Does the name of the actor in your favorite Netflix show escape you? Do you confuse the names of friends, family, and pets? When this happens, it’s inevitable to worry that you might be losing your mind. After all, the brain—like all our organs—inexorably declines over time.
If you think there is nothing that can be done to fix it, however, think again. The speed with which our brain cells age does not only depend on genetics. Various lifestyle factors can affect how our brain matter is preserved—and the good news is that many of them are modifiable.
That’s the news out of Oxford University, where a recent study found that there are at least 15 modifiable lifestyle factors that contribute to the acceleration of brain degeneration. Among them: diabetes, environmental pollution, alcohol consumption, high blood pressure, high cholesterol, excess weight, smoking, and mood.
Just as we can do things to protect our skin and hair from the ravages of time, we can also take action to preserve our cognitive function. In some cases, we may even be able to reduce the risk of developing diseases such as dementia and Alzheimer’s.
“We know that a constellation of brain regions degenerates earlier in aging,” confirms Dr. Gwenaelle Douaud, who led the Oxford team that observed the brain scans of 40,000 individuals over the age of 45 and the network of brain to determine the areas that deteriorate most rapidly. “In this new study, we have shown that these specific parts of the brain are more vulnerable,” Douaud says.
Below, a look at some of the modifiable factors that contribute to brain aging—along with suggestions for slowing the cognitive decline. With these strategies in mind, hopefully we’ll all be able to remember the names of our favorite actors and loved ones for many years to come.
9 lifestyle-related causes of premature brain aging
1. Air pollution
In metropolises clogged with traffic, escaping pollution is almost impossible. How, then, can we minimize its impact on our health? Investing in a home air purifier and detoxifying houseplants are both great options, especially for the rooms in which you spend a lot of time. Other than that, try to give yourself breaks in less contaminated urban areas, such as parks and gardens as often as possible. And, if you can, try to escape the city on the weekends for a real breath of fresh air in nature.
2. Alcohol consumption
Limiting alcohol consumption sounds difficult, but the health benefits of teetotaling are well-worth the effort. If you can’t give it up completely, try to at least reduce the quantity you consume. Replacing your usual glass of wine with the many stellar alcohol-free alternatives on the market can make it all the easier.
3. High blood pressure
Among the causes of high blood pressure is stress. To reduce stress, implement relaxation practices such as meditation, yoga, breathwork, or qi gong into your daily routine. Immerse yourself in a hobby, indulge in self-care, and take regular walks. .
4. High cholesterol
An unbalanced diet can cause increased levels of LDL cholesterol, also known as the “bad” one. Eating a diet high in fruits and vegetables, apple cider vinegar, whole grains, and legumes such as chickpeas, lentils and beans can definitely help—as can limiting the foods that exacerbate high cholesterol, such as fatty meats, cheeses, butter, and processed foods.
5. Smoking
Though smoking levels in the United States are currently the lowest they’ve been in decades, cigarettes still pose a health threat. If you’re trying to quit, anti-smoking techniques such as hypnosis, nicotine patches and gum, therapy, medication, exercise, and meditation can help.
6. Lack of sleep
Pro-sleep tricks, as demonstrated by TikTok, are increasingly numerous and imaginative. However, most specialists recommend limiting the same tried-and-true techniques: limit nighttime exposure to blue light and stimulants, consume a healthy diet, exercise regularly, and take supplements such as magnesium, Reishi mushrooms, or L-theanine.
7. Loneliness
Having thousands of followers on social media yet feeling utterly alone is the paradox of our times. Real-life connections are vital to our health—including our brains. To boost your IRL social life, take up a team sport, join a gym, take classes, or volunteer. And no, swiping on dating apps doesn’t count—you need to interact with people 3D to “live, laugh, love” fully.
8. Unbalanced diet
While new diet theories are always emerging, the basic advice from nutritionists remains the same: eat a diet based on a wide variety of seasonal fruits and vegetables, whole grains, legumes, lean meats, fish, eggs, healthy fats, nuts, and seeds. Limit dairy and sugar. And stay hydrated. In other words, follow Michael Pollen’s perennial advice: “Eat food, not too much, mostly plants.”
9. Lack of exercise
No more excuses: moving as much as possible is essential for longevity—see the inhabitants of the Blue Zones, who are active up to a hundred years old, for proof. Not only does regular movement prevent depression and ease stress, it’s also a proven strategy for the protecting the body, brain, and heart. Best of all, it is not necessary to overdo it with exhausting sessions in the gym. Walking, swimming, gardening, climbing the stairs, walking the dog, or doing mini-workouts of even just 10 minutes at home or in the office, all serve to give us robust health and a sound mind.
