NIAGARA, Wis. — For years we have been under the impression that mental decline is a hallmark of aging, and an inescapable one at that. We have been told that our brain increases its capacity throughout adolescence, reaches its peak in our 20s, and then begins its gradual decline into our old age. Obviously, that doesn’t give us much to look forward to in our senior years.

Well, thinking has changed a lot on this subject — as thinking often does — as various topics are researched more thoroughly. We now know that our brains develop, plateau, and adapt in complex ways over their lifespans, with different skills rising and falling on their own schedules. Processing speed, memory, vocabulary, reasoning, and emotional intelligence all follow their own distinct arcs and can peak at different times of our lives.

In other words, our brains are far more dynamic than we ever believed. They grow and change depending upon how we live, what we learn, and how we connect with our environments and with other people. Some kinds of quick thinking may slow with time, but deeper forms of intelligence — judgment, emotional control and creativity — continue to grow well into the later decades of our lives.

Just as our physical bodies mature and become more capable of performing tasks of ever-increasing difficulty, our brains mature and become more capable of understanding increasingly complex thoughts. Fluid intelligence belongs to the younger brain. This is what allows us to problem solve, recognize patterns, and to think on our feet. Processing speed, however, peaks in our late teens and early 20s. Other aspects of this skill — specifically fluid reasoning and short-term memory — may continue to improve into the late 20s and early 30s. Consequently, adults entering their 30s are often better able to manage complex tasks, set long-term goals, and control emotions than they were just 10 years earlier. In short, younger brains may process information faster, but older brains quite often make better choices. The real peak, however, comes even later in our 50s, 60s or beyond when our brains develop the ability to integrate knowledge, empathy and problem solving — the ability to balance logic with perspective.

Our knowledge and judgment continue to rise as we age. Crystallized intelligence provides depth. It reflects our accumulated knowledge, vocabulary, and experience-based understanding. And it tends to increase for decades. Studies have shown that adults in their 40s, 50s and 60s continue to expand their vocabularies and refine their decision-making skills. Researchers learned that when reasoning, verbal ability, emotional understanding and moral insight were combined into a composite measure of knowledge, the average mental peak occurred between 55 and 60.

Further research showed that different mental abilities peak at different ages rather than all at once. Processing speed reaches its height in the late teens or early 20s. Short term and working memory often top out in the late 20s to early 30s. Vocabulary and other knowledge-based skills continue to improve well into middle age, with some measures peaking in the late 60s to early 70s. So much for the belief that an old dog cannot learn new tricks.

Our brains are extremely adaptable. Younger adults excel at rapidly learning new skills, while older adults draw on broader context and emotional insight. While a 25-year-old is able to master a new computer app more quickly, a 60-year-old can approach a difficult decision with deeper understanding and better judgment; consequently, the outcome of that decision will be better.

Some changes in the functioning of our brains are still inevitable. And, obviously, those changes will vary with each individual. The good news is, however, that we do all have some control over the rate of these changes. By making good choices in the following areas, we can slow — to some degree — the rate of our cognitive decline.

— Exercise: I can hear the sighs and groans now, along with the mutters of “Oh, I have heard this before.” Nonetheless, regular physical exercise remains one of the strongest predictors of long-term cognitive function. The reason? Regular aerobic exercise (the kind that makes you breathe harder) is one of the strongest predictors of long-term healthy brain function. It boosts blood flow to the brain, stimulates the growth of new neurons, and supports the hippocampus which is a key region for memory. Even brisk walking is enough to do this — you do not have to run a marathon.

— Nutrition: The old adage, “you are what you eat” is true. Diets rich in fruits, vegetables, fish and healthy fats are linked to slower cognitive decline. In particular, the omega-3 fatty acids found in these foods support neuron health and reduce inflammation.

— Mental engagement: Learning new skills, tackling puzzles, exploring hobbies, or practicing music and languages can also preserve brain function. These activities stimulate neuroplasticity — the brain’s ability to form and strengthen connection, thus reducing the decline of brain function.

— Social and emotional factors: Both of these affect brain function, so any activity that impacts them helps the brain stay alert. Loneliness is not good for brain health. So, maintaining strong relationships and a high level of community involvement — both of which counteract loneliness — will keep the brain healthy.

