Experts tell us how to slow down the aging process of the brain

It is estimated that the number of neurons in the human brain is comparable to the number of suspended stars in the galaxy. This is a necessary organ for any living creature, which does not rest, even if we lose consciousness, and continues to remain surrounded by mysteries. Experts told Inc-News how you can influence the rate of brain aging and how to care for it.

What is brain aging

Brain aging is associated with the loss of neural connections necessary for normal brain function. This organ controls all functions of the human body, so its deterioration affects the body as a whole.

The destruction of neural connections is a gradual process. If we compare the brain of a three-year-old child and the brain of a 75-year-old person, we will see in the second case a significant loss of connections, since with age only those “channels” are preserved, the signals through which pass regularly. So a person with dementia may not remember what he ate this morning, but remember how as a child his grandfather took him to the skating rink, since this memory was significant for him, and he mentally returned to it many times,” explains the psychologist, art therapist, neurography specialist, EMDR therapist Marina Lebedeva.

The brain has a very high metabolic rate, accumulating many free radicals—molecules responsible for causing cell damage—that are directly responsible for aging. With this type of aging, the brain loses weight and nerve connections, which leads to a decrease in the speed of nerve impulse transmission. This disorder is characterized by the accumulation of proteins and pigments (such as lipofuscin) that are responsible for the death and shutdown of neurons. Fortunately, not everyone dies: many remain in good condition, although others lose their functions. This phenomenon, in turn, may be associated with neurodegenerative diseases such as Alzheimer's disease or Parkinson's disease.

The brain, as the most important organ of the central nervous system, is responsible for the functioning of the entire organism. Its “fading” implies a gradual decline in mental performance against the background of disturbances in intercellular connections, the structure of neurons, and a decrease in the volume of gray matter. At the same time, chronic fatigue, stress, lack of sleep, poor diet, and bad habits only accelerate this process,” says Andrei Cheremukhin, a neurologist at the “Warm Conversations” network of boarding houses for the elderly.

How aging affects our brain

Typically, the aging process of the brain begins around age 30. However, determining its onset is very difficult because people experience these changes differently: for some they may appear in the nerves and brain tissue, while for others the changes are subtle.

From age 50, an age that also varies depending on people and their lifestyles, there is a progressive decline in physical, cognitive, sensory and motor abilities. Among its most common consequences are:

• Decreased short-term memory. This may affect your ability to remember recent information.
• Deterioration of language skills, such as loss of vocabulary.
• Slowing of cognitive abilities. Reaction times and task completion may be slower because the brain processes nerve impulses more slowly. This loss of reflexes or sensation can also make an older person more prone to falls.

At the same time, according to neurologist Andrei Cheremukhin, these age-related changes are absolutely natural.

Age-related changes (for example, difficulties with concentration, memory and processing speed) are completely natural for people 50+ and should not be considered a disease. These reactions are acceptable because neuronal damage and loss of brain tissue affect cognitive abilities as we age.

Prevention and slowdown of brain aging

To achieve healthier brain aging, "good" habits need to be encouraged.

1. Communication.

In old age, socialization is a key factor, since unwanted loneliness and its many consequences are largely responsible for the accelerated progression of brain aging.

It has been scientifically proven that maintaining social activity throughout life maintains brain health and reduces the risk of developing dementia, so take more walks and spend time with family and friends, notes Andrey Cheremukhin.

2. Physical activity.

Exercise is always a beneficial investment in your health in many ways. Mood improves, stress decreases, autonomy improves for older adults, and physical activity directly benefits the brain by generating new neurons. In addition, monitoring the risk of neurodegenerative diseases such as Alzheimer's disease or vascular dementia is strongly recommended.

“Regular activity improves blood circulation and reduces the risk of cognitive impairment. Even simple walks in the fresh air promote the functioning of the cardiovascular system, reduce blood pressure and cholesterol levels,” advises the neurologist.

If you are considering starting to incorporate exercise into your daily life, it is recommended that you choose an activity that is appropriate to your physical health condition, and always following medical advice. If it motivates you, it will be much easier to introduce exercise into your daily routine because it is never too late to choose an active life.

3. Mental activity.

In addition to physical activity, our body also requires mental activity at any age. Andrey Cheremukhin advises to continue to load yourself with intellectual activity and train your brain every day: read books, solve crosswords, start learning a foreign language.

Thus, it is quite possible to slow down brain aging, and all of them have long been known. EMDR therapist Marina Lebedeva identified three main ones:

Healthy lifestyle. This is the main tool. Nothing improves brain function better than quality sleep, absence of alcohol*, regular exercise and proper rest.

Caring for the organ. Excessive shaking and impacts cause damage to the brain; when engaging in extreme sports, wear a helmet!

Abstinence from illicit substances. Neurotoxins, namely all prohibited substances, surround us in everyday life. And if you want to prolong the youth of your brain, then you should not add to it
this load. By the way, alcohol* and nicotine* are also neurotoxins.

Foods that slow down brain aging

A balanced diet is an important foundation for healthy aging. There are products that slow down brain aging and help care for this very important organ.

You can increase your chances of living a healthier life longer by eating foods with polyunsaturated fatty acids - for example, mushrooms, flaxseed oil, cruciferous vegetables, wild fish. Omega-3 helps increase the speed of information perception and improve memory, advises Andrey Cheremukhin, a neurologist at the “Warm Conversations” network of boarding houses for the elderly.

It is not so important what products you eat. Regular replenishment of amino acids is the most effective way to maintain brain health, notes psychologist, art therapist, neurography specialist, EMDR therapist Marina Lebedeva.

It is important that the diet be varied and meet the brain’s needs for essential amino acids, such as: leucine, isoleucine, valine, tryptophan, threonine, methionine, lysine. We get all these amino acids from foods rich in protein.

Animal proteins contain more amino acids and are easier to digest, unlike plant proteins. But in the case when a person chooses veganism, he should carefully monitor the diversity of his diet and add foods containing the largest amount of amino acids (nuts, legumes, seeds), the expert notes.

So, brain aging occurs differently in people and each type of aging is individual. Focusing on a healthy lifestyle that combines regular physical and mental exercise, a healthy diet that includes memory-enhancing foods, and avoiding social isolation are key factors in preventing the deterioration of our body's most important organ.

*Using tobacco products and alcohol is harmful to your health!