When you can’t remember the name of the actor in your favorite Netflix show, or worse, when you accidentally mix up the names of your friends, family, and even your pets, it can be frustrating. You might start to feel a little worried, thinking that maybe your memory is slipping away or even wondering if you’re losing your mind.
It’s completely normal to have these thoughts, especially since our brains, like every other part of our bodies, can start to slow down as we age. This is mostly influenced by genetics, but the good news is we have control over many of the factors that can help to keep our brains healthy and functioning well.
A recent study from Oxford University has highlighted at least 15 lifestyle factors that can significantly affect how our brains age, suggesting we have more control over our cognitive health than previously thought. It also suggests that with the right choices, we can potentially slow down brain aging, even lowering the chances of developing serious conditions like dementia and Alzheimer’s disease.
“We know that a constellation of brain regions degenerates earlier in aging,” corroborates Dr. Gwenaelle Douaud, in an interview with Vogue (she led the Oxford team that observed and highlights that as people age, certain regions of the brain start to break down faster than others. This was confirmed by examining brain scans from 40,000 individuals over the age of 45). “In this new study, we have shown that these specific parts of the brain are more vulnerable,” emphasizing the need for awareness regarding brain health as we grow older.
Below, we take a look at some of the ways that can make your brain age faster, along with tips from doctors on how to slow down that decline. With these strategies, you can keep your mind sharp and remember all the important things – like the names of your favorite actors and your loved ones – for a long time!
Air Pollution
Air pollution can affect the brain by causing inflammation and oxidative stress, which can damage the central nervous system. In larger-populated cities, it can feel as if escaping pollution is nearly impossible, but there are effective steps we can take to minimize its impact. One great option is to invest in a home air purifier to clean the air in your living space, especially in the rooms where you spend the most time. Another is surrounding yourself with detoxifying houseplants that can further improve indoor air quality, making your home a healthier environment.
Doctors say it’s also important to take breaks from the polluted city air by spending time in parks and gardens. It gives you a chance to breathe in cleaner air and enjoy the outdoors. And if your schedule allows, consider taking weekend trips out of the city to recharge and experience open air in more natural settings.
Drinking Alcohol
Limiting alcohol consumption may seem tough, but the health benefits of not drinking, such as blackouts and long-term brain damage, are definitely worth the effort. If giving it up completely feels overwhelming, consider trying to cut back on the amount you drink instead. There are many great alcohol-free options available now that can make the transition easier, allowing you to still enjoy social gatherings and fun nights out, without feeling left out.
High Blood Pressure
High blood pressure, or hypertension, can be influenced by a variety of factors, and one significant cause is stress. When we’re feeling stressed, our bodies react in ways that can lead to an increase in blood pressure that reduces blood flow and oxygen to the brain, brain tissue damage, and white matter lesions on the brain that increase the risk of dementia and Alzheimer’s.
To combat this, it’s important to incorporate relaxation practices into your daily routine. Activities such as meditation, yoga and breathwork can help calm your mind and lower stress levels.
You can also immerse yourself in a hobby that can provide a great escape from daily pressure or engage in self-care activities like a warm, rejuvenating bath or reading a good book.
High Cholesterol
An unbalanced diet can lead to higher levels of LDL cholesterol, often referred to as the “bad” cholesterol that is associated with neurodegenerative diseases such as Parkinson’s and Huntington’s.
To help manage cholesterol levels, it’s important to eat a variety of foods that promote both heart and cognitive health, such as adopting a diet of mostly whole foods. They are packed with nutrients and fiber that can reduce inflammation in the brain’s microglia, a type of immune cell that can cause poor long-term memory and mental decline.
Smoking
Although smoking levels in the United States are currently the lowest they’ve been in decades, cigarettes still pose a significant health threat to many individuals. The dangers associated with tobacco use remain serious, leading to various health issues such as lung cancer, heart disease, and respiratory problems, but smoking is also known to cause thinning of the cerebral cortex which is important for learning memory. Plus, it compromises the integrity of the blood-brain barrier, which can lead to neurological disorders like bacterial and viral meningitis.
If you’re trying to quit smoking, there are several techniques to consider such as hypnosis, nicotine patches and gum, therapy and medication prescribed by doctors.
Lack of Sleep
Pro-sleep tricks, as shown by those on TikTok, have become super popular and creative, with tons of users sharing their unique ideas to help their communities get better sleep. However, while it’s fun to explore all these new methods, most sleep specialists suggest sticking to some classic, reliable techniques that have been proven to work.
For instance, limiting your exposure to the blue light from screens at night – they are known to interrupt your body’s natural sleep cycle by preventing the suppression of melatonin production, a hormone crucial for allowing your brain to transition into a relaxed state properly – is essential for optimal cognitive function.
Additionally, avoiding stimulants like caffeine in the hours leading up to bedtime aids in more restful sleep while helping your brain operate better overall. Plus, some individuals have found that taking supplements like magnesium, Reishi mushrooms, or L-theanine can help promote relaxation and improve sleep quality as well.
Loneliness
Having thousands of followers on social media yet feeling utterly alone is the paradox of our times. Many people spend hours scrolling through their feeds, liking pictures, and commenting on posts, yet they often feel disconnected from those around them. This feeling of loneliness, despite the virtual connections, highlights a critical truth: real-life connections are essential for our emotional and mental well-being. It also causes significant changes in parts of the brain that affect how people process social information, regulate their emotions, and experience the world.
Studies have shown that spending time with friends and family and getting involved in activities that promote face-to-face interactions like taking a cooking class or volunteering not only creates strong connections and introduces you to like-minded individuals, they can significantly boost your mood and even improve brain function.
Lack of Exercise
In our fast-paced world, it’s easy to find reasons to avoid physical activity, but the truth is that moving our bodies is crucial for longevity. One of the best examples of this can be seen in the Blue Zones, regions where people often live to be a hundred years old or more while remaining active and engaged in their communities.
Regular movement, whether it’s walking, swimming, gardening, or even climbing stairs, can help prevent depression and reduce stress, both of which are vital for a happy life. It also works wonders for healthy brain function by increasing brain volume, reducing inflammation and stimulating growth factors that support good thinking skills and memory.
The great news is that you don’t have to push yourself to the limit by spending hours in a gym. Simple activities like taking a brisk walk, playing with your dog, or doing short 10-minute workouts at home or in the office can significantly contribute to protecting your brain and your overall health.
