Building Cognitive Reserve

Cognitive reserve is the ability of the brain to resist damage and maintain normal function despite aging, disease, or injury. It’s a theoretical concept that helps explain why some people are more resilient to brain changes than others. I’ve been thinking a lot more about this in recent times, especially after stumbling on an instagram story about 3 early warning signs of Alzheimer’s. Unfortunately, I didn’t save the story, but here are some signs of early Alzheimer’s Disease and I *gulp* tick all the boxes:

• Forgetting about recent conversations or events.
• Misplacing items.
• Forgetting the names of places and objects.
• Having trouble thinking of the right word.
• Asking questions repetitively.
• Showing poor judgement or finding it harder to make decisions.
• Becoming less flexible and more hesitant to try new things.

To prevent osteoporosis, we are encouraged to build bone mass through weight and resistance training. The rationale being that if we have greater bone density, it can help negate the gradual bone loss that occurs naturally with age. This becomes even more important when there is a familial history of osteoporosis. Since we know we are part of the population that suffers a higher susceptibility for the condition, we need to take our preventive measures more seriously.

If building bone mass helps to protect against osteoporosis, doesn’t it stand to reason that building cognitive reserve will help to protect us against Alzheimer’s? A study in Neurology seems to suggest it could. While it may not be conclusive evidence, I think I’ll take it. Aside from “leading a healthy lifestyle” which is the preventive model for just about any potential health condition, I’d like to further improve my odds with some extra cognitive reserve.

8 Ways to Build Cognitive Reserve

Or so Mayo Clinic says…

1. Have an active social and intellectual life throughout the adult years.
2. Do intellectually stimulating activities such as using a computer, playing games, reading books and engaging in crafts.
3. Read.
4. Watch less TV. 
5. Take courses, learn new languages, travel, and go to the theater.
6. Choose activities that absorb your mind, draw you in and engage your thought processes.
7. Make a deliberate effort to pay attention to what you’re doing. In other words, stay present. Mindfulness meditation is also good for this.
8. Engage in enjoyable leisure activities, especially social ones.

Not all activities are equal – some are better than others for building cognitive reserve. For example, reading books is better than reading newspapers. As for why this would be so, I believe the answer lies in point 6. Reading a book absorbs more of your mind, drawing you in, and engaging your thought processes. Could it also be in part that reading a book is more cognitively demanding than reading the newspaper? Is it fair to say that the more cognitive resources the activity engages, the better it is for building cognitive reserve?

Perhaps that is why social activities or activities with a social component involved are highlighted frequently as activities that build cognitive reserves because they are cognitively demanding. In a social interaction, we need to interpret social cues, such as body language, facial expressions, vocal tones, and personal space. We also need to understand the perspective of the other person, evaluate their mental state, and read their emotions. At the same time, we must manage our emotions, and respond appropriately. Multiple areas of the brain are required for this to happen.

Since time is of the essence these days, if you only had time to do one thing, it should be an activity that:

• Requires some form of social interaction.
• Is cognitively challenging – the more challenging it is, the better.
• Requires your full attention and for you to be mentally present as you engage in it.

Any activity that ticks all three boxes is a winner. It probably goes without saying that it should be an activity you enjoy, otherwise staying consistent with it would be a real challenge.

Avoid Activities that Negatively Impact Cognitive Health

If cognitive reserve was a diet, the activities that help to build it would be healthy food and those that negatively affect it would be junk food. What sort of activities are cognitive junk food? Really, it is anything that encourages you not to use your brain. Does that mean we always need to choose the harder way to do things? Personally, I wouldn’t always. Just because we want to eat healthier doesn’t mean we can’t enjoy a slice of chocolate cake. What is life without the little joys? At the end of the day, I believe it is all about moderation and net positives.