Darrick Robles As our body ages, so does our brain. As we age, the frontal lobe and hippocampus—the areas of our brain that control emotional expression, problem-solving, attention, and mental abilities—begin to shrink.
Research shows that the overall volume of the average brain shrinks at about 5% per decade after the age of 40. From the age of 70, this tendency increases even further. These changes in the brain make us increasingly vulnerable to cognitive disorders such as memory loss, impaired thinking and dementia as we age.
In fact, according to the World Health Organization (WHO), around 50 million people worldwide suffer from dementia. In Germany in 2018, more than 1.53 million people aged 65 and over were affected by dementia. The Federal Ministry of Research estimates that around 3 million Germans could suffer from dementia in 2050.
Even if these numbers sound frightening, there is no need to worry. It has been proven that there is a lot we can do to prevent cognitive impairment in old age.
How to keep your gray cells fit
1. Aerobic exercise such as cycling or jogging
People who are physically active have a lower risk of cognitive decline. Exercise improves blood flow and oxygenation : This in turn stimulates chemical changes in the brain that improve cognitive function. One study found that doing aerobic exercise for half an hour 4 to 5 times a week can help slow hippocampal shrinkage. The hippocampus is the part of the brain responsible for memory.
Exercise also reduces the risk of high blood pressure, heart disease and stroke. From a young age, it pays to exercise regularly and build more exercise into your everyday life .
2. Eat like the Mediterranean
You are what you eat. Studies show that switching to a Mediterranean diet is associated with better cognitive abilities.
Research has also found that the so-called MIND diet, which is a combination of the Mediterranean diet and the DASH diet, can help reduce the risk of developing dementia and cognitive decline. It has been scientifically proven that the DASH diet (low fat, low salt, high fruit and vegetables) lowers blood pressure. Long-term studies have shown that high blood pressure in midlife can be associated with an increased risk of dementia later in life.
These foods can support your brain function:
- Whole grains like quinoa, oats and barley
- Leafy greens and colorful vegetables
- nuts
- Berries, especially strawberries and blueberries
- beans, lentils and soybeans
- Poultry and fatty fish (at least once a week)
- olive oil
You should avoid the following foods:
- Red meat
- processed foods
- Salt
- cheese and butter
- Zucker
3. Discover your musical side
Learning to play a musical instrument can improve brain function in old age and could also help prevent age-related cognitive problems, according to a systematic review of scientific research. Just listening to music can improve memory and logical thinking (even with two left hands and no sense of rhythm).
Learning new dance steps also supports healthy brain function. Dancing reduces stress, increases feel-good endorphins, and also helps form new neural connections—particularly in the areas of the brain involved in control, long-term memory, and spatial awareness.
4. Keep company
A healthy brain needs a healthy social life. When you interact with other people, important areas of your brain are stimulated – by listening, absorbing information, analyzing and controlling impulses. The interpersonal exchange also helps you reduce your stress levels and calms the brain so that it can work more efficiently. Especially in times of crisis, it is good to maintain social contacts , to call friends and family or to chat with the neighbors. Research shows that people with dementia benefit from as little as one hour of social interaction per week.
5. Meditate regularly
Meditation can help calm the mind, reduce stress, and lower blood pressure. Research also shows that it can help reduce age-related memory loss—often seeing noticeable benefits with just 12 minutes of regular meditation daily. Meditating can help mitigate the negative biochemical effects of stress that can contribute to cognitive decline.
6. Avoid stress
Stress can be a contributing factor to many health problems, including heart disease, insomnia , and anxiety disorders . Research also shows that increased blood levels of the stress hormone cortisol are associated with memory problems and reduced brain size in middle-aged adults. If you are very stressed, you should find ways to reduce stress and manage it better.
