Laura Thorburn, M.S., CCC-SLP
Understanding how to maintain brain health as we age is a pressing question in neuroscience. We don’t know exactly why cognition–the ability to think, learn, and remember–tends to decline as we get older. But we do know there are factors that reduce the risk and severity of that cognitive impairment.
One remarkable study that has shed quite a bit of light on this topic is the Waterloo Nun Study. Conducted by researchers at the University of Waterloo, this study has provided valuable insights into how lifestyle, education, and other factors can affect brain function and cognitive health. Let’s take a look at what the study revealed and what you can start doing today to maintain brain health.
How was the study set up?
The Waterloo Nun Study focused on a group of 325 nuns from the School Sisters of Notre Dame. The study examined writing samples from the nuns, looking at two areas:
Linguistic complexity: How many and the type of ideas expressed in a message
Multilingualism: The ability to speak more than one language
These nuns were chosen because of their very different lives in childhood before entering the convent, contrasted with their very similar adult lives within the convent. This helped control for variables that can complicate research on aging and brain function, such as a person’s lifestyle and socioeconomic status.
The Waterloo Nun Study is unlike other studies on brain health. In addition to looking at adults with similar lifestyles, it followed the nuns over many years. This way researchers could observe long-term trends and outcomes, providing better data. Most studies on brain health are only done over a few months.
Plus, the findings have practical implications that anyone can use. The results suggest that lifelong learning, having a positive emotional outlook, and taking care of your physical health are crucial ways to preserve cognitive function with age.
Key findings from the Waterloo Nun Study
Education is linked to cognitive function
One of the standout findings of the Waterloo Nun Study is the correlation between education levels and cognitive health. The study found that nuns with higher levels of education tended to have better cognitive function in old age.
This doesn’t mean that a person has to have a college degree or go to grad school! The important thing is to keep learning throughout your life. Engaging in activities that stimulate your brain can help keep your brain healthy.
Positive emotions may help people live longer
The study also discovered that nuns who expressed more positive emotions in their writing samples lived longer and had better brain health. This points to the significant role that emotional well-being and a positive outlook on life can play in cognitive health.
Language ability affects risk for Alzheimer’s
Analyzing the nuns’ early-life writings, researchers found that those who used more complex language and showed greater linguistic ability were less likely to develop Alzheimer’s disease. This finding supports the idea that a rich and stimulating environment can have long-term benefits for brain health.
Speaking two or more languages was also helpful for maintaining cognitive health. Complexity of language was a stronger indicator of brain health than being multilingual alone. However, being able to think in multiple languages may contribute to increasing a person’s complexity of thought.
Physical health is linked to slower cognitive decline
The study highlights the link between physical health and cognitive decline. Nuns who had better physical health due to regular exercise and a balanced diet tended to have slower rates of cognitive decline.
4 ways to keep your brain healthy as you age
Anyone can take conclusions from the Waterloo Nun Study and use them in their daily life. Here are a few practical tips for maintaining your brain health as you get older:
1 Keep learning new things
Continuously challenge your brain with new activities, hobbies, and educational pursuits. Reading, solving puzzles, and learning new skills can all contribute to cognitive resilience. For example, research has shown that doing Sudoko puzzles has a positive effect on brain health. Whichever activity you prefer, make time to stimulate your brain every day.
2 Have a positive outlook
Try to nurture positive emotions through mindfulness, gratitude practices, and staying socially connected with other people. Managing stress and finding joy in daily activities can have long-term benefits for brain health.
Try meditating, writing in a gratitude journal, or having regular conversations with friends. These habits can do wonders for your cognitive function!
3 Stay physically active
Regular physical activity, such as walking, swimming, or doing yoga, can improve both your physical and cognitive health. Aim to get at least 30 minutes of moderate exercise on most days of the week. Bonus: If you take a class or exercise with a friend, you’re getting socialization as well!
4 Eat a balanced diet
Eat a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. The Mediterranean diet, which focuses on plant-based foods, whole grains, fish, and healthy fats like olive oil, is a good choice.
Nutrients such as omega-3 fatty acids, antioxidants, and vitamins are essential for brain health. Ideally, you should get these from food, but you can consider taking supplements so you get enough on a daily basis.
Speech therapy can help with cognitive issues
The Waterloo Nun Study provides valuable insights into the factors that affect cognitive health and longevity. As we continue to learn from this remarkable study, we can see that a holistic approach to health is key to a long and mentally vibrant life.
If you’re noticing changes in your memory, thinking, or word finding, consider scheduling an evaluation with a speech therapist. Look for a therapist who specializes in cognitive-linguistic communication. Your speech therapist will help you improve your cognitive-linguistic functioning by teaching you strategies to use in everyday life, such as those to help with memory problems.
If you're thinking about speech therapy for yourself or a loved one, start by scheduling a free consultation call with Expressable. We’d be happy to answer your questions and help you determine next steps.
