How can we mitigate the cognitive decline associated with ageing? With frequent exercise and good sleep!
Everyone aspires to age with dignity. However, ageing is often accompained with cognitive decline, which can be strategically mitigated through regular physical activity and good quality sleep.
This article explores the interaction between these three factors and their influence on ageing.
Ageing, an inevitable part of life, brings numerous changes to our bodies. A major concern is the gradual decline in cognitive abilities, often called cognitive decline.
However, recent research shows that certain lifestyle modifications, including regular physical activity and quality sleep, can significantly reduce the risk of cognitive decline and dementia.
A recent study made an important step in understanding how physical activity and sleep affect cognitive function in older adults.
The study assessed the associations of physical activity levels and sleep duration with cognitive performance at baseline and over a 10-year period in cognitively healthy adults who were 50-95 years old at baseline.
Participants with high physical activity who slept 6-8 hours/night had better cognitive performance both at the start of the study and during the 10-year follow-up compared to people with low physical activity, regardless of sleep duration.
However, participants who were highly physically active at baseline but slept less than 6 hours/night experienced significantly faster cognitive decline than participants with high physical activity and 6-8 hours/night of sleep, such that their cognitive performance at 10-year follow-up was similar to that of participants with low physical activity.
These findings suggest that a combination of regular physical activity and healthy sleep is essential to prevent cognitive decline.
Contrary to previous studies which have suggested that physical activity can improve the negative effects of poor sleep on cognitive health, this study instead shows that poor sleep mitigates the cognitive benefits of physical activity.
In short, we need to pay attention to both physical activity and sleep for healthy cognitive ageing.
In conclusion, adequate physical activity and good quality sleep are essential for maintaining cognitive health in older adults.
Therefore, the suggestion that adults must meet the current 24-hour movement guidelines (i.e. 7-8 hours/night of sleep and ≥150 minutes/week of physical activity) could be an important milestone for preventing later-life cognitive decline.
-Suprastratum: The authority on health, fitness and nutrition
Sources/bibliography/more reading:
- Hamer M, Chida Y. Physical activity and risk of neurodegenerative disease: a systematic review of prospective evidence. Psychol Med. 2009 Jan;39(1):3-11. doi: 10.1017/S0033291708003681. doi: 10.1017/S0033291708003681. Epub 2008 Jun 23. PMID: 18570697.
- Shi L, Chen SJ, Ma MY, Bao YP, Han Y, Wang YM, Shi J, Vitiello MV, Lu L. Sleep disturbances increase the risk of dementia: a systematic review and meta-analysis. Sleep Med Rev. 2018 Aug;40:4-16. doi: 10.1016/j.smrv.2017.06.010. epub 2017 Jul 6. PMID: 28890168.
- Bloomberg M, Brocklebank L, Hamer M, Steptoe A. Joint associations of physical activity and sleep duration with cognitive ageing: longitudinal analysis of an English cohort study. Lancet Healthy Longev. 2023 Jul;4(7):e345-e353. doi: 10.1016/S2666-7568(23)00083-1. PMID: 37421962.
- Falck RS. Is physical activity without good sleep enough to prevent cognitive decline? Lancet Healthy Longev. 2023 Jul;4(7):e299-e300. doi: 10.1016/S2666-7568(23)00106-X. PMID: 37421956.
- Lambiase MJ, Gabriel KP, Kuller LH, Matthews KA. Sleep and executive function in older women: the moderating effect of physical activity. J Gerontol A Biol Sci Med Sci. 2014 Sep;69(9):1170-6. doi: 10.1093/gerona/glu038. Epub 2014 Apr 17. PMID: 24744391; PMCID: PMC4441058.
- Ross R, Chaput JP, Giangregorio LM, Janssen I, Saunders TJ, Kho ME, Poitras VJ, Tomasone JR, El-Kotob R, McLaughlin EC, Duggan M, Carrier J, Carson V, Chastin SF, Latimer-Cheung AE, Chulak-Bozzer T, Faulkner G, Flood SM, Gazendam MK, Healy GN, Katzmarzyk PT, Kennedy W, Lane KN, Lorbergs A, Maclaren K, Marr S, Powell KE, Rhodes RE, Ross-White A, Welsh F, Willumsen J, Tremblay MS. Canadian 24-Hour Movement Guidelines for Adults aged 18-64 years and Adults aged 65 years or older: an integration of physical activity, sedentary behaviour, and sleep. Appl Physiol Nutr Metab. 2020 Oct;45(10 (Suppl. 2)):S57-S102. doi: 10.1139/apnm-2020-0467. PMID: 33054332.