The holiday season can be a joyous time, but it can also bring about stress and loneliness, impacting both our brain health and overall well-being. Spotting early signs of mental decline in ourselves and our loved ones can be tricky, and understanding how to manage these feelings is important.
We had the pleasure of speaking with Dr. Sharon A. Brangman, who brings a wealth of experience as a Trustee of the McKnight Brain Research Foundation. Dr. Brangman shares her wisdom on maintaining brain health, recognizing holiday stress and loneliness, and supporting cognitive well-being during this festive season. We all deserve a joyful and mentally healthy holiday season. So, let’s dive into this discussion and ensure we all take steps to support our well-being during this special time of year.
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BHM: What were the key findings of the recent study on brain aging in Black communities, and how do these findings impact our understanding of cognitive health?
Dr. Brangman: While our consumer survey was nationally representative, we can break the data down by demographics and learned that more than 75% of the Black American respondents believe they have control over their physical health as they age compared to only 25% who believe they have control over their brain health.
We also found a lack of awareness around the normal changes that happen as the brain ages. For instance, when respondents were asked how they would react if an older person in their life started forgetting things like names or the day of the week temporarily and remembered them later, the majority (62%), said they d be concerned about dementia or Alzheimer s as opposed to realizing they were normal changes that can happen with aging. Additionally, over half of Black American respondents said they haven t felt the need to discuss brain health or cognitive aging with their primary care provider.
Our findings were comparable across all demographic groups who responded to the survey, underscoring the need for education and telling us in the field that we have a lot of work to do when it comes to raising awareness around how the brain changes with age and the importance of protecting your brain health.
BHM: What are some common signs of stress and loneliness during the holiday season that people should be aware of, particularly in the Black community?
Dr. Brangman: While we usually think of the holidays as a happy time, it sometimes can be overwhelming, leading to stress. Some common signs of stress we see around this time may include exhaustion, headaches, digestive problems, and anxiety.
People feeling lonely around the holidays may avoid socializing, withdraw from family and friends or even lapse into unhealthy habits.
Since the holiday season aligns with the darkening winter months, individuals may feel their stress and loneliness coincide with signs of seasonal depression like a persistent low mood, feelings of guilt or despair, lethargy and fatigue, and trouble concentrating.
BHM: How does stress and loneliness impact cognition, especially within the Black community?
Dr. Brangman: We know that Black communities are already disproportionately affected by stress through continued social bias and generational trauma which is why these factors are particularly important to address. Through my work, I’ve found that people with strong social ties are less likely to experience cognitive decline than people who spend most of their time alone.
Other work, like a study conducted by the University of Georgia, found that Black Americans with mental health struggles such as loneliness and depression may have larger variations between their true brain age and their chronological age, signaling a potential for cognitive decline or dementia.
BHM: What are some effective strategies for addressing stress and loneliness to support healthy cognitive aging during the holidays?
Dr. Brangman: Cultivating connections is important for combating stress and loneliness during the holiday season. While this time may look different for everyone, there are many ways to foster social connection, including volunteering at a food bank, attending community events, or practicing self-care with comforting activities like exercise, cooking, meditation, or exploring nature.
These practices have been found to lower the risk of other health problems and improve cognition, mood, and psychological functioning.
BHM: How can individuals recognize and address their feelings of loneliness during the holiday season?
Dr. Brangman: The darker winter months and holiday season may lead to feelings of loneliness and disconnection from loved ones, resulting in isolation and sadness. If you start to feel withdrawn or uninterested in your regular activities, it’s important to take the time and effort to forge strong social connections with others, whether they be family, friends, or local community members. However, if these feelings reach a low point and significantly impact your daily life and well-being, please speak with a medical professional.
BHM: What signs should families look for in their loved ones that might indicate cognitive decline, and how can they support them?
Dr. Brangman: At the McKnight Brain Research Foundation, we found there is a gap in understanding what changes are normal as you age versus the signs of a more serious memory problem and this lack of understanding often leads to fear. We launched the Brain Works initiative to reassure people that brain aging is a natural process that starts at birth and continues throughout one’s lifespan.
We want people to know that certain slip-ups like losing track of time or misplacing items around the house might initially be alarming but most likely are signs of normal brain aging.
More serious memory problems typically manifest with more intense symptoms, including asking the same question repeatedly, getting lost in familiar places, developing an inability to follow instructions or directions, or forgetting common words when speaking. Other worrisome symptoms might include becoming confused about time, people, and places and having changes in mood or behavior for no apparent reason. These may be signs of an underlying problem.
If you notice changes in a loved one and are concerned about their memory or cognitive health, use it as an opportunity to start a conversation with your loved one and then with a healthcare professional.
Talking with a healthcare professional is the first step to understanding what’s causing their memory loss and how to address it.
For additional information, I suggest checking out the McKnight Brain Works webpage, which we have curated to provide resources on better understanding the brain with age and how to talk with loved ones about concerns with their memory.
BHM: Which lifestyle changes are most effective in supporting brain health and mitigating the effects of stress and loneliness?
Dr. Brangman: Adopting a combination of healthy behaviors, which have been shown to reduce cancer, diabetes, and heart disease, will also help you protect your brain health and mitigate the effects of stress and loneliness.
* Connecting with people through social activities and community programs can keep your brain active and engaged with the world around you. Social activities may also lower the risk of health problems and improve well-being. Volunteer at your church or community center or share the activities you enjoy with friends and family.
* Managing stress and seeking medical attention for any symptoms of depression, anxiety, or any other mental health concerns
* Getting 7-8 hours of sleep per night as recommended
* Managing your blood pressure, weight, and cholesterol levels to reduce and manage your risk of cardiovascular disease
* Talk with your doctor about your health conditions and the medications and supplements you take, as that may impact your cognitive health.
By following Dr. Brangman’s advice, we can create a truly joyful and cheerful season. Stay connected, look out for one another, and prioritize mental well-being. Here’s to a holiday season filled with happiness and good health.
