Cognitive Health and How To Support It

So how do you support your brain’s performance, sharpness, and reserve?* It may come more easily to some people than to others. While genetics help set the stage for brain health, there’s still plenty you can do to support cognitive fitness.*

First, remember that a healthy body supports a healthy brain.* That means seeing your doctor regularly, following their guidance, and managing any medical conditions you may have.

What Is Cognitive Health?

Cognitive health refers to the overall well-being and performance of the brain’s mental processes.* It includes the ability to think, learn, remember, reason, solve problems, and process information effectively.* Good cognitive health is essential for daily activities, decision-making, communication, and meaningful engagement with the world.*

Testing Your Cognitive Ability

A cognitive test checks how well your brain is functioning.* It may include simple questions and tasks designed to spot problems with memory, attention, and reasoning.* These are sometimes called cognitive screenings or assessments.¹ But before we dive into testing, it helps to understand what cognition means.

What Is Cognition?

Cognition is the brain’s ability to process information from your senses—it’s essentially your body’s thought center.¹

Cognitive functions include¹:

• Thinking

• Learning

• Understanding and using language

• Remembering

• Paying attention

• Reasoning

• Making decisions

• Applying judgment

What kinds of questions and tasks are asked in cognitive tests?

Cognitive tests come in different forms, each targeting specific mental skills. The tasks can vary, but they generally evaluate the following areas¹:

• Orientation: Questions about the current date, location, or your own name.
  

• Attention and Short-Term Learning: Recalling a short list of items.
  

• Concentration: Spelling words forwards and backwards.
  

• Short-Term Recall: Remembering objects or sounds presented minutes earlier.
  

• Short-Term Memory: Recalling an event from the past day or two.
  

• Long-Term Memory: Describing an event from years ago.
  

• Abstract Thinking: Identifying relationships (e.g., cats, dogs, horses = animals), explaining proverbs, or completing analogies.

• Language Proficiency: Naming objects, reading, writing, or repeating phrases.

• Language Comprehension: Following simple instructions, like placing your right hand on your left knee.

• Object and Spatial Recognition: Drawing shapes or a clock to test spatial awareness.

• Motor Skills: Demonstrating an action such as brushing teeth.
  

• Math Skills: Solving simple subtraction sequences.
  

• Judgment: Responding to scenarios (e.g., “If you saw someone injured, what would you do?”).

How To Support Cognitive Health*

As we age, it’s natural for both body and brain to change.* While some of this is unavoidable, there are proactive steps you can take to support memory and overall brain function.*²

1. Get Active - Regularly.

The phrase “healthy body, healthy mind” reflects how closely physical activity and brain health are linked.* Research suggests that regular exercise helps support brain connections and blood flow, both of which support memory and mental sharpness.* Aim for 30–60 minutes of activity—like walking, swimming, or any form of physical activity—several times a week.²

2. Rest for 7-8 Hours.

Quality sleep is vital for brain function.* It helps restore proteins, supports memory, and focus.* Adults should aim for seven to eight hours of uninterrupted sleep each night. Conditions like sleep apnea can interfere with this process and should be addressed with your healthcare provider.²

3. Nutrient-Rich Diets

A balanced diet is essential for brain health.* The Mediterranean diet—rich in fruits, vegetables, whole grains, fish, and certain fats like olive oil—has been linked to supporting long-term health.* Nutrients such as omega fatty acids are especially important for supporting cognitive health.*²

4. Stimulate The Brain.

Think of your brain like a muscle—it needs exercise. Activities like crosswords, Sudoku, reading, card games, or puzzles can stimulate different areas of the brain. The more variety, the better. Try to limit passive activities like excessive TV watching, which don’t provide the same benefits.²

5. Social Engagement.

Social interaction can help reduce stress, which can affect memory.* Staying connected with friends, family, or community groups can help support brain health. Studies show isolation may contribute to brain shrinkage, while social engagement is beneficial.²

6. Keep It Pumping.

The health of your arteries and veins is essential to your heart health but also critical for brain health.* Get your blood pressure, blood sugar, and cholesterol checked regularly, and take steps with your doctor to keep your numbers within a normal range.*²

Conclusion

In conclusion, supporting and bolstering your cognitive health is a multifaceted endeavor that involves both your lifestyle choices and regular medical attention.* While genetics play a role in determining your brain health, you have the power to positively influence it through various means.*

First and foremost, remember that taking care of your body is the foundation for supporting brain health.* Regular medical check-ups, following your doctor's advice, and managing any existing health conditions are essential steps in this journey. Your overall well-being is interconnected with your brain's health.*

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

References:

1. Cleveland Clinic. (2022). Cognitive Test. Retrieved from https://my.clevelandclinic.org/health/articles/22306-cognitive-test (Accessed on 21 December 2023)

2. Harvard Health Publishing. (2022). 12 Ways to Keep Your Brain Young. Harvard Health. Retrieved from https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young (Accessed on 21 December 2023)