People whose brains have less myelin — the fatty tissue that insulates nerve cells — experience steeper declines in cognition over time, according to an NIA study published in Alzheimer’s & Dementia. The findings show the impact of myelin content as healthy people age and underscore myelin as a potential therapeutic target for neurodegenerative diseases, such as Alzheimer’s and mild cognitive impairment.

Myelin is an insulating layer that forms around nerves, including those in the brain. It helps neurons communicate more efficiently, maintain a healthy water balance, and respond to signals involved in memory formation and other cognitive functions. Previous studies have shown that myelin production slows as people age, but whether changes in myelin are linked to age-related changes in cognition remained unknown. However, some animal study evidence suggests changes in myelin may be responsible for cognitive deficits in neurodegenerative diseases.

For this study, the team of NIA scientists gathered data from 123 cognitively unimpaired adults enrolled in the Baltimore Longitudinal Study of Aging and from the Genetic and Epigenetic Signatures of Translational Aging Laboratory Testing study. The researchers tested several different types of cognition and used magnetic resonance imaging (MRI) brain scans to measure myelin content in the brain. They looked at two different MRI-based measurements to estimate the amount of myelin: myelin water fraction (MWF) and longitudinal relaxation rate (R1).

For both measurements, lower myelin was linked to greater cognitive decline over time. Lower myelin, as measured with MWF, was associated with a steeper decline in executive function, which includes skills such as planning, problem-solving, organization, and multitasking. Lower myelin as measured with R1 was associated with a faster decline in verbal fluency, which measures the ability to retrieve information from memory. These findings contribute to a foundation for further studies that explore how age-related changes in myelin are different in people who develop neurodegenerative diseases.

While, overall, this study establishes a meaningful relationship between myelin content and cognition, the authors noted some limitations, mainly that the cohort size was relatively small and included a higher proportion of men and White participants. Future research should reexamine the link in a larger, more diverse study cohort; explore the link between myelin and cognition in people with neurodegenerative diseases; and test whether promoting myelin production could be an effective strategy to prevent disease.

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The MIND and Mediterranean diets — both of which are rich in vegetables, fruits, whole grains, olive oil, beans, and fish — are associated with fewer signs of Alzheimer’s disease in the brains of older adults. Green leafy vegetables in particular were associated with less Alzheimer’s brain pathology. This NIA-funded study, published in Neurology, suggests these diets may help protect the brain from damage caused by Alzheimer’s.

Primarily plant-based, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) and Mediterranean diets are rich in nutrients important for brain health. The MIND diet features vegetables, especially green leafy vegetables such as spinach, romaine lettuce, and kale; berries over other fruit; and beans, nuts, and one or more weekly servings of fish. The Mediterranean diet consists of vegetables, fruit, legumes, nuts, and at least three servings of fish each week. Both diets also include olive oil, whole grains, and small amounts of wine; and limit red meat.

Previous research has shown these diets may slow cognitive decline and reduce the risk of Alzheimer’s. In this study, researchers at Rush University Medical Center examined the association of these diets with brain changes linked with Alzheimer’s.

The study involved 581 participants who agreed to donate their brains at death for dementia research. On average, the participants began the study with a first dietary assessment at an average age of 84 years. Annually, for more than a decade, they completed questionnaires about the food they ate in various categories. After the participants’ deaths, the researchers examined the donated brains for amyloid plaques and tau tangles, two protein hallmarks of Alzheimer’s.

The researchers also used the questionnaire information to score adherence to the two diets. Higher scores were given to participants who reported eating foods that each diet defined as healthy and reduced scores for unhealthy foods, such as red meat, and high-sugar and high-fat foods.

The brains of participants who had higher diet scores showed fewer signs of Alzheimer’s. This was primarily due to lower levels of amyloid plaques. This trend was not influenced by other lifestyle factors, including physical activity and smoking, or vascular health. There was no correlation between the diet scores and the presence of tangles.

The study’s participants were mostly White, non-Hispanic, and older. Future studies are needed with more diverse populations to examine how different foods affect the brain and the cellular processes involved, such as inflammation. Nonetheless, the findings suggest that diet is an important lifestyle factor that needs further research as an Alzheimer’s prevention strategy.

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Overview

Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others. Mental health is more than the absence of a mental illness—it’s essential to your overall health and quality of life. Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.

About Self-Care

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

Here are some tips to help you get started with self-care:

Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.

Eat healthy. Regular meals, and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.

Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.

Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.

Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

Practice gratitude. Remind yourself daily of the things you are grateful for. Be specific. Write them down at night, or replay them in your mind.

Focus on positivity. Identify and challenge your negative and unhelpful thoughts.

Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.

Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.

For other ideas for healthy practices for your mind, body, surroundings, and relationships, see the National Institutes of Health (NIH) Wellness Toolkits.

