and team members.
This educational article covers the topic of immune health, showing you how to prioritize it in your everyday life and as you age, particularly when faced with the seasonal increases in communicable diseases, such as the flu and COVID.
Let’s jump in!
The Importance of a Healthy Immune System as We Age
According to Medline Plus, a number of immune changes are more likely to occur as you age, including:
- The immune system becomes slower to respond, increasing the likelihood you will contract an illness.
- There are fewer immune cells in the body to bring about healing, meaning the body may heal more slowly.
- The immune system's ability to detect and correct cell defects declines, making you more susceptible to infections and cancer.
What is inflammation’s role in immunity?
The Mayo Clinic notes that, as we get older, our innate immune cells proliferate, resulting in increased inflammation throughout the body. The National Institutes of Health (NIH) and numerous other health care agencies refer to this concept as “inflammaging” — the loss of adaptive immunity and the gain of nonspecific innate immunity, which leaves older adults susceptible to infection and unprotected from chronic tissue inflammation.
“This chronic low-level inflammation — often called inflammaging — can exhaust the immune system, so there aren’t enough cells to fight infections. It also can damage nearby healthy tissues,” according to the Mayo Clinic.
Our friends at the Buck Institute also examine the relationship between immunity and inflammation, claiming that all nine hallmarks of the aging process are “triggered by having systemic chronic inflammation in your body,” often referring to inflammation as the “10th hallmark.”
How the Seasons Affect Immunity
There are several ways that the changing seasons affect our immunity. First of all, cooler temperatures and shorter days bring people indoors, which not only limits vitamin D intake but also puts you in closer contact with others, increasing exposure to germs. Additionally, research finds that viruses multiply more rapidly in drier air and lower temperatures.
According to BBC.com, the seasons actually affect human genes. Findings conclude that, of the 22,000 genes scrutinized (nearly all the genes humans possess), a quarter of them showed signs of seasonal variation. “The gene changes that interested the researchers the most were ones involved with immunity and, specifically, inflammation. During cold, winter months ... these genes were more active.”
Healthspan Advice: Tips for Boosting Immunity
Naturally, one of the most impactful ways you can protect your immunity and prevent the spread of illness is with good hand hygiene. Washing your hands may seem like a simple task (and it is!) — even the Centers for Disease Control and Prevention (CDC) states that “handwashing with soap is one of the best ways to stay healthy.”
In addition to washing your hands for at least 20 seconds when necessary, here are a few other tips for boosting immunity:
Prioritize balanced nutrition.
In his article Boosting Immunity: A good practice anytime, Eric Verdin, president and CEO of the Buck Institute, offers a list of foods you should be sure to include in your diet, including:
- Leafy greens, which contain iron, folate and Vitamin C
- Carrots and sweet potatoes, which are high in Vitamin A
- Bell peppers and citrus, which have high amounts of Vitamin C
- Nuts, lentils, seeds, meat and oysters, which are good sources of zinc
Strengthen your body with dynamic exercise.
Getting regular exercise is important, but it’s critical to diversify your regimen. According to the CDC, those who are 65 years or older require a combination of aerobic, muscle-strengthening and balance activities every week. In terms of aerobic physical activity, 150 minutes per week of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise is recommended. Remember, a strong body = a strong immune system!
Update your vaccines.
The NIH states that “Vaccines specifically formulated for older adults are now available and have been shown to provide greater protection from viral infections such as influenza. These vaccines have higher concentrations of antigen or are formulated with adjuvants to boost aging immune responses.”
Two immunizations older adults should consider are the COVID shot (or booster) and the flu shot. Talk to your physician or pharmacist about which vaccines are most age-appropriate for you.
Get enough sleep.
Sleep quality also impacts immune function. The NIH suggests most adults should get 7-8 hours of uninterrupted sleep each night, while older adults should get 7-9 hours.
“What we are learning is that sleep modulates the production of cells that are the protagonists — the main actors — of inflammation,” Filip K. Swirski, Ph.D., director of the Cardiovascular Research Institute at Icahn School of Medicine at Mount Sinai, New York City, said. “Good, quality sleep reduces that inflammatory burden.”
Parting Advice
Of course, always consult with your physician if you have concerns about your immune responses or if you feel you’re constantly getting sick.
Seasonal changes aren’t the only thing impacting your immune health — age also plays a big part! Make sure you’re getting the sleep, nutrition and exercise necessary to keep you in top-notch shape at any age.
For more information on immunity and its relationship with aging, check out this podcast episode from the Buck Institute, Immunity and Beyond.
Instead of just adding years to your life, the HumanGood healthspan initiative aims to add more life to your years by offering resources to increase your healthspan and boost your quality of life. Expect more healthspan tips in the months to come!
Boosting Brain Health
It’s never too late to prioritize brain health! Here are some simple ways to maintain and improve cognition.
When we talk about being “healthy,” we often only consider what we can see or feel. But what about how we think? Cognitive health also impacts healthspan — the years people live in good health with vitality and purpose.
To illustrate what healthspan is and provide guidance on how to live a long and healthy life, we’ve developed the HumanGood healthspan initiative — made up of measures, programs, research and awareness content (such as this communication) for our residents and team members. We will periodically share healthspan-related educational articles and insights for increasing healthspan and quality of life.
Today, we focus on brain health and why it’s never too late to prioritize it in your everyday life. We offer some simple steps — backed by the latest research — that you can take to maintain and improve your cognition.
Improving Cognitive Health
As we age, our body systems undergo certain changes that affect our muscles, metabolism and brain. Because less use leads to diminishing performance, we may experience reduced muscle strength, decreased flexibility, new nutrient requirements and reduced neural connections.
But you can help combat this loss by keeping your brain sharp.
