3 Hidden Ways to Fight Brain Aging

TaTarget brain aging with metabolic, muscle and cognitive strategies.

By Austin Perlmutter, MD

Our brains change with every instant of every day. While many of the changes are either neutral or positive, research consistently shows that as we approach our later years, we are at an increased risk for unhealthy and unhelpful brain shifts. This of course includes risk for conditions like dementia, which is now estimated to affect 42% of people who make it to age 55 or older, as well as stroke, which doubles in risk every 10 years after age 55. Yet in addition, brain aging is also associated with higher risk for lower-level memory loss and other forms of cognitive impairment. In this article, we are covering 3 powerful but often missed tools to help to fight the negative effects of aging on the brain, while preserving the positive.

1. Building a metabolic reserve

   
   

One of the clearest signals in the last decades of brain research is that what happens outside the brain can still have major effects on the inside. Among the best examples of this is the impact of metabolic dysfunction on brain health outcomes. While metabolic health and the brain is itself a large and nuanced discussion (see this blog), the basic idea is clear: building more flexibility and reserve in your metabolic health now may prove incredibly valuable to your brain’s future.

An excellent example of how to target better metabolic reserve is by being more aware of blood sugar regulation. Insulin resistance and blood sugar issues can themselves increase risk for brain problems including dementia, and stroke and that’s before a person ever develops diabetes. This is in part believed to be due to the effect on the brain’s insulin balance and immune system. This means that decades before something like dementia shows up, taking steps to regulate blood sugar could pay dividends to help slow rates of key brain aging-related outcomes. Some of the best tools to this end include:

• Eating a diet rich in minimally processed foods. While there are good cases to be made for various types of diets for specific populations (e.g., keto diet, paleo diet, time-restricted eating), the preponderance of data suggest that a diet rich in minimally processed foods and avoidance of sugar and refined grains is a good bet for metabolic health.

• Exercising regularly. Yes, there are lots of great exercises with differential effects on the brain, but the bottom line is that regular exercise is a potent positive regulator of metabolic health and protector against subsequent metabolic disease.

• Following up with your care team to get regular labs and measurements. Knowing your basic metabolic markers is key in preventing and managing metabolic health. From blood pressure to blood glucose, knowledge here is power.

• Working on stress and sleep. Both stress and sleep influence metabolic pathways. If you struggle significantly with either, talk to your healthcare practitioner!

2. Building a muscle reserve

As we age, we tend to lose muscle bulk and health, which, when significant, is called “sarcopenia.” Sarcopenia is itself a risk factor for worse cognitive function as well as brain atrophy across multiple regions. One reason may be that muscle, especially active muscle, sends a host of healthy signals to the brain. To this end, building a reserve of more healthy skeletal muscle may help to decrease some of the risks posed by an aging brain. Some excellent steps to aid this process include:

• Engaging in regular muscle strengthening exercises (think weights and other resistance training).

• Getting adequate daily dietary protein intake (see my free guide HERE)

• Considering supplementation with protein, creatine and other products, but prioritization of exercise and a healthy diet may be more important.

3. Building a cognitive reserve

One of the more impressive concepts in brain aging is the idea of “cognitive reserve.” In essence, it proposes that if we exercise our brains more in life (e.g., pursue higher education, engage in lifelong learning or generally just challenge our brains more) we may be able to delay the onset of age-related brain decline and conditions like dementia. This is the idea that helps explain why things like regular reading, pursuing more complex cognitive hobbies like playing instruments or even regular socializing have been linked to lower rates of cognitive decline as we age. The key takeaway could be consolidated down to a version of “use it or lose it,” and the great news is that there are several effective ways to boost your brain engagement. This is just a brief overview of some potential options!

• Learning an instrument or language

• Engaging in more cognitively complex games.

• Pursuing additional learning or education on a topic (e.g., sign up for a birdwatching or painting class)

• Participating in regular travel that exposes you to new places or ideas.

The bottom line here is that we all have agency over our brain’s futures. Taking even one small step today to improve some of the above pathways is an incredible step towards a healthier brain for decades to come.

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This content is for informational and educational purposes only and does not constitute medical advice. Please consult with a qualified healthcare provider before making significant changes to your diet or lifestyle.