The 9 Steps To Take Today
By Austin Perlmutter, MD
In 2022, the global “anti-aging” market was valued at nearly 70 billion dollars. We’re more than willing to shell out the bucks for advanced lasers, botox injections and hair gain products. Yet the vast majority of our time and money spent on anti-aging ignores the single most important variable: brain health. Here’s what you need to know about what brain aging looks like, what causes it and what you can do about it!
What does an aging brain look like?
Everyone’s body is unique, and the same is true for our brains. Yet as we age, our bodies tend to experience similar changes. When it comes to our brains, these changes may look like atrophy (shrinking) of our brains, especially in the prefrontal cortex and hippocampus. This change is proposed to represent a combination of loss of neurons and a loss of connections between neurons.
What causes the brain to age?
In the hunt to understand why we lose function as we get older, researchers have proposed 9 “hallmarks” of aging. These are technical scientific concepts ranging from epigenetic changes to telomere shrinkage (telomeres are the protective caps on the end of your chromosomes). In the brain, some of the key pathways that seem to promote aging include:
Increased oxidative stress
Elevated inflammation and immune dysfunction
Mitochondrial/metabolic dysfunction
Impaired neuroplasticity
Problems with cell cleanup (called “autophagy”)
Does the brain have to age? What can we do to slow or reverse it?
Lifestyle choices play a significant role in slowing down the aging process of the brain. Engaging in regular physical activity is one of the most effective ways to maintain brain health. Exercise increases blood flow to the brain, which helps to deliver essential nutrients and oxygen that support cognitive functions (exercise has been strongly associated with overall better brain health and lower rates of dementia).
Staying socially active and maintaining strong relationships can have a protective effect on the brain. Social interactions stimulate the brain, helping to preserve memory and cognitive abilities. Additionally, a balanced diet rich in polyphenols, healthy fats, vitamins, and minerals supports brain health by supporting balanced immunity, which appears to protect against cognitive decline and brain aging.
Mental stimulation is also crucial for keeping the brain young. Activities such as reading, playing musical instruments, solving puzzles, or learning new skills can help build cognitive reserve, making the brain more resilient to age-related damage. Adequate sleep is another vital factor, as it allows the brain to repair and consolidate memories. Stress management is also essential; chronic stress can lead to cognitive impairment and increase the risk of neurodegenerative diseases. Practices like meditation and mindfulness can reduce stress and improve brain function. By adopting these lifestyle habits, individuals can significantly slow the brain's aging process and maintain cognitive health well into their later years.
9 daily actions that can help slow brain aging
Exercise Regularly: Engage in at least 30 minutes of physical activity, such as walking, swimming or weight training.
Eat a Brain-Healthy Diet: Incorporate foods rich in omega-3 fatty acids (fatty fish are perhaps the best source), colorful plants, nuts, berries, and leafy greens.
Stay Socially Active: Spend time with friends and family, join clubs or groups, and participate in community activities.
Keep Learning: Challenge your brain by learning new skills, reading, or engaging in puzzles and games.
Get Adequate Sleep: Aim for 7-9 hours of quality sleep each night to help your brain repair and consolidate memories.
Manage Stress: Practice relaxation techniques such as meditation, deep breathing, or yoga to reduce stress levels.
Avoid Smoking and Limit Alcohol: Reduce or eliminate smoking and limit alcohol consumption to protect brain health.
Protect Your Head: Wear helmets when necessary and take precautions to prevent head injuries.
Monitor Health Conditions: Keep chronic conditions like hypertension, diabetes, and cholesterol under control to reduce their impact on brain health.