Protecting Your Mind and Body

As a physician caring for patients requiring assistance in activities of daily living I see how declining health, both cognitive and physical, lead to loss of independence.

Cognitive and physical health inevitably decline as we age, but simple lifestyle choices can reduce dementia and slow physical decline. With simple habits, our elders can stay engaged, independent, and full of aloha for years to come.

1. Prioritize restorative sleep

Aim for 7-9 hours nightly. Keep a consistent bedtime and wake time. Make your sleeping space dark, cool, and quiet; avoid TV/phone screens, caffeine after noon, heavy meals and alcohol near bedtime. If sleep issues persist, speak to your doctor- conditions like Obstructive Sleep Apnea, anxiety, and depression can cause insomnia and affect cognition.

2. Exercise your memory daily

“Use it or lose it” is real. Engage your mind and body with purposeful activities: solve crosswords or Sudoku, learn a new skill (ukulele, lei making or hula), memorize grocery lists then recall them, or play card games with family. Hanafuda is an easy and fun card game and can be found at Kōke’e Lodge.
Neighborhood community centers offer free group exercise classes that improve flexibility, balance, and strength and the social connection boosts cognition further.

3. Maintain your senses

Untreated vision or hearing loss accelerates cognitive decline by limiting brain stimulation leading to brain atrophy (shrinkage). Studies show dual sensory impairment (both hearing and vision problems) can double or triple the odds of dementia compared to those with healthy senses. Regular checkups catch subtle declines early-many are treatable with glasses, cataract surgery, or hearing aids-helping keep the brain active.
Resources like Project Vision Hawai’i and your primary care provider or COK Agency on Elderly Affairs can connect you to affordable hearing and eye services.

Follow the six pillars of brain health:

These habits protect vascular health, reduce inflammation, and build cognitive and physical reserve.
1. Physical exercise: 30 minutes of moderate daily activity plus strength and balance training like yoga or Tai Chi.
2. Exercise the brain: play puzzles and games.
3. Nutrition: Eat-heart and brain-smart, plenty of fruits, vegetables, fish, nuts, and whole grains; limit processed foods, sugar, and salt.
4. Stay socially connected: chat with neighbors; join senior centers and community events.
5. Manage stress through nature walks; meditation/prayer and ‘ohana time.
6. Sleep 7+ hours a day; avoid screen time at night, heavy meals and alcohol before bed.

Know the Early Signs of Cognitive Change.