Brain Health Network - The Three Stages in Life When Your Brain Ages
There are two prominent myths on ageing. The first is that ageing is a period of rapid decline, and the second is that there is nothing we can do about it.
Ageing is an inevitable part of life, but this doesn’t mean that everyone will go on to develop dementia. Understanding how our brain changes over time can certainly help us prepare for normal age-related changes, but beyond this, the latest science shows that there are many things we can do to help reduce the risk of cognitive decline in later life.
There are detectable changes of brain ageing from the age of about 30, but the performance change at this level is very small and there are many decades before it becomes noticeable. These small, incremental changes are called ‘normal brain ageing’. It is a natural process that begins noticeably in midlife and progresses slowly over time. There can be subtle cognitive changes, but these don’t necessarily interfere with everyday life. For example, slightly slower thinking or reaction time, the occasional forgetfulness or misplacing of items, and some difficulty in concentrating or multitasking are not necessarily signs of impending dementia. These subtle changes in later life occur partly because the brain is gradually starting to shrink, particularly in areas such as the hippocampus and prefrontal cortex that are associated with memory, learning and function. The connections between the brain cells, the white matter, also begin to fail gradually with age.
As we reach our 60s and 70s the decline in the brain can begin to manifest but there are huge individual differences, some of us ageing slowly, others quickly. If these changes start to interfere with everyday life, it is called Mild Cognitive Impairment (MCI). This may be the transition stage between ageing and dementia. Individuals with MCI experience notable changes in brain volume to the hippocampus, impacting our learning and memory – forgetfulness, difficulty in making decisions and asking the same question multiple times. It is also the time when abnormal proteins like beta-amyloid and tau tangles begin to accumulate, signalling the onset of Alzheimer’s disease. It has estimated that 10-20% of people over the age of 65 have MCI, with approximately 10-15% of these people going on to develop dementia. The good news therefore, is that even if we have daily memory and thinking problems, most of us will not go on to develop dementia – and the evidence shows us that dementia is preventable in about 40% of cases.
The last stage of the brain ageing process is dementia; a progressive loss of cognitive function severe enough to impair daily tasks. When the diagnosis of dementia is made, it is because the brain is shrinking more rapidly causing a loss of neurons and the ability to create new neural pathways. This, coupled with the buildup of proteins and tau-tangles, causes severe brain disruptions to the hippocampus, affecting both long and short term memory.
The common thread in brain ageing is the power of neuroplasticity – the ability we have to create new brain cells and connections. Scientific evidence now shows that the brain produces new cells in every decade of our lives, rather than us having a depleting supply as science originally thought. So what can we take from this? We must realise that it is never too early (or too late) to rejuvenate the brain, to slow down neurodegeneration (loss of decline of the brain cells) and to help keep cognitive decline at bay as we get older.
At Brain Health Network we have broken this rejuvenating process down into six core areas: nutrition, gut health, exercise, sleep, active mind and healthy life. Not only do we know that they’re going to have a positive effect on the brain, but it provides the basis for changing your lifestyle in a meaningful way.
The Power of Six:
Nutrition is about what we eat, how we eat and when we eat. It is helpful to embrace a Mediterranean diet, a great place to start. It is packed with fruits and vegetables as well as healthy fats such as avocado and olive oil. It includes a moderate protein intake while limiting processed foods and added sugars.
Gut health is about nurturing the microbes in the gut which connect to the brain, a pathway called the gut-brain axis. Recent studies have found that the bacteria in the gut influence mood, behaviour and even our thinking.
Exercise is focussed on moving your body in a way that feels good for you, whether a Pilates class, walking or gentle Yoga flow. Moving your body helps to improve memory and cognitive function. It is also vitally important not to lead a sedentary life outside our exercise sessions.
Sleep is hugely important. When we don’t get enough, it increases inflammation in the body, the enemy of good brain health. And we feel it! Sleep not only provides us with a reset, but it clears the brain’s toxins and waste accumulated throughout the day.
Active mind is key for keeping the brain stimulated. Whether doing a crossword, learning a language or engaging in social interaction, each helps to keep the brain active for longer but it’s important to note that activities only slow down our brain ageing if there is new learning involved.
Healthy life is about bringing everything together. Good general health will improve brain health. Always ask yourself , ‘what is the relationship between my health as a whole and my brain health?’
We can tap into the Power of Six by following the practical advice on our website (www.brain.health). By making these small, easy to maintain changes everyday, you’re not only looking after your brain health, but you’re protecting your future years. To help explain each pillar in more depth, try reading our recent article on the 6 lifestyle changes that work to help reduce your risk of dementia.
