Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

 What is Cognitive impairment ?

    Cognition means your understanding, comprehension and other mental abilities.  Cognitive function or cognition refers to higher-level functions of the brain such as acquiring knowledge, perception, attention, judgment, decision making, processing speed, executive function, cognitive flexibility, task switching, comprehension, response inhibition, and memory performance etc.

 Cognitive impairment is a condition which can affect the independence and quality of life a person.This state is the outcome multiple causes among which free radical attack tops the list.

     Alzheimer’s diseases is one of the most common causes of cognitive impairment and it is seen in people with positive family history and in those people also who had no genetic predisposition. The only probable cause is free radical damage to brain. Free radicals, the by products of metabolism, cause oxidative stress to the brain. It is a form of brain cell injury and lwhich cause nerve cell damage.

 Other contributory factors causing cognitive impairment include:

·  Sleep deprivation

  Sleep deprivation may cause brain fatigue & it can elevate your stress levels. Sleep is crucial for the repairing mechanism of the brain and nervous system  as they help to regenerate certain areas of brain and its proper functioning.

  Scientific studies reveals that during the state of sleep, the cerebrospinal fluid removes the beta-amyloid metabolite in the brain. These fibrils are harmful to brain and have been implicated in the disease pathology of Alzheimer’s disease.

  Moreover, sleep deprivation can negatively affect motor functions, cognitive performances and human behavioral patterns as it leads to  accumulation of toxic metabolites like beta-amyloid fibrils. The accumulation causes severe brain injury if persists for a prolonged time.

  Each phase of the sleep cycle restores and rejuvenates the brain for optimal function. When sleep is deprived, the glymphatic system of brain does not get a chance to eliminate these toxins that accumulate, and negatively affects cognitive abilities, behavior, and judgment.

 Lack of sleep also affects your linguistic abilities.It may cause slurred speech because the brain’s incapacity to process the neuronal signal at optimum levels during waking hours.

 Studies have shown that sleep [particularly NREM sleep]is important for turning off the norepinephrine, serotonin and histamine neurotransmitters, which is the time available for receptors to “rest” and regain sensitivity to be more effective at naturally produced levels again. Sleep deprivation prevent the brain to function normally because of the neurotransmitters, and neurons that are unable to rest or regenerate.

Studies have proven that lack of sleep affects long-term memory, working memory, attention, higher order executive function, and various decision making processes.

                                  SIAHMSR                                       

·       Physical inactivity & lack of exercise of sedentary life style

Physical exercise has very important role in boosting brain health. It improves focus, memory and concentration. Sedentary life style and lack of exercise may hasten cognitive decline or impairment.

How to improve the brain functions & cognition?

·      Exercise & training

Exercise training can improve memory and cognition through the unique potential of human brain called neuroplasticity. Neuroplasticity is the term referring to the brain's ability to change, reorganize, or grow neuronal networks. This can involve functional changes due to brain damage or structural changes due to learning.

Regular  or consistent exercise is an effective solution for neuronal health and functional abilities. It is thought that exercise-induced memory improvement might be mediated through neurotrophic factors, and exerkines.

 Exerkines are defined as signaling molecules released in response to acute and/or chronic exercise, which exert their effects through various pathways. Many organs, cells and tissues release these factors, including skeletal muscle (myokines), the heart (cardiokines), liver (hepatokines), white adipose [fat]tissue (adipokines), brown adipose tissue (baptokines) and neurons (neurokines). Exerkines have potential roles in improving cardiovascular, metabolic, immune and neurological health.

·       Brain exercises to improve cognition

Brain exercises modify neuronal activity in such a way that they may help improvement in memory, cognitive functions or mental abilities. Practise the following things:

·      New skill development

·       Learning a new language

·       Recall what you have read

·       Meditation

·       Completing a jigsaw puzzle

·       Socializing

       Learning new and complex skills such as playing instruments, games

·       Solving math problems

·       Increasing vocabulary or word power

·       Visualization of words, things etc.

·       Eye- hand coordination activities such as playing tennis, chess etc.

·       Sports game

·       Listening to music

 Change your sleep routine positively!

 Ensure regular and fixed sleep routine as far as possible. Sleep for atleast 6-8 hours a day.

Avoid excessive eating or being starved before sleeping

 Avoid bright light exposure of the eyes before sleep

Create a good sleep  conducive environment. Reduce exposure to bright lights.

Reduce your screen time 

Develop a positive and calm mind before the sleeping hours .

  A good sleep routine as well as brain stimulating exercises may help you prevent cognitive decline if performed consistently .

Written by dr sanjana vb[ copyright]

References

1.      https://pubmed.ncbi.nlm.nih.gov/12205198/

2.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6091269/

3.        Neuropsychiatr Dis Treat 2007;3(5):553-67.Sleep deprivation: Impact on cognitive performance

4.      https://pubmed.ncbi.nlm.nih.gov/19300585/

5.       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8829997/

6.       National center for integrative and complementary medicine https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know

7.      https://www.ncbi.nlm.nih.gov/books/NBK557811/#:~:text=It%20is%20defined%20as%20the,traumatic%20brain%20injury%20(TBI).

8.        https://pubmed.ncbi.nlm.nih.gov/35304603/#:~:text=Exerkines%20are%20defined%20as%20signalling,paracrine%20and%2For%20autocrine%20pathways.

9.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9775149/

10.    https://www.ncbi.nlm.nih.gov/books/NBK83766/