As we grow older, we accept certain things as unchangeable truths—one of which is the notion that after reaching 60 our brains start to decline, particularly impacting our memory. However, experts have now highlighted six everyday behaviours that could accelerate this natural ageing process.
Despite the unavoidable march of time leading to some degree of deterioration, medical professionals emphasise that it’s feasible to slow brain degeneration and ward off conditions like dementia. .
Current figures from the NHS indicate that over 944,000 individuals in the UK are afflicted with dementia, and one in eleven people above 65 years of age suffer from some variant of the disorder. Nonetheless, scientists advise against resigning ourselves to dementia as an inexorable fate, pointing out that several significant alterations to our lifestyles could curtail its progression or even prevent it altogether, reports Surrey Live.
At the forefront of this research, Dr Zaldy Tan, who heads Cedars-Sinai’s Memory and Healthy Aging program, alongside Dr Glen Finney, a distinguished member of the American Academy of Neurology, share their prime strategies for maintaining cognitive vitality through the years. “Don’t think everything just has to happen that way because you’re getting [older],” said Dr Finney in a conversation with BuzzFeed.
He further adds, “Take care of your brain, take care of your body – and if you do that, you can successfully age and not have as many changes as you might think.”
Researchers have identified several everyday activities that are linked to accelerated brain ageing. Among the most damaging are repetitive routines, lack of social contact, high stress levels and poor sleep quality.
Additionally, two key lifestyle factors have been pinpointed: regularly eating takeaways and ready meals, and not exercising frequently enough.
Let’s delve deeper into these six factors and how to address them…
Social Isolation
Many older adults are socially isolated
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Social isolation often increases as we age due to shrinking friendship circles, leading to potential feelings of loneliness.
Lack of interaction with others deprives our brains of stimulation and the opportunity to form new neural connections, which can hasten degeneration. Engaging in conversation stimulates areas of the brain associated with language processing and comprehension, triggering the release of neurotransmitters that promote the growth of new brain cells, according to The Daily Mail.
Without social interaction, this process is not activated. Some scientists even suggest that social isolation can increase the risk of complications such as heart disease, depression, inflammation and premature death.
One method to tackle this is by making a conscious effort to socialise more. Numerous studies have indicated that owning a pet, such as a dog or cat, can promote regular interaction and companionship.
It also provides an additional opportunity to meet other pet owners, for instance, during dog walks.
Repetitive behaviours
Repetitive behaviours are also more damaging than you may think
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Repetitive behaviours may seem like an easier way to navigate the day for most of us, but medical professionals have cautioned that this could prematurely age the brain.
Instead, scientists have urged older adults to continue learning to keep their brains active. There are several options available, including learning a musical instrument or a new language.
This is because acquiring a new skill is believed to stimulate the growth of new brain cells and enhance areas of the brain associated with reasoning, problem-solving, and short- and long-term memory. It can even complement efforts to combat social isolation if, for example, someone attends a physical class to learn a new skill.
Chronic Stress
Ignoring stress could hamper our memories
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When it comes to stress, it’s tempting to ignore it, but failing to address chronic stress directly could be causing more harm than we realise. Long-term stress increases inflammation levels in the body, which could damage brain cells.
Stress can also trigger higher levels of the stress hormone cortisol, which has been linked to memory problems in the past.
Experts are now advising against wallowing in ignorance and instead recommend inducing ‘short-term states of acute stress’ through methods like sauna sessions or cold showers to combat stress. For those seeking a calmer approach, meditative and mindfulness practices can be effective in managing life’s pressures.
Breathing exercises, particularly box breathing, are highlighted for their potential to “reset neuron” and alleviate stress.
Eating Junk Food
Junk food is also another culprit behind declining brain health
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The adage “you are what you eat” rings true when it comes to brain health, with experts warning that a diet heavy in ultra-processed meals and fast food could be accelerating your brain’s ageing process. These foods often contain high levels of salt, which not only impacts brain function but also contributes to weight gain.
Research indicates that elevated salt intake can impair cognitive abilities in the elderly and may even hinder blood flow to the brain. While fats found in these foods compound the issue, affecting both mental acuity and body weight.
However, maintaining health doesn’t necessarily mean giving up on your favourite takeaways entirely. It’s about enjoying them in moderation, treating them as an occasional indulgence rather than a staple.
A consistent diet rich in fruits, vegetables, and oily fish is far more conducive to long-term wellbeing.
Poor quality sleep
Poor quality sleep could be ageing your brain
Adequate sleep is a crucial aspect of maintaining brain health, an area where many older adults often fall short. The recommended amount of sleep is approximately 7-9 hours per night, allowing the body to rejuvenate after a busy day.
However, only about 40% of older adults achieve this, and even when they do, the quality of sleep may be compromised due to frequent interruptions or lack of deep sleep, which is a restorative phase that typically occurs early in the night. Without sufficient sleep, daily memories cannot be efficiently sorted and stored for future reference, and Beta-amyloid, a sticky protein associated with Alzheimer’s, is not adequately cleared during sleep.
This can lead to a build-up of the protein, causing issues over time such as difficulty concentrating or recalling recent memories.
Lack of Exercise
The positive impact of exercise on our mental wellbeing should not be underestimated
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As we approach January, many are eager to kick off the new year with a health and fitness routine. However, older adults may be discouraged due to age, injury, or decreased energy levels.
Exercise doesn’t necessarily mean going to the gym; even simple activities like walking, swimming, or dancing for 150 minutes at moderate intensity each week could help slow down brain degeneration.
Cardiovascular exercise, in particular, boasts numerous health benefits. It can stimulate the production of growth hormones in the brain, such as nerve factors that foster brain health and wellness.
Additionally, physical activity enhances blood flow to the brain, promoting new cell growth and reducing inflammation – two crucial factors that could decelerate cognitive decline. Exercise also improves muscle tone, which can aid with balance and decrease the probability of falls.
This is a mounting issue among older adults, with an estimated 684,000 people worldwide succumbing to falls each year.