Age-related cognitive changes are normal and will happen to everyone to some degree. Starting around age 40, the brain begins to shrink in volume and weight by around 5% per decade. This can affect part of our brain, like the frontal lobe and hippocampus that have to do with learning and memory. So you might notice that you have a harder time with tasks like recalling someone’s name or the title of a television show you had watched in the past. Meanwhile, your declarative memory, which reminds you how to ride a bike or play a musical instrument you already know how to play, remains more intact.
Your brain’s wrinkled outer layer, known as the cerebral cortex, also thins with age, further influencing memory and thinking skills. Your attention and focus, processing speed, and ability to switch between tasks more swiftly can also diminish with age, as nerve fibers in the brain shrink with age. Blood flow to the brain can decrease and changes in neurotransmitter levels occur, with the brain producing different levels of neurochemicals that can lead to decline in cognitive function.
Typical age-related changes, such as slower recall of words, mild forgetfulness, and needing more time to learn new information, don’t necessarily interfere with daily life. But more severe cognitive changes, like the loss of thinking, learning, remembering, reasoning, and behavioral abilities that interfere with a person’s daily activities and quality of life, can be a sign of a more serious type of change in the brain, like dementia, Alzheimer’s, or Multiple Sclerosis. And r(R)esearch has found that nearly half of dementia cases are thought to be preventable through lifestyle changes and other modifiable factors. This means you have more control over your brain health than you might realize.
Chronological age doesn’t always reflect biological brain age. And not all brains age at the same pace. Research shows that some people’s brains may appear older than their actual age, particularly when influenced by lifestyle or vascular factors such as high blood sugar, inflammation, and strokes can accelerate brain aging.
Related: Brain volume as a window into your brain health
How to support your brain
There are many research-backed habits you can do to help your brain stay sharper, even as the years go by. Here are a few to try.
1. Get off the couch
Any form of moving your body can benefit your brain, whether you’re riding a bicycle, going for a swim or lifting weights in the gym. Working out can improve your memory and thinking skills, boost brain volume, reduce stress, elevate your mood, and improve blood flow to the brain. It can also be a key tool in fighting age-related cognitive decline. Aim for 150 weekly minutes of moderate aerobic activity, like brisk walking, dancing, or household chores or 75 minutes of vigorous aerobic activity, such as jogging.
2. Swap in fruits and vegetables
What you eat can play a big role in the health of your brain. Studies have linked the Mediterranean and MIND diet (a combination of the Mediterranean Diet and Dietary Approaches to Stop Hypertension—DASH diet) to improved cognitive health. Prioritize foods with antioxidants like berries, vegetables, and legumes, as well as whole grains, nuts, and omega-3 and polyphenol rich foods such as fish and olive oil. Limit sugar—which has been linked to a higher dementia risk— processed foods, red meat, higher-fat dairy, and fried food.
3. Learn to love the mocktails
Just one alcoholic drink per day has been linked to reduced brain volume. And in one study of 36,000 adults, going from one drink a day to two was the equivalent to two years of brain aging! Cut back the amount of alcohol you drink, prioritizing sparkling water and mocktails in its place.
4. Say “no” to that next episode
A good night's sleep helps your brain to consolidate memories and activates the glymphatic system, which is responsible for removing toxins that build up while you’re awake. Sleep can help regulate your mood, help your body process stress, and improve your memory and attention span. Going to bed and getting up at the same time every day, keeping your room dark, quiet, and cool, avoiding large meals before bed, and shutting down electronics leading up to bedtime can help. Aim for 7 to 9 hours of sleep per night.
5. Try cognitive training
Engaging in mentally stimulating activities like crossword puzzles or tackling new skills such as reading, or playing brain games, supports neuroplasticity (the brain’s ability to adapt and form new connections). Try something you haven’t done before to challenge your brain, like learning a new language, signing up for a class, picking up a musical instrument, or knitting.
Related: How stress affects your entire body
6. Find your Zen
Stress does more than affect how we feel. Long term, it can cause changes in the brain that could lead to brain shrinkage. It can interrupt your sleep, impairing your body’s ability to remove toxins while sleeping and putting you at an increased risk of dementia. It can also result in increased depression, anxiety, and PTSD. To manage stress, try calming activities like meditation, breathwork or Tai Chi, do things that make you laugh, prioritize sleep, journal your thoughts, or seek counseling.
7. Call up a friend
Humans are social beings and strong connections to others is crucial to our overall health, brain health included. Spending time with others can strengthen neural networks and stimulate memory and attention. Research has even shown that those who spend time with others are better protected against cognitive decline than people who spend most of their time alone—one study found being lonely equates to as much as a 40% increase in dementia risk. Text a friend and make a plan to get together.
8. Supplement for success
Some supplements have been touted for their cognitive-supporting abilities. Creatine, for instance, may help to improve cognition and memory, especially in older adults or in times of metabolic stress. One study linked eating a diet rich in magnesium (550 mg or more per day) to better brain volume. Curcumin (a substance found in turmeric), was shown to improve memory and cognitive abilities in several studies. Some research has linked a lack of B vitamins to more age-related cognitive decline. And omega-3s have been linked to better memory, processing speed, and structural brain measures in older adults. In addition, research has found insufficient vitamin D levels may coincide with accelerated brain aging. But before you supplement, make sure to consult your doctor.
9. Track and monitor your brain health
Neurological conditions like Alzheimer’s disease, Parkinson’s disease, and silent strokes, can develop quietly over decades. By the time symptoms appear, structural changes in the brain may already be underway. Getting a baseline brain scan and tracking changes over time can help you spot subtle shifts early, giving you the opportunity to make lifestyle adjustments or seek medical intervention before serious issues arise.
Prenuvo’s Enhanced Screening includes an advanced brain health assessment which can help to identify structural and functional brain changes early. It provides quantitative insight into brain aging, blood flow, and checks for early neurodegenerative signs. This type of look at the brain can be valuable for people over 40, those with a family history of neurological diseases, or anyone focused on long-term cognitive health.
While hearing that your brain changes with age may sound scary, there are many ways that may also keep it sharp well into your later years. Healthy lifestyle habits, combined with regular monitoring, are powerful ways to prioritize and protect your cognitive health.
Take a big step towards understanding your brain health—book a call with a member of our care team to learn more about the benefits of Prenuvo’s Enhanced Screening including the advanced brain health assessment.
