Keeping your brain healthy as you get older is just as important as looking after your physical health. But while we can see and feel changes in our body, cognitive decline can be slower and harder to notice in ourselves.
Researchers have now discovered that our brain ages most at three specific ages: 57, 70 and 78. That’s not to say your brain suddenly grinds to a halt when the clock strikes midnight on your birthday. Rather, these are times when scientists have discovered bigger changes in blood protein, which can signify cognitive decline.
That’s the science. And while the reality is that we can’t prevent cognitive decline completely, the good news is that for many of us, there’s plenty we can do to keep our brain healthy.
While these defined ages have been pinpointed by scientists, try not to get too hung up on them. Instead, focus on consistency, building good habits into your everyday life until they become routine.
5 ways to keep your brain active and healthy
Lifestyle plays a big part in our physical, mental and cognitive health. And there are some specific habits you can start to build in to keep your brain firing on all cylinders.
1. Make sleep a priority
Most of us have busy lives and it’s often tempting to forego an early night in favour of packing more into our days. Or we get a good night’s sleep during the week then shift our routines into late nights and late mornings at the weekend.
But our brains like consistency, so sticking to a regular bedtime and wake time can help you establish good sleep patterns.
It’s also helpful to get into a pre-bedtime routine. Use whatever strategies help you wind down, so think things like yoga, meditation, a warm bath or caffeine-free drinks. There’s no hard and fast rule about how many hours’ sleep you need as it’s different for everyone. You’ll know if you’ve slept well or if you haven’t.
2. Look at your diet
Your diet in this context refers to your everyday eating habits, not whichever fad is doing the rounds.
Your brain will thank you for including lots of leafy greens, good fats (things like oily fish and avocado) and plenty of protein, including nuts, beans and whole grains. Protein is great for helping you to feel full, so try to include it with all your meals and snacks.
3. Keep moving
If you’ve read our article How to slow the ageing process now according to science, you’ll know that these three suggestions were based around sleep, diet and physical activity. So it’s probably no surprise that staying active is also a good way of specifically slowing cognitive decline. It doesn’t have to be hard work, either. Going for a walk or a few minutes of squats all count.
While we might associate movement with physical health, research has shown that people who exercise regularly could be 20% less likely to develop dementia than those who don’t. And staying active also has the added benefit of helping you sleep… which as we’ve already seen, is great for our brain health. It’s a domino effect of good habits breeding good habits.
4. Stay social
Friendships, family ties and social connections can all give us a sense of purpose and self-worth. Getting older doesn’t have to mean becoming lonely. Keeping your life busy, active and filled with positive relationships will enrich your days and help to keep your cognitive wheels spinning nicely.
If you find you’re spending a lot of time alone and it’s not something you enjoy, there are lots of activities and communities designed specifically for older people in the same boat.
Consider things like:
- Volunteering
- Joining a walking group
- Taking a class
- Participating in social media
- Finding a local support group.
You might need to force yourself out of your comfort zone slightly at first, but the payoff will be hugely rewarding.
5. Train your brain
While your brain likes routine for some things (like sleep patterns), they also like it when you mix things up a bit, too.
Giving your brain some challenges through new hobbies and activities can help it to stay sharp, as can learning new things or travelling to different places. Essentially, any kind of novel experience you can bring into your life will make your brain sit up and take notice. Plus, these can be a great way to meet new people and stave off loneliness. The good-habit domino effect at play again.
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