When to Seek Professional Help

Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:

• Difficulty sleeping
• Appetite changes that result in unwanted weight changes
• Struggling to get out of bed in the morning because of my mood
• Difficulty concentrating
• Loss of interest in things you usually find enjoyable
• Inability to perform usual daily functions and responsibilities

Don’t wait until your symptoms are overwhelming. Talk about your concerns with your primary care provider, who can refer you to a mental health professional if needed. If you don’t know where to start, read the National Institute of Mental Health (NIMH) Tips for Talking With a Health Care Provider About Your Mental Health. Learn more about how to get help or find a provider on the NIMH’s Help for Mental Illnesses webpage.

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Published by: AARP

You already know that a bad diet and a permanent indentation on the couch aren’t good for your brain. But there are some lesser-known daily routines that could be undermining your cognition, says Jessica Caldwell, a neuropsychologist and director of the Women’s Alzheimer’s Movement Prevention Center at the Cleveland Clinic. Altering just one of these habits could change how your brain works — and help you age healthier and better. And it’s never too late to start. Even people with memory issues can benefit from altering harmful behaviors.

1. You accentuate the negative

Ruminating on grudges, resentments, and negative thoughts won’t just keep you in a pessimistic mood; it has also been linked to a decline in cognition and memory in people 55 and older, according to a study in the journal. Participants who repeatedly dwelled on negative thoughts had more amyloid and tau deposits in their brains, the biological markers of Alzheimer’s disease.

Next time you’re overtaken by negative thoughts; do the following:

• Make a list of five specific things that you are grateful for and focus on those.
• Take some deep belly breaths, try a new task, or change your focus to something in your environment.
• When a negative thought pops up, greet it with “Hello,” then tell it “Goodbye.”

2. You skip your vaccines

It’s estimated that more than half of Americans blew off the flu shot during the 2021 flu season, and we know that today many people are hesitant about keeping up with COVID-19 boosters. But opting out of vaccinations may be a missed opportunity in the fight against dementia.

3. You drink sugary beverages

If your usual breakfast includes a tall glass of orange juice, take note. A 2017 study associated sugary beverage consumption with poorer episodic memory as well as lower total brain volume and hippocampal volume. And 2022 research found that sugar-sweetened beverages like soft drinks, sweetened tea, fruit drinks, sports drinks, and energy drinks were all significantly linked to 4. You have unhealthy sleep habits

Quality sleep is crucial to a sharp and productive mind, according to the Global Council on Brain Health.

Consistency is one important marker of good quality sleep: Go to bed and wake up at the same time every day. Shift work, changing time zones, chronic stress, and too much caffeine or alcohol can all throw off your rhythm. So, too, can sleeping in a room that’s not cool or dark enough. And if you have symptoms of sleep apnea, such as snoring or daytime sleepiness, see a doctor for declined cognitive function.

5. You crank up your headphones

If it’s bad for your ears, it could very well be bad for your brain. In a study of 639 adults ages 36 to 90, mild hearing loss was associated with a nearly twofold likelihood of dementia.

As a rule, if someone else can hear sound from your earbuds, they’re too loud, says Nicholas Reed, assistant professor at the Johns Hopkins Bloomberg School of Public Health. He also recommends carrying a pair of foam earplugs with you and using them at concerts or sporting events, and removing yourself from loud environments when possible.

6. You regularly take this type of medicine

A wide array of drugs — including tricyclic antidepressants, some overactive bladder medications, and some over-the-counter antihistamines — can block the actions of acetylcholine, a brain chemical important for learning and memory. A study found that higher cumulative use of these drugs was associated with an increased incidence of dementia.

7. You don’t have a sense of purpose

Bosses, kids, spouses — when we’re younger, it seems like everyone is relying on us. But when we get older, freedom from those responsibilities can have a darker side.

“Having a reason to get up in the morning, knowing that people are depending upon you, feeling that you are making important contributions can contribute to healthy aging,” explains Scott Kaiser, M.D., director of Geriatric Cognitive Health at the Pacific Neuroscience Institute.

8. You’re not a fan of flossing

Do you roll your eyes when your dentist tells you to floss? You may want to give it a whirl. “Poor oral hygiene can lead to the buildup of bacteria in the mouth, leading to inflammation of the gums [gingivitis], which if left untreated can lead to a chronic infection called periodontitis,” says Hara. A 2022 study found that poor periodontal health and tooth loss appear to increase the risk of both cognitive decline and dementia.

9. You have a few drinks per week

Even light to moderate drinking can cause reduced brain volume, according to a 2022 study by the University of Pennsylvania. The researchers found that half a beer per day was enough to trigger these changes — and that the link grew stronger the greater the level of alcohol consumption.

So, a 50-year-old who went from one drink a day to two experienced associated changes in the brain equivalent to age two years. And increasing from two to three drinks at that age was like aging the brain by three and a half years.

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