— Adequate sleep: I am sure this comes as no surprise. How many of us have experienced the results the following day of a poor night’s sleep? I know I have. Sluggishness. Inability to process questions quickly enough to be able to respond in an appropriate length of time. Inability to even formulate a clear response. It feels like you are sleep walking through the day, which, in fact, you are! There is good reason for this. Inadequate sleep impairs brain function by allowing the build-up of waste products; getting additional z-z-zs allows the brain to clear them.

— Stress: High levels of stress are the brain’s worst enemies. None of us can get through life without some level of stress. Even in retirement; the cause of stress is different, but it is there nonetheless. Manage stress through meditation, yoga, or simple quiet reflection. All of these activities help to preserve neurons and support long-term mental resilience.

So, there is a better question to be asking than, “How long before my brain begins to decline?” Instead, know the different types of intelligence your brain provides and ask how to preserve each one. Aging is controlled to some extent by our genes. The rest is up to us. Make good choices and follow the advice above so you can live your best life for as long as you can.

Source: Kristina Wright for “Science and Technology”

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NURSING HOMES/SENIOR LIVING FACILITIES

Freeman Nursing and Rehabilitation Community

Kingsford

906-774-1530

The center welcomes anyone who would like to entertain residents. Volunteers are also needed to help with crafts and other activities.

The third Tuesday of every month at 2 p.m. has a Memory Cafe – a fun hour to spend with others. For more information, contact Jaime Hathaway at jlhathaway@protonmail.com. The program runs on donations.

Sunday: Visit with your neighbor, 10 a.m.; work on the weekend packet, 6 p.m.

Monday: YouTube funnies, 10 a.m.; trivia, 11:45 a.m.; dice group, 2 p.m.

Tuesday: Mindy’s homeschool kids singing/crafty, 10 a.m.; bingo, 2 p.m.

Wednesday: Mission Covenant Church, 10 a.m.; crafts, 1:30 p.m.

Thursday: Exercise, 10 a.m.; deer bowling, 10:30 a.m.; coloring, 2 p.m.

Friday: Chatter Box group, 10 a.m.; Golden K bingo, 2 p.m.

Saturday: Puzzle packet, 10 a.m.; “The Wall” on Game Show Network channel, 7 p.m.

Iron County Medical Care Facility

Crystal Falls

906-874-1501

Sunday: Room visits, 9 a.m.; name that word, 10 a.m.; chair exercise, 10:45 a.m.; room visits, 12:30 p.m.; bingorama, 2 p.m.

Monday: Christmas cookie decorating, 9:30 a.m.; resident council, 10:30 a.m.; exercise, 11 a.m.; bingo, 2 p.m.; Sunshine Club, 2:30 p.m.; light tour, 4 p.m.

Tuesday: Coffee social/book club, 9:30 a.m.; balloon toss, 10:45 a.m.; travel club, 2 p.m.; holiday movie, 6 p.m.

Wednesday: Just friends, 9 a.m.; Christ United, 10 a.m.; exercise, 10:45 a.m.; room visits, 1 p.m.; bell choir, 1:30 p.m.; night bingo, 6 p.m.

Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; wildlife film, 1:30 p.m.; happy hour with Gayle, 2 p.m.

Friday: Crafts, 9:30 a.m.; exercise, 10:45 a.m.; gifts from Santa party, 1 p.m.; holiday movie, 6 p.m.

Saturday: ICMCF word search/Yahtzee, 9:30 a.m.; geri-gym, 10:45 a.m.; room visits, 12:30 p.m.; social hour, 2 p.m.  

Optalis Healthcare

Kingsford

906-774-4805

Sunday: Sunday devotional, 9:30 a.m.; room visits, 11 a.m.; games or a movie, 1 p.m.

Monday: Coffee time, 9:30 a.m.; Christmas photos, 10 a.m.; room visits, 11 a.m.; bingo, 2 p.m.; after dinner reminiscing, 5:30 p.m.

Tuesday: Coffee time, 9:30 a.m.; Christmas photos, 10 a.m.; room visits, 11 a.m.; Christmas Card Day, 2 p.m.

