Diet to sleep hygiene: Ways to slow down brain ageing

Right from exercising to eating healthy food, you can do a lot to slow down your brain from ageing. Make sure to focus son your brain health as you grow older.
brain tumor
Follow these tips to slow down brain ageing. Image courtesy: Shutterstock
Natalia Ningthoujam Published: 11 Mar 2023, 15:41 pm IST
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Many women go for anti-ageing creams and other skincare products to look young. Well, there aren’t anti-ageing products to keep your brain young. But there are ways you can slow down your brain from ageing. You don’t have to live in fear thinking about mental decline as you grow older. Yes, your brain also gets affected by ageing. That’s why we hear about so many people getting affected by dementia and other mental health issues. Don’t worry, as you can do things to help to maintain brain health.

To know all about ageing and the brain, HealthShots connected with Dr Rishi Gautam, a US-based mental health expert and a specialist of psychiatry.

brain ageing
Keep brain active even after retiring. Image courtesy: Shutterstock

Ageing and its effects on brain

Ageing is a natural process which affects our body, including the brain. Dr Gautam says that it causes certain parts of the brain to shrink, especially those important to learning and other complex mental activities. In some of the brain regions, communication between nerve cells may not be as effective, and so blood flow in the brain may decrease. Progressive ageing also leads to increase in inflammation and loss of cells due to cell death. This affects a person’s ability to recall names and find words.

Ways to slow down the process of ageing in the brain

1. Regular exercise

Aerobic exercise for 30 to 60 minutes several times a week has shown to decrease the risk of developing dementia, says the expert. It increases blood flow in the brain and promotes cell growth.

2. Sleep hygiene

Good quality sleep is critical, so try to get at least 7 to 8 hours of uninterrupted sleep each night. Restful sleep promotes consolidation of memories, removes toxins and abnormal proteins. If you have interrupted sleep, you might be suffering from sleep apnea. It is important to see a sleep specialist if you suffer from poor sleep and daytime tiredness.

brain ageing
Eat healthy diet to slow down brain ageing. Image courtesy: Shutterstock

3. Diet

Eating a healthy diet rich with whole grains, unsaturated or healthy fats, nuts, fish may decrease the risk of developing Alzheimer’s disease. Try to have oils such as extra-virgin olive oil that are rich in Omega-3 fatty acids.

4. Stay mentally active

Your brain is like a muscle in many ways. Keeping it active, slows down ageing, says Dr Gautam. Retiring from active work should not translate to becoming intellectually inactive. Remain engaged in cognitively stimulating tasks such as reading, problem solving tasks, puzzles and playing cards rather than just watching TV.

5. Socialisation

Being social is one of the most basic human needs. It fulfills our need for love and bonding, and also promotes healthy brain, decreases risks of depression and anxiety.

6. Healthy weight and cardio protection

Strokes are like heart attacks of the brain which increase risk of early dementia. Protect yourself by maintaining a healthy weight, ensure blood glucose and blood pressure are well controlled.

7. Limit consumption of alcohol

Drink less alcohol, as excessive alcohol intake is related to direct toxicity to the brain cells, poor sleep, slowed thinking and poor decision-making.

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8. Embrace assistance devices like hearing aids

Progressive hearing loss and falls are part of ageing. There is often a resistance to seeking help of devices such as hearing aids, glasses, dentures and walkers in the elderly. This leads to limited mobility, decreased socialisation, poor appetite and increased risk of falls which all worsen the onset and progression of cognitive function, says the expert.

Advancements in medical treatments, increased awareness into healthy lifestyles and early detection of chronic diseases have been great contributors to progressively increasing life expectancy and life spans.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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