How to improve cognitive reserve
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Improving cognitive reserve involves adopting certain lifestyle factors that can enhance memory performance and protect against cognitive decline as we age. Here are several strategies discussed by experts on the :
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Lifestyle Factors: , a memory research specialist, highlights the significance of maintaining healthy lifestyle habits. A study involving 29,000 subjects in China showed that individuals who adhered to four to six healthy habits performed nearly twice as well on memory tests compared to those with minimal healthy practices. Essential factors include regular physical exercise, cognitive and social engagement, a low-inflammatory diet, smoking cessation, and moderating alcohol consumption 1.
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Inflammation Mitigation: Neuroinflammation is a significant risk factor for cognitive decline and can deplete cognitive reserve. Efforts to reduce inflammation, such as through diet and lifestyle adjustments, may help protect against conditions like Alzheimer's disease. The role of inflammation in various cognitive impairments, including those associated with long Covid, is also highlighted as a concern deserving attention 2.
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Cold Exposure: Engaging in deliberate cold exposure, such as cold showers or ice baths, can increase dopamine and epinephrine levels, enhancing mood, focus, and concentration. This method not only supports immune function but can also help maintain cognitive clarity under stress, training your brain's ability to stay engaged in high-stress environments 3 4.
Incorporating these strategies can build cognitive resilience and potentially offset age-related cognitive decline.
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