Just like our bodies, our brains change with age. The older we get, the more difficult it is for us to remember information, like the name of a restaurant we went to or where we left our keys. Or, it may take longer to learn something new.
But the good news is that we actually have a lot of control to keep our brains healthy and avoid aging prematurely – and that starts with our daily habits. More specifically, the behaviors we avoid could have a positive impact on our cognition.
We spoke with experts about the seemingly harmless habits we engage in every day that could be aging our brains — and what we can do instead. Here are the errors to correct as quickly as possible:
1. You don’t have enough social interaction.
From working remotely to having a new baby to retiring, life throws many situations at us that can make going out and socializing more difficult.
“It’s so common in our culture to slowly lose our social network as we go through life,” said Dr. Zaldy Tan, director of the Memory and Healthy Aging Program at Cedars-Sinai. “We need some kind of social network that we can turn to whenever we need it – or even if we think we don’t need it.”
So, what is the impact of socialization on the brain? “Every time we meet someone new… we make a new connection in our brain between brain cells,” Tan explained. Additionally, a strong social network has been shown to improve mood, which is linked to our brain health. (Depression is one of the risk factors for dementia.)
Although in-person interactions appear to be most beneficial for brain health, online socialization and virtual conversations can also help, said Dr. Glen Finneymember of the American Academy of Neurology and director of the Memory and Cognition Program at Geisinger Health.
“Some people are literally physically isolated…or maybe don’t have friends or family in their area, (and) their online community becomes their lifeline and can provide real benefits,” Finney said.
2. You keep your brain active – but only by doing the same things over and over again.
Not only do you want to engage your brain by preserving the skills you already have, but you also want to push your brain out of its comfort zone, Finney explained.
“If you say, ‘I’m not a child anymore.’ I’m not going to worry about learning anything’…(It) can actually sabotage your brain health and lead to premature brain aging,” he said.
Just like when we meet someone new, learning something new creates connections between our brain cells and helps keep the brain young.
“You should always expand your mental horizons,” he said. “If you’ve never picked up a musical instrument, learn a musical instrument. If you’ve never read a foreign language, learn a foreign language.
3. You reject the chronic stress you carry around.
Stress is a part of everyday life and our bodies can usually recover quickly from a specific stressful event or situation. The problem is when that stress becomes chronic – and we don’t respond to it.
“We’re really good at keeping the stress response going all day long – at a moderate level that we might not even notice,” said Dr AS Elissa Epel, professor of psychiatry at the University of California, San Francisco and author of “The Stress Prescription.” “Even when nothing stressful is happening, we can carry unconscious stress.”
She said it’s important to be aware of this stress and release it throughout the day, such as being mindful of our thoughts and slowing down our breathing. Creating “short-term acute stress states in our bodies” can actually help relieve stress, she added, such as using a sauna, taking a cold shower or trying a high-intensity workout. This gives us more states of relaxation during the day and better quality sleep at night.
“When we are able to have deeper resting states, both during the day and during sleep, we also give our neurons a chance to restore themselves and slow down brain aging,” she said. explain.
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4. You rely too much on takeout.
“When we are… busy with our work and social lives, it’s a natural tendency to choose something quick (that) you can put in the microwave or go to the drive-thru,” Tan said. “(But) in the long run, it might not really be the best for our brains.”
Fast foods are often highly processed and full of saturated fats and added sugars. Studies have shown that a diet rich in these types of foods over the years may lead to a higher risk of dementia.
“We know that (these) can prematurely age the brain and lead to health problems that (are) very hard on brain health,” Finney said. (For example, studies suggest that uncontrolled diabetes can lead to brain shrinkage.)
There’s nothing wrong with eating fast food or takeout every once in a while: it’s delicious, it can be the most affordable option, and sometimes we just need it. Where possible, also try to focus on a diet rich in omega-3 fatty acids, such as green leafy vegetables, fish, olive oil and nuts. Omega 3 They have been shown to increase memory, learning, and blood flow in the brain.
5. You aim for enough sleep every night, but the quality isn’t good.
Even if you want to get the recommended seven to nine hours of sleep per night, if your sleep quality is poor, you may wake up tired the next day. And the quantity and quality of sleep is essential for brain health.
“During sleep, memories of the day are sorted and placed in the right place so we can access them in the future… (Also) beta-amyloid, the sticky protein that wreaks havoc in the brains of people with Alzheimer’s disease Alzheimer’s disease, is eliminated during sleep,” explained Tan. “When sleep is too short or of poor quality… these processes are interrupted.”
The next day, you may have trouble concentrating or difficulty remembering information. But over time, poor sleep can increase the risk of premature brain aging and the development of dementia.
To improve sleep quality, Tan recommends setting a consistent bedtime, minimizing alcohol, reducing fluid intake before bed, avoiding sedatives and sleeping pills, and limiting your bed time to primarily sleeping. (no scrolling or watching TV in bed).
6. You don’t integrate physical activity into your lifestyle.
“Exercise, especially cardiovascular exercise but also muscle-strengthening exercises, is important for keeping the brain… young,” Finney said. “It can actually increase growth hormones in the brain, like nerve factors that promote brain health and well-being.”
Beyond working out, Tan recommends incorporating physical activity into your lifestyle. “Whether it’s… gardening or… going for a hike, there are some things we could incorporate into our daily lives that, in the long run, are probably more sustainable and beneficial than spending an hour at the gym once a week.”
When physical activity becomes a lifelong habit, the benefits are numerous, from reducing stress to increasing blood flow to the brain.
Remember: we have great control over our brain health.
The worst thing we can do for our brains is give up as we get older.
“Don’t think everything has to happen this way because you’re getting older. Take care of your brain, take care of your body,” Finney said. “And if you do that, you can age successfully and not go through as many changes as you might think.”
This article has already been published on an earlier date.