Rapid Brain Aging Happens At Certain Ages
When we reach certain milestone birthdays, especially the 50th, it’s not unusual to start feeling as if we are getting old. Now, a new study has found that just as our bodies age, our brains age at certain points in our lives, too.
Research led by a team from the First Affiliated Hospital of Zhengzhou University in China examined brain scans of over 10,000 healthy adults. Then, they monitored blood protein changes in half of them to detect the “brain age gap (BAG),” an indicator of how fast the brain ages.
The team identified 13 blood proteins associated with the BAG and found brain age-related change peaks at ages 57, 70, and 78. Each of these ages marked a certain phase of brain aging:
- At 57, there were protein changes associated with wound healing and metabolism.
- At 70, there were changes with brain-cell function that could increase the risk of dementia.
- At 78, there were changes with immunity and inflammation.
The researchers, who published their findings in the journal Nature, said these specific ages might be critical for providing interventions that promote long-term brain health.
While everyone ages chronologically, scientists believe everyone’s brain ages differently. For instance, some people have an older brain age, which places them at risk for Alzheimer’s, dementia, and death even before they turn 65, the age when most people develop Alzheimer’s disease.
One long-term study, published in 2019 in the journal Molecular Psychiatry, followed a group of study participants born between 1972 and 1973. The group’s chronological age was 45, and researchers measured brain age ranging from 24 to 72 years old.
The research team discovered that those with a brain age (as determined by a brain imaging analysis) that was significantly older than their chronological age in midlife had a faster pace of biological aging and early signs of cognitive decline.
5 Tips On Keeping Your Brain Healthy
Although there is no way to slow down chronological aging, researchers believe there are some science-supported habits that can enhance cognitive functions and reduce the risk of mental decline. Among those habits are diet and exercise.
1. Eat lots of protein and leafy greens
Protein can help boost learning and memory and protect against cognitive decline. Foods that are rich in protein include fatty fish, sardines, nuts, beans, whole grains, and yogurt. Spinach, kale, and other leafy greens not only are good sources of protein but provide essential nutrients like iron and magnesium that contribute to optimal brain health.
One of the most popular and healthiest diets worldwide is the Mediterranean diet, which includes greens, fruits, nuts, and fish, all of which contribute to brain health, even as it ages.
“A healthy diet helps to improve brain health and prevent cognitive decline,” Dr. Lisa Young, a nutrition professor at New York University and a registered dietician nutritionist, told the New York Post.
Berries, herbs, and tea are also beneficial foods to include to support cognitive health.
2. Get enough deep sleep
As the body rests and enters deep sleep, the brain wave frequencies slow down, too. Deep sleep is important because it’s responsible for clearing toxins in the brain. It also accounts for less than a quarter of your sleep cycle, so it’s recommended to get between 55 and 97 minutes of deep sleep every night.
One report found that sleeping the same amount of time, at least seven hours every night, can slow the aging process. Another study found that sleep deprivation can age the brain.
Getting adequate exercise during the day and cutting back on caffeine before bed will help you achieve a deeper sleep.
3. Keep physically active
Numerous studies have consistently found that physical activity has a positive impact on overall brain health. The hippocampus, which is involved with learning and memories, and the prefrontal cortex, responsible for thinking, problem solving, and decision-making, both deteriorate during the aging process. However, regular physical activity can enhance neuron growth and memory.
“If you want to maintain your mobility and cognitive abilities, one investment you can make is exercising and using your muscles on a daily basis,” Kim Johnson Hatchett, a neurologist, told Self. “You might be surprised to know that even a little bit of daily movement reduces your dementia risk.”
Regular physical activity does not have to involve daily trips to a gym. Short bursts of activity can be beneficial. One study, published in the Journal of Applied Physiology, found that doing just one minute (literally) of squats was associated with better blood flow to the brain and better concentration and decision-making power.
According to the Blue Zones Project, people who primarily use walking as their main mode of transportation during the day tend to live longer.
4. Keep socially active
Research shows that regular social interaction can significantly slow down cognitive decline. So, joining social groups is a good way for older adults to make new friends. Staying socially active also helps older adults avoid loneliness, which can affect memory and lead to cognitive decline and dementia.
The World Health Organization reports that loneliness is as bad for overall health as smoking 15 cigarettes a day. According to one study, older adults who are chronically lonely could be at an increased risk of stroke, which could lead to brain shrinkage.
According to the New York Post, U.S. Surgeon General Dr. Vivek Murthy previously said, “Given the profound health and societal consequences of loneliness and isolation, we have an obligation to make the same investments in rebuilding the social fabric of society that we have made in addressing other global health concerns, such as tobacco use, obesity, and the addiction crisis.”
5. Try something new
Jason Shepherd, an associate professor of neurobiology at the University of Utah, told Business Insider that challenging yourself by trying new activities keeps the brain healthy. This can include traveling or taking up new hobbies.
“I think a lot of us get into routines and habits where we’re doing the same old thing each day,” Shepherd said. “But learning new things helps with brain plasticity.”
Rachelle Summers, a neuroscientist and mental wellness coach, agrees that learning new things can have a positive impact on brain health.
“Activities that challenge your brain—like learning a new language or learning to play an instrument—can enhance memory performance,” Summers said. “These activities stimulate the brain and can promote the growth of new neural connections.”
Source Links:
https://www.yahoo.com/lifestyle/scientists-brain-suddenly-ages-57-200857991.html
https://nypost.com/2024/12/28/health/rapid-brain-aging-occurs-at-three-distinct-ages-scientists-discover-heres-how-to-slow-it-down/?utm_campaign=applenews&utm_medium=inline&utm_source=applenews
https://pmc.ncbi.nlm.nih.gov/articles/PMC7282987/
https://www.nia.nih.gov/health/alzheimers-causes-and-risk-factors/what-causes-alzheimers-disease
https://my.clevelandclinic.org/health/body/hippocampus
https://my.clevelandclinic.org/health/articles/23073-cerebral-cortex