Wednesday: Hope Church, 9:30 a.m.; bake sale, 10 a.m.; room visits, 11 a.m.; music by Bob Larson, 1:30 p.m.; desserts and conversations, 5:30 p.m.

Thursday: Coffee time, 9:30 a.m.; Christmas craft, 10 a.m.; room visits, 11 a.m.; Golden K bingo, 2 p.m.

Friday: Coffee time, 9:30 a.m.; National Ambrosia Day, 10 a.m.; room visits, 11 a.m.; birthday party, 2 p.m.

Saturday: Manicures, 9:30 a.m.; room visits, 11 a.m.; afternoon coffee, 1:30 p.m.

Maryhill Manor Nursing Home

Niagara, Wis.

715-251-3172

Families are allowed to attend activities and are encouraged to join in.

Sunday: Spelling bee, 10 a.m.; delivery of communion, 12:30 p.m.; Packers tailgate, 1:30 p.m.; church service, 2:30 p.m.; Packers vs. Bears, 3:25 p.m.

Monday: Rosary/communion service, 9 a.m.; pamper and polish, 10 a.m.; Resident Council, 1 p.m.; fireside chat and boozy hot cocoa, 2 p.m.

Tuesday: Rosary/communion service, 9 a.m.; string popcorn and cranberries, 10 a.m.; music with Bob Larson, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Wednesday: Rosary/communion service, 9 a.m.; baking Christmas cookies, 10 a.m.; music by Victoria Ziptor, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Thursday: Rosary, 9 a.m.; Catholic Mass, 9:30 a.m.; short stories, 10 a.m.; Niagara Choir, noon; jokereno, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.; community light tour, 5 p.m.

Friday: Current events, 10 a.m.; happy hour with Ray and Mindy, 2 p.m.; Suzuki piano and string players, 6 p.m.

Saturday: Yahtzee, 10 a.m.; bingo, 2 p.m.; call a friend.

Northshore Healthcare

Florence, Wis.

715-528-4833

No information was available

Victorian Pines

Iron Mountain

906-774-5158

Sunday: Juice time, 10 a.m.; Bible study, 1:30 p.m.

Monday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Tuesday: Juice time, 10 a.m.; exercise, 11 a.m.; trivia and refreshments, 1:30 p.m.

Wednesday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Thursday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.

Friday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.

Saturday: Juice time, 10 a.m.

Pinecrest Medical Care Facility

Powers

906-497-5244

Sunday: Morning visits and reality orientation; Bunco, 10 a.m.; trivia, 11:15 a.m.; church services, 1:30 p.m.; guess the Beatles’ song, 2:30 p.m.; Sunday night football; coloring pages; daily chronicles.

Monday: Morning visits and reality orientation; open room/baking, 9:30 a.m.; cranium crunch, 11 a.m.; bowling, 2 p.m.; Bible studies, 3 p.m.; book club, 4 p.m.; Monday night football, 6:45 p.m.; daily chronicles.

Tuesday: Morning visits and reality orientation; open room and baking, 9:30 a.m.; juice hour, 11 a.m.; who-what-where/bingo, 2 p.m.; Scrabble, 4 p.m.; daily chronicles.

Wednesday: Morning visits and reality orientation; open room, 9:30 a.m.; resident council/food council, 10:30 a.m.; what’s in the bag, 11 a.m.; crafty Wednesday, 2 p.m.; Kings n’ Corner, 4 p.m.; daily chronicles, Christmas spirit drop-off.

Thursday: Morning visits and reality orientation; bingo, 10:30 a.m.; Kerplunk, 2 p.m.; table talk, 4 p.m.; Thursday night football, 7 p.m.; daily chronicles.

Friday: Morning visits and reality orientation; Catholic Mass, 10:30 a.m.; have yourself a silly Christmas, 11:15 a.m.; Christmas Lane — snacks, crafts, gift shop and cookie decorating, 2 p.m.; book club, 4 p.m.; Christmas light tour, 5 p.m.; daily chronicles.

Saturday: Morning visits and reality orientation; bean bag toss, 10 a.m.; juice hour, 11 a.m.; Bible studies, 11 a.m.; bingo, 1:45 p.m.; one-to-one visits, 3 p.m.; activity packets, daily chronicles.

SENIOR CENTERS

Amasa Center

906-822-7284

Menu for the week —

Tuesday: Pork chops, mashed potatoes and gravy, vegetables.

Wednesday: Chicken noodles soup, grilled cheese sandwich, salad.

Thursday: Spaghetti with meat sauce, vegetables, garlic bread.

Breen Center

Kingsford

906-774-5110

Dine-in eating Monday through Thursday at noon. Soup and salad bar are also available. Carryout meals are available. Soup and salad bar are also available. Friday and night meals are on hold indefinitely. Menu for the week —

Monday: Garlic parmesan fish, mashed potatoes, Brussel sprouts, apple crisp.

Tuesday: Meatloaf, mashed potatoes and gravy, candied carrots.

Wednesday: Liver or substitute, roasted garlic potatoes, biscuit, pudding.

Thursday: Evening meal, salad bar at 3:30 p.m., meal at 4 p.m. – ham dinner, au gratin potatoes, candied carrots, dinner roll, holiday cake.

Crystal Falls Center

Head Cook: Easton Anderson

Assistant Cooks: Debbie Bigalke (Mondays) and Jess Anderson (Tuesdays/Wednesdays)

906-875-6709

The center is serving meals for dine-in or takeout – call the center by 1 p.m. to make reservations or place an order. All food purchased from local vendors. All dinners include warm vegetables, salad bar, soup, homemade desserts, coffee, tea or milk. Salad bar begins at 4:30 p.m. and dinner is served at 5 p.m. Pickup for takeout meals is 4 p.m. – call ahead and leave a message with a phone number. Deliveries to homebound citizens only. Menu for the week —

Monday: Breaded chicken patty, French fries.

Tuesday: Sloppy Joes, tater tots.

Wednesday: Scalloped potatoes with ham, vegetables.

Dickinson-Iron Community Services Agency

DICSA

Iron Mountain

906-774-2256, ext. 230 or 235

This is a Meals on Wheels program only. Home-delivered meals only — call to make arrangements. Menu for the week —

Monday: Pizza, broccoli, applesauce with cinnamon.

Tuesday: Apple pork chops, mashed potatoes, capri style vegetables.

Wednesday: Fish with hollandaise sauce, roasted potatoes, five way mixed vegetables.

Thursday: Stuffed pepper soup, side salad, biscuit, pudding.

Friday: Cheese ravioli with marinara sauce, Italian vegetables, breadstick.

Note: All meals include a choice of skim milk, juice, or no beverage.

For more information, call Christine McMahon at 906-774-2256.

Crystal Lake Center

Iron Mountain

906-828-1776

Schedule for the week:

Monday: Les Artistes art club, noon to 3 p.m.; woodcarvers, starting at 9 a.m.

Tuesday: Cards — Pinochle and cribbage, noon to 4 p.m.; Happy Quilters, noon to 3 p.m.

Wednesday: Bingo, 1 to 3 p.m.; cards cost 25 cents with 10 games played.

Thursday: Spinning Spools quilting, 9 a.m. to 2 p.m.; board games, 1 to 3 p.m.

Friday: Cards — Smear, noon to 4 p.m.; chess, noon.

Felch Center

906-246-3559

Head cook: Joan Wickman 906-246-3559

Program president: Lisa Casey 906-282-7899.

Salad bar opens at 11 a.m., with the meal at 11:30 a.m. and dessert to follow. Evening meal is served every third Wednesday of the month, with sponsored activities. Takeout meals are available. Delivery offered to homebound residents within Felch, West Branch and Breen townships.

Menu for the week —

Monday: Baked potato bar with chili.

Tuesday: Breaded pork chp with sweet potatoes and applesauce.

Wednesday: Hamburger gravy over mashed potatoes.

Aging and Disability Resource Center

Florence County, Wis.

715-528-4890

Menu for the week —

Monday: Fish sandwich, western baked beans, coleslaw, fruit.

Tuesday: Loaded baked potato soup, turkey sandwich with lettuce and tomato, fruited Jell-O.

Wednesday: Spaghetti with meat sauce, Christmas broccoli salad, garlic bread, fruit, Christmas cookies.

Thursday: Glazed pork chop, mashed potatoes, squash, fruit, gingerbread bars.

Friday: Philly cheesesteak casserole, carrots, fruit.

Note: All meals served with whole grain bread, butter and milk.

Aurora-Hillcrest Dining Center

Serving on site at 11:30 a.m. Mondays, Wednesdays and Friday. For reservations, call 715-589-4491. Homebound meals will be delivered on Tuesdays, Thursdays and Fridays.

Florence Community Center

Meal site is closed until further notice. Florence homebound meals will be delivered on Mondays, Tuesdays and Thursdays.

Fence Town Hall

Serving at noon Wednesday only. For reservations, call 715-589-4491.

Tipler Town Hall

Serving at noon on second Thursday only. For reservations, call 715-528-4261.

Hermansville Center

Coordinator: Barb Peters

906-498-7735

Center is open 9 a.m. to 3 p.m. Monday through Friday. Meals are served through the Menominee-Delta-Schoolcraft Community Action Agency in Escanaba. Meals-On-Wheels program is available for those who are homebound.

Monday: Barbecue puled pork, whole wheat hamburger bun, acorn, tater tots, diced peaches.

Tuesday: Mild orange chicken, brown rice, stir fry vegetables, second vegetable, pineapple-orange mix.

Wednesday: Meatloaf with ketchup glaze, mashed potatoes with gravy, green beans, fruit cup, whole wheat bread.

Thursday: California medley soup, chicken salad sandwich, creamy pasta salad, diced pears.

Milk available at all meals.

Iron River Center

906-265-6134

Salad bar opens at 11:30 a.m., with the meal served at noon a.m. No night meals are available. Meals can be prepared for carryout.

Menu for the week —

Monday: Pizza, broccoli, applesauce with cinnamon.

Tuesday: Apple pork chops, mashed potatoes, capri style vegetables.

Wednesday: Fish with hollandaise sauce, roasted potatoes, five-way mixed vegetables.

Thursday: Stuffed pepper soup, side salad, biscuit, pudding.

All meals are served with choice of skim milk or juice and fruit.

Niagara Senior Center/Cafe

715-251-1603

Dinner is served at noon Monday through Thursday. Reservations are required one day in advance. Suggested donation for the meal is $5 for those older than 60 and $11 for 60 and younger. Bingo is played on most Wednesdays. Transportation to the meal site is available.

Tuesday: Spaghetti with meat sauce, spinach salad with tomatoes, fruit cocktail, garlic bread.

Wednesday: Corn chowder, half turkey and cheese sandwich, three bean salad, peach cobbler.

Thursday: Baked fish, baby baker potatoes, coleslaw, pears, rye bread.

Bingo on Tuesday and Wednesday 12:30 p.m.

Norway Center

Director: Alicia Rochon

906-563-8716

Dine-in eating begins at 11:30 a.m. Salad bar available from 11 to 11:30 a.m. Takeout meals are available for pick-up from 11:15 to 11:30 a.m. hose attending should let staff know in advance if planning to dine in or picking up the meal.

Menu for the week —

Monday: Baked cod, baked red potatoes, corn, pudding parfait.

Tuesday: Tacos, refried beans, Spanish rice.

Wednesday: Meatloaf, mashed potatoes and gravy, mixed vegetables.

Thursday: Liver or burger, onions, mashed potatoes, gravy, carrots, chocolate cake.

Center activity schedule:

Mondays and Thursdays — Exercise at 10 a.m. and card bingo after the meal.

Monday through Thursday — Card game 101 from noon to 3 p.m. Call Joe at 906-563-5587 for information.

Tuesdays — Quilting and sewing.

Wednesdays — Ceramics and crocheting.

Last Monday of each month — Book club at 9 a.m.

Second Thursday of each month — Birthdays and bingo.

Sagola Center

906-542-3273

Dine-in meals served. Salad bar opens at 11 a.m. and meal is served at 11:30 a.m. Carryout meals also available. Dine-in meal is $5. and take out is $6. Reservations are required. Call 906-542-3273 and specify if you want to dine in or take out. All are welcome — any age. Menu for the week —

Tuesday: Meatloaf, mashed potatoes and gravy .

Wednesday: Roasted chicken, Rice-a-Roni.

Thursday: Philly cheesesteak sandwich, macaroni and cheese.