Proactively Reducing Neurocognitive Disorder Risks in Six Steps
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Understanding Neurocognitive Disorders
Neurocognitive disorders (NCDs) encompass various neurological and psychiatric issues that influence cognitive abilities such as memory, attention, and decision-making. The earlier these disorders are identified and managed, the better the chances of slowing their progression and enhancing patients' quality of life. My preferred strategy involves preemptively reducing the risk of these conditions through healthy lifestyle choices and holistic health practices.
In this piece, I will delve into ways to minimize NCD risks by addressing known environmental and lifestyle factors while bolstering neuroplasticity and cognitive reserves. As discussed in my earlier works, neuroplasticity refers to the brain's capacity to adapt and evolve in response to new experiences, which is crucial as we age. The cognitive reserve, on the other hand, describes the brain's ability to compensate for areas that may not function optimally, allowing for continued effectiveness despite age-related decline.
NCDs are classified under neurobiology and neuropsychiatry due to their physical and psychological manifestations. They can arise from genetic, environmental, and lifestyle influences. My focus is primarily on lifestyle and environmental factors, as the understanding of genetic contributions remains limited. However, I do acknowledge the role of epigenetics, which can be influenced by healthy lifestyle habits.
An Overview of Neurocognitive Disorders
NCDs are categorized as either mild or major, with the DSM-5 introducing the term mild neurocognitive disorder (mNCD) to describe noticeable cognitive declines that surpass typical age-related changes. While mNCDs may evolve into dementia, they do not necessarily have to.
Various factors can lead to NCDs, including neurodegenerative diseases, brain injuries, and environmental toxins. The World Health Organization (WHO) identifies nine conditions that can contribute to mild NCDs, including anemia, infectious diseases, circulatory disorders, and nutritional deficiencies.
Diagnosing NCDs can be done through objective means—such as MRIs or CT scans—or subjectively through self-reports. As noted by Dr. William McDonald, the prevalence of NCDs is on the rise, particularly as the global population ages, with dementia cases doubling every two decades.
Here’s a concise outline of my six-step approach to reducing NCD risks:
- Avoid Environmental and Biological Toxins
Environmental toxins can lead to neurotoxicity, damaging neurons and their connections. Common sources include industrial chemicals, heavy metals, and pollutants. Lifestyle toxins, such as those from smoking and excessive alcohol consumption, also pose significant risks. To mitigate these effects, I use activated charcoal to decrease heavy metal levels in my system.
- Prevent Traumatic and Non-Traumatic Injuries
Protecting the brain from injuries—whether from accidents or medical conditions—is vital for reducing the risk of cognitive impairment. Mindful living and safety measures in activities like sports can help prevent head injuries.
- Meet Cellular Needs
Cells, including brain cells, require a balanced environment to function optimally. Prioritizing nutrition, regular exercise, and restorative sleep supports cellular health and combats oxidative stress, a major risk factor for brain disorders.
- Enhance Endothelial Cell Health
While endothelial cells are often linked to cardiovascular health, their function is equally important for brain health. Maintaining healthy blood flow and preventing strokes are essential for reducing NCD risks.
- Improve Insulin Sensitivity and Metabolic Flexibility
Insulin resistance can lead to serious complications for brain health. By adopting lifestyle changes that enhance insulin sensitivity, you can support overall metabolic health and potentially lower the likelihood of cognitive decline.
- Engage and Stimulate the Brain Daily
Actively using the brain through learning and various mental exercises can foster cognitive reserves and promote neuroplasticity. Engaging in activities that stimulate brain function is crucial for maintaining cognitive health.
Takeaways
- Minimize exposure to environmental and bodily toxins through healthy habits.
- Take precautions to avoid head injuries.
- Support cellular health with appropriate lifestyle choices.
- Enhance metabolic health by improving insulin sensitivity.
- Engage the brain in daily activities to encourage growth.
Thank you for exploring these insights with me. I wish you a vibrant and healthy life.