What are some other ways we can keep our brains sharp? Here are a few suggestions from experts in the field:
- Stay social. Have coffee with a friend, reach out to a high school buddy, volunteer or join a club to get involved in the community.
- Stay engaged. Keep your mind stimulated with structured games, such as crossword puzzles, or try learning a new language or recipe.
- Stay active. Aim for at least 150 minutes of moderate exercise a week that includes a variety of movements. That's right, physical activity supports brain health!
Change can be hard. Experts advise starting small. Build healthy habits gradually and focus on consistency over intensity. For more info on cognitive fitness, check out Cognitive Fitness: Help your brain look great in spandex. And most importantly, if you have concerns about your brain health, consult your physician.
Can We Help the Aging Brain?
For many seniors, neurodegeneration due to brain aging is a serious concern. Scientists have been researching for decades whether or not humans are capable of stalling or even slowing the degeneration of neurons, which is widely considered to be a cause of cognitive disorders, such as dementia.
Associate professor Ashley Webb, Ph.D., investigates the molecular mechanisms of brain aging and neurodegeneration at The Buck Institute’s Webb lab. She studies cognitive activity in animals to draw parallels between their brain activity and that of humans.
“It’s been dogma that after reaching adulthood humans can’t form new brain cells,” according to The Buck Institute. Research has disproven this dogma in rodents, leading to the hypothesis that the human brain may have the same capacity for neurogenesis, regrowing and developing nervous tissue. Such findings offer hope for minimizing the risk of conditions such as Alzheimer’s.
Lifelong Learning for Lifelong Health
“I care about brain health because I want to remember the names of all the people in my community and to contribute to the meaningful conversations that happen around the lunch table.” —Dorothy Keane, HumanGood resident
A healthy brain means prioritizing lifelong learning. What does it mean to be a lifelong learner? An article by Claire Spafford, science educator at The Buck Institute, says: “Keeping our brains plastic through exposure to new experiences keeps them primed to adapt to the changes that come with aging.”
She notes that "engaging in interesting problems, developing flexible strategies and interacting with other people helps a brain build a rich network of synapses and supports the plasticity necessary to respond to new challenges.”
Don’t just think. Engage. Explore. Expand. Because there’s evidence that “neurons start forming new synapses within a few hours of trying something new,” which means your brain is just waiting to soak up some new knowledge!
Parting Advice
A healthy mind is the foundation for a healthy life. Keep your mind stimulated by getting enough physical exercise, staying social and pursuing lifelong learning.
Our mission at HumanGood is to inspire your best life, and that requires a holistic approach to wellness — one that considers every aspect of personal health, including mental and physical. By providing you with the information and resources you need to maintain and improve your health, we fulfill this mission and help create a better community for our residents and their families.
The content of this article was reviewed by Dr. Chris Jaeger, MD, consulting medical director, HumanGood
Healthspan: Why It’s Important To Focus on Living Healthier for Longer
Learn about healthspan and get tips for living better.
At HumanGood, our mission is to inspire your best life, and we believe that living your best life starts with your health.
Research shows that healthy aging means more than just living a long life — it’s about being healthier during the years that we have. While lifespan focuses on the quantity of years, healthspan is all about quality. The goal of improving one's healthspan is to live better for longer times in your life — to have more years where you are able to live healthier and continue to do the things you love as you age.
Healthspan and HumanGood
To help inspire the best lives for our residents and team members, HumanGood has introduced our healthspan initiative — made up of new programs, measures, research and awareness campaigns for our residents and team members.
At this year’s The Big Connect, President and CEO John Cochrane shared the need to close the gap between healthspan and lifespan and how HumanGood is contributing to a better quality of life for everyone.
“[The goal of our healthspan initiative] is to translate the idea of healthspan from the most brilliant minds in the world ... into something you can eat, sleep on, wear and ultimately get customized recommendations from. Why does that matter? Because breakthroughs may be discovered in the lab, but that is not where they are brought to life. Only we can do that,” he said.
Simple Tips to Boost Your Healthspan
What steps can you take to boost your healthspan and add more life to your years?
“[One paper found] that 93% of human longevity is nongenetic — around choice and exposure. This is [just] one paper, but it shows at a high level how much our choice and what we do now, or even later in life, actually affects our ability to live longer.” —Remy Gross, executive vice president, The Buck Institute for Research on Aging.
As individuals, we all have the ability to improve our healthspans through practical action and healthier choices. Healthspan is holistic. It encompasses a lifetime of good health and the ability to continue doing the things you enjoy.
How can you start to improve your healthspan?
- Get enough sleep: Sleep has a massive impact on your happiness, immune system, heart health, weight management, quality of life and mental health.
- Stay social: Step outside of your comfort zone to talk to others you may not know well, seize opportunities for interaction and live in a supportive community full of friendly people.
- Prioritize good nutrition and stay hydrated: Focus on a balanced and varied diet that includes plenty of water and whole foods to support your body and prevent any nutritional deficiencies.
- Adopt a physical fitness routine: Even low-impact exercises, such as water aerobics, Pilates, yoga, walking, cycling and weight training, can have a large impact on improving your health.
- See your doctor regularly: Checking for conditions before they become a problem and managing them mindfully allows for timely treatment and prevention of further complications. Plus, it enables you to make any necessary changes to reduce the likelihood of chronic conditions.
You can learn more about these tips from our blog post, A Longer, Healthier Life: Simple Tips to Boost Your Healthspan.
Parting Advice
Healthy living can be easy — and fun! Living well is all about discovering what makes you feel great by making healthy choices and prioritizing your mental, physical and social health.
Instead of just adding years to your life, the HumanGood healthspan initiative aims to add more life to your years by offering resources to increase your healthspan and boost your quality of life.
We will be sharing more information about ways you can improve your healthspan in the months to come.
