Mental Well-Being Predicts Cognitive Decline
What does it mean to have mental or psychological well-being? As defined by the American Heart Association (AHA), positive psychological health includes one’s sense of happiness, positive affect, emotional vitality, optimism, sense of purpose, gratitude, and mindfulness. The AHA has identified psychological health as a necessary foundation for cardiovascular health and a new research study has connected lower levels of two specific components – purpose in life and personal growth – to mild cognitive impairment (MCI).
This research comes from a collaboration between Sweden’s Karolinska Institute and the Alzheimer’s Disease Center at Rush University Medical Center, where the MIND diet was created. Researchers measured six components of psychological well-being, including self-acceptance, autonomy, environmental mastery, purpose in life, positive relation with others, and personal growth in over 900 cognitively healthy older adults as a part of the Rush Memory and Aging Project. It was found that individuals who went on to develop MCI had lower levels of purpose in life 3 years before being diagnosed with cognitive impairment and lower levels of personal growth 6 years prior to diagnosis. This suggests that strategies for enhancing mental well-being through finding purpose and creating opportunities for personal goal attainment are best when implemented several years before signs of memory issues arise.
Living Life with Purpose
Having a sense of purpose in life aligns with the feeling that your life has meaning, direction, and goals that give you a reason to get up each day and stay motivated. It involves being driven by a set of values, beliefs, or aspirations that guide your actions and provide a sense of fulfillment. In times of uncertainty or stress, it can be challenging to fully live a life with purpose.
Here are some suggested strategies for cultivating a sense of purpose in life:
· Connect with those who inspire you. Surrounding yourself with people who are driven and motivated can influence your own actions. Seek out people who motivate you in a positive way. Check out our new Official MIND Diet Facebook Group to connect with like-minded people also interested in maximizing brain health through healthy lifestyle habits.
· Be curious about your own interests. Explore what piques your attention. What topics keep you engaged in the news, social media, or in conversations with people? These are good indicators of things that may bring purpose into your life. Seek out education and community around these topics.
· Find ways to contribute. Identify issues that concern you and consider how you can help. One of the best ways to feel empowered is to get involved in a cause that is deeply rooted in your beliefs. Whether environmental, spiritual, political, or another personal passion, there are many clubs and organizations for you to donate your time and/or funds to make a difference. If you’re looking for a way to get involved with Alzheimer’s and dementia, visit the Alzheimer’s Association to see how you can personally help in the fight to end Alzheimer's.
Personal Growth
Cultivating personal growth involves actively seeking opportunities to improve yourself, expand your knowledge, and develop skills in various aspects of life. It's a continuous process that requires self-awareness, intention, and effort.
Here are some effective ways to foster personal growth:
· Set SMART Goals. First, it’s good to be clear on a long-term goal such as quitting smoking, losing weight, or reducing risk for dementia. But it’s important to then break down these bigger goals into small, manageable steps that can help guide your progress. Small goals should be Specific, Measurable, Action-Based, Realistic, and Time-bound. For example, a good small goal to progress towards a long-term weight loss goal may be to commit to a walking routine of 30 minutes after dinner 4 nights per week.
· Practice Reflection and Gratitude. When aiming for personal growth, you’ll need a way to track your progress and hold yourself accountable to any goals you hope to achieve. This can be a simple review of what you set out to do and acknowledgement of what went well and what could go better. Be sure to celebrate successes before moving onto troubleshooting the barriers!
o An important part of reflection is gratitude. Gratitude is the felt sense of being thankful for everything in your life, even the challenging experiences for how you may have grown or learned from them. Research shows that the practice of daily gratitude can increase well-being and happiness.
· Develop Positive Habits. Cultivating healthy routines such as following the MIND diet eating pattern, engaging in regular physical activity, getting adequate sleep, and practicing mindfulness. Remember that a habit starts with the intention to initiate a routine. If you’d like some support in adopting MINDful health habits, check out our 6-Week Program now available On Demand!
· Have a growth over goals mindset. When it comes to goal setting, we like to emphasize growth over goals. What really makes a difference in our daily life is the growth we can achieve through consistent hard work. Prioritizing your positive habits and focusing on the small steps you take will be the most successful path to achievement. Listen to your inner voice and steer self-talk toward a positive view on exercise. Instead of saying “I should eat better,” say “I choose to nourish my body with foods that are good for my body and my brain” or “I want to eat well to feel good and energized!”
Need More Support? Join ourOfficial MIND Diet 6-Week Program: On Demand!
o Watch live recorded sessions on your own schedule at your own pace
o Cooking demos and weekly recipes
o Meal planning tools
o Individualized MIND Diet Score Tracker
o Lifestyle tips to promote healthy weight loss
“Thank you so much for hosting this program. It was so educational, and I really enjoyed it! I am down a few pounds too!”
-OMD Program Participant
