Simple ways to keep a healthy mind

An average brain starts to decline from age 60, but it is possible to slow this decline down.

Some brain aging results from everyday habits, such as repetitive routines, lack of social interaction, stress, not enough exercise, lack of quality sleep, and an unhealthy lifestyle.

Engaging with other people keeps areas of the brain linked to language processing and comprehension healthy. Conversing also triggers the release of neurotransmitters that stimulate the creation of new brain cells. As you grow older, social networks may decrease, making it harder to make new friends, and this decline can lead to social isolation, which will speed up brain degeneration by depriving it of stimulation.

Studies have shown that people who are socially isolated have a lower volume of grey matter in areas of the brain linked to learning and thinking… and a 26% higher risk of dementia. Additionally, social isolation also raises the risk of complications such as heart disease, depression, inflammation and premature death, whereas regular socialisin through companionship can counteract this.

Repetitive behaviour can also cause cognitive decline. Humans are creatures of habit, and doing the same thing day after day could prematurely age your brain. Repeating skills you already have without engaging the brain outside its comfort zone can decrease brain health and lead to premature brain aging.

On the other hand, taking up activities like learning a musical instrument or foreign language can counteract this because learning new skills trigger the growth of new brain cells and improves areas of the brain linked to reasoning, problem solving and both short and long-term memory. Studies also found that speaking two or more languages, even a second language learned in adulthood, can also slow cognitive decline. Those learning
complex skills also show improvements in overall memory.

Conversely, chronic or long-term stress can raise the risk of cognitive decline, which can be triggered in old age by concerns over finances, friends, or family members. Long-ter stress also raises the risk of inflammation levels that could damage brain cells. Stress ca also cause higher levels of the hormone cortisol, which has been linked to problems with memory and can lead to premature aging and the risk of dementia.

To reduce stress, some therapists recommend creating short-term states of acute stress such as taking a sauna or cold shower, breathing exercises or meditation.

Fast takeaway foods and ready meals may be a convenient option for a quick meal, but doctors warn that relying on these can prematurely age the brain because of their high salt content and risk of weight gain. Ultra-processed foods can raise the risk of cognitive decline, partly because they are high in salt, and some studies warn that high salt levels can impair cognitive function in older adults because they can disrupt blood flow to th brain.

These meals also risk weight gain, associated with a risk of poor cognitive health and dementia. Experts recommend consuming ready meals less often, or at least eating them with vegetables cooked at home to lower the risk.

Regular sleep is hugely important for brain health. Ideally, seven to nine hours of sleep every night is the ideal. High quality, uninterrupted refreshing sleep helps feelings of wellbeing while deep sleep is restorative. Around 40% of older adults fail to get enough quality sleep.

During sleep, the events of the day are collated and stored in order of importance in our memory. Beta-amyloid — the sticky protein that wreaks havoc on the brains of people with Alzheimer’s — is also cleared during sleep. But when we don’t have enough sleep, these processes are interrupted. In short, poor quality sleep can lead to problems concentrating or recalling information the following day, and this, over time, can accelerate brain aging.

Around 40% of adults aged 75 years and over get little physical activity, and this also 
raises the risk of cognitive decline. Around 40% of adults aged 75 years and older are inactive.

Lack of exercise can also reduce cognitive function. Around 150 minutes of moderate physical activity every week, such as walking, swimming or dancing, is healthy, but older adults struggle to hit this level. Physical exercise, especially cardiovascular exercise, is important for keeping the brain youthful.

Exercise can increase growth hormones in the brain, helping to promote brain health. 

Exercise boosts blood flow to the brain, stimulates the growth of new brain cells, reduce inflammation, an helps to prevent mental decline. It can also strengthen muscles an reduce the risk of falls, a common cause of death in the elderly. So try your best to get at least some exercise. Joining clubs or societies will get you out of the house more often and help you meet new friends and engage in more activities, all of which will help you to
live longer.