Premature brain aging can be prevented by changing certain factors in our lifestyle: here are 10 causes that accelerate its degeneration and that we should monitor, according to an Oxford study.
Does the name of the protagonist of one of your favorite series escape you? Do you confuse the names of family members and acquaintances? You’re not the only one this happens to, but when it happens, it’s inevitable to worry a little. He brainlike the rest of the organs, inexorably loses agility over time; But if you think that little can be done to remedy it, you are wrong. The speed at which our neurons age does not depend solely on genetics. Various lifestyle factors can influence the maintenance of brain matter. The good news? These causes can be reversed. If we improve our habits, it is in our power to slow down the hands of the clock, even with regard to cognitive functions – even reducing the risk of developing diseases such as dementia and Alzheimer’s.
This is revealed by a new study carried out by researchers from the Nuffield Department of Clinical Neurosciences at Oxford Universitypublished in Nature Communications: after observing the brain scans of 40,000 individuals over 45 years of age, and in particular the network of brain areas that deteriorate more quicklyconcluded that there are 15 very common lifestyle-related (and therefore modifiable) factors that accelerate the degeneration of these areas: first, diabetes, environmental pollution and alcohol consumption, but also high blood pressure, high cholesterol, overweight, smoking, mood and many others.
“We know that there is a constellation of brain regions that degenerates earlier with aging,” confirms the Dr. Gwenaëlle Douaudleader of the team that carried out the investigation. “In this new study we have shown that these specific areas of the brain are more vulnerable.”
From the detailed list of damaging factors that Oxford researchers have developed, we have selected the 10 causes that accelerate cognitive deterioration that we can act onand we suggest basic strategies that we can all adopt to minimize their impact.
10 lifestyle-related causes of premature brain aging
1 – Diabetes
Excess sugar, in addition to genetic factors and a sedentary lifestyle, is not only the main cause of diabetes, but also the number 1 enemy of our health. Reducing white and refined sugar, often hidden in the most unexpected foods, is no small feat, since sugar is addictive. The simplest strategies? Satisfy sweet cravings with low-glycemic fruitssuch as berries, read labels carefully to avoid hidden sugars, consume other healthier sweeteners, such as maple syrup, and adopt tactics to control glycemic spikes like those suggested by Jