When it comes to health and longevity, focusing on brain age may be more impactful than relying solely on chronological age. While chronological age reflects the years you’ve lived, brain age measures cognitive function and mental resilience, often diverging from what your birth certificate suggests. A youthful brain age is a better predictor of cognitive health, influencing memory, problem-solving, and decision-making abilities. This blog explores how lifestyle factors, mental health, and proactive care are pivotal in slowing the cognitive decline associated with aging1. By understanding how to keep your brain healthy, you can take charge of your brain’s vitality and enhance your overall well-being.
As we age, the brain undergoes many natural changes, including the shrinking of certain areas2. Dramatic structural changes to the brain are associated with different diseases, such as Alzheimer’s disease, which leads to a reduction in the size of the hippocampus (a part of the brain responsible for memories and learning)3. Brain age is a measure of our cognitive function and brain health compared to what is expected at our chronological age. Generally, older brain age is associated with cognitive decline, as observed in older adults4. Therefore, a key objective for healthy aging should be to slow down brain aging, enabling us to maintain our cognitive abilities and overall health for longer.
Older brain age is associated with poorer memory and cognitive ability in areas like problem-solving, attention, processing speed, and decision-making, which can significantly impact daily functioning and quality of life5. Lower cognitive function can lead to a loss of independence and reduced mental health, making slowing brain aging a priority for long-term well-being6. Importantly, brain aging can increase due to factors like stress, diet, and lack of exercise7,8. Fortunately, these factors can be addressed through lifestyle changes.
Some individuals may have a “younger” or “older” brain compared to their chronological age. This can occur for various reasons, including genetics, mental health, and physical activity9,10. Lifestyle factors, like diet, exercise, and sleep, also play a big role in keeping the brain healthy and potentially slowing its aging process11. Maintaining an active and engaged mind through learning and social connections can help preserve and enhance brain function over time.
Chronic stress harms our overall well-being, impacting areas like our immune and cardiovascular system12,13. Furthermore, being stressed daily leaves us exhausted, overwhelmed, and unable to focus or make decisions. Chronic stress also damages brain health by increasing inflammation and cortisol levels14. Mindfulness and relaxation techniques can be effective strategies for combating chronic stress by boosting hormones that counteract the harmful effects of cortisol on the body15. Practicing mindfulness regularly can help you feel calmer, improve focus, and even boost your mood. Simple activities like deep breathing, meditation, or yoga can make a big difference in managing stress and promoting overall brain and body health16.
Accelerated brain aging and poor mental health are linked in several ways17. As briefly touched on above, loss of cognitive ability leads to a lowered capacity for independent living, which can have significant negative effects on mental health. Additionally, noticing a decline in cognitive sharpness can be worrisome and may lead to panic, as individuals might fear it is caused by a serious condition like Alzheimer’s disease rather than the natural aging process. Cognitive decline may impact our ability to perform at work and to enjoy intellectual pursuits, potentially leading to mental health struggles. When mental health issues arise for any reason, it’s important not to hesitate to seek help from a professional.
Social connections are fundamental to our mental health, and meaningful relationships are important in helping us maintain our cognitive function18. This is vital for older adults who may be more vulnerable to social isolation and loneliness19. To strengthen social ties for better mental and brain health, make time to connect with friends and family regularly through calls, visits, or shared activities. Join community groups or clubs that match your interests, like book clubs or fitness classes. Even small gestures, like checking in on someone or reconnecting with an old friend, can help build and maintain meaningful relationships that support your overall well-being20.
Physical and mental health are tightly linked. This means that by prioritizing physical well-being, we can take important steps toward improving our mental health and maintaining it long-term. Regular exercise, a balanced diet, and quality sleep are great ways to improve cognitive function10,21. Studies have found that exercise can help to improve mental health22, and exercising as part of a social activity could have additional benefits. Adjusting our diets to include certain foods can also help promote brain health. This includes omega-3 oils, which are abundant in many species of fish and seeds, and antioxidants, which are found in blueberries and leafy green vegetables and help support cognitive function23,24.
Dietary adjustments should be introduced gradually and tailored to individual preferences to ensure they are sustainable and enjoyable. Discussing a healthier diet with a healthcare professional is the best option if you have any doubts or concerns.
Keeping the brain active and engaged in challenging tasks is essential to maintain cognitive sharpness, improve mental clarity, and support overall brain health as we age. Ways to keep your brain sharp as you age include engaging in activities like puzzles, learning new skills, or reading25. These habits may help to build up cognitive reserves and delay brain aging. It’s crucial to find an activity you enjoy so that it can become a regular part of your routine. It can be great to engage in these activities with others to reap the benefits of social connections and keep your brain active.
While adopting different lifestyle changes can help to slow cognitive decline, they are not a replacement for regular health check-ups with your healthcare provider. Ezra’s full-body MRI scans are a fantastic way to detect potential health problems early. Early detection helps to catch potential problems early, giving you and your healthcare provider the opportunity to address them before they become more serious.
Focusing on brain age rather than chronological age is crucial for maintaining cognitive health and overall well-being. By understanding the factors that influence brain aging, such as stress and diet, we can take proactive steps to keep our minds sharp and resilient. Mental health plays a significant role in brain health, emphasizing the importance of managing stress, seeking help when needed, and fostering meaningful relationships. Small, consistent lifestyle changes like exercising, engaging in mental challenges, and prioritizing health check-ups can make a big difference. By knowing how to keep your brain healthy as you age, you can enhance your quality of life, maintain independence, and enjoy a sharper, more resilient mind for years to come.
Take charge of your brain health with Ezra. Our advanced MRI scans provide insights into your body and brain, helping you catch potential issues early. Book your scan today and ensure your brain age stays young, no matter your chronological age.
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