Amidst the fast-paced life you lead today, you might not realize that your daily lifestyle directly impacts your brain's health over time. Chronic fatigue, lack of sleep, and constant stress not only affect the body but also accelerate brain aging. Numerous scientific studies indicate that adopting a healthy lifestyle can effectively help prevent cognitive decline and maintain memory, focus, and quality of life as you age.

How does the brain age?

A study titled "Brain Aging Mechanisms with Mechanical Manifestations" found that brain aging leads to atrophy caused by various neurodegenerative processes. This results in changes in brain shape, gradual size reduction, shrinkage of neural cells, declining synaptic connections, and a reduced ability to produce new neural cells, accompanied by lowered levels of neurotransmitters such as dopamine and serotonin. The functional manifestations of brain decline begin with:

• Slower information processing and delayed response times.

• Weakened working memory and declarative memory.

• Reduced ability to focus and manage multiple tasks.

• Declining motor coordination and balance.

• Lower efficiency in problem-solving and cognitive flexibility.

Representative image (Pinterest)

Dr. Georges Hanna, a specialist in brain and nerve diseases and a professor at the Saint Joseph University – Department of Social Sciences, explains to Annahar that a person can start preventing brain aging at an early age, for example, after their twenties. There are healthy habits that support this, such as exercise and healthy eating, which can be adopted even at a young age. However, after the age of forty, the aging of these cells begins to accelerate.

According to Hanna, there are methods to slow brain aging, but they do not protect against Alzheimer's in people with a genetic predisposition to the disease. In such cases, these methods only help reduce the speed at which the disease progresses, no more.

Healthy food and the brain (Pinterest)

A healthy life is enough!

Hanna explains the healthy methods to prevent brain aging, which are:

• Memory activation: continuously and consistently stimulating the brain through activities like playing cards or learning a language.

• Genuine social interaction: engaging with others—even strangers—activates and stimulates the brain, as social interaction creates new neural circuits, a highly significant mechanism in combating brain aging.

   

In contrast, using the phone and interacting through it for extended periods produces the opposite effect and is not considered true social interaction for the brain, as it stimulates only a single area. In live, direct social interaction, all areas of the brain are engaged through the use of all the senses, along with the satisfaction and pleasure that such interaction brings.

Using the phone and social interaction and its impact on the brain (Pinterest)

However, if the phone is used for games that stimulate the brain, such as playing cards for half an hour daily, it can have a positive impact on brain health.

• Healthy eating: Avoid sugars, refined carbohydrates, fried foods, and unhealthy fats, while focusing on nutritious foods, especially olive oil.

• Exercise: Physical activity increases the secretion of dopamine, endorphins, and Brain-Derived Neurotrophic Factor (BDNF), a crucial factor for brain activity, growth, and stimulation of brain cells. Alongside exercise, it is important to monitor the health of individuals with high blood pressure, high cholesterol, or diabetes, and to manage obesity.

• Good sleep: Sleep is at the top of the list of healthy daily habits, as it is a vital element of life like food. Deep sleep is essential, as it helps cells regenerate.

• Avoiding stress and tension: Stress is one of the most harmful factors to the brain, causing oxidative stress that increases levels of cortisol (harmful to arteries) and superoxide O₂ (which damages brain cells). As a result, stress leads to premature aging of brain cells.

Therefore, during practices like meditation or yoga, the brain is relieved of stress, allowing greater control over the nervous system and behavior. The nervous system includes the autonomic (vegetative) nervous system, which controls all involuntary functions in the body, such as breathing and heartbeat. Those who practice yoga, for example, can learn to influence and regulate these functions.

• Avoiding smoking: Nicotine in cigarettes causes oxidative stress and reduces the supply of oxygen to brain cells, accelerating their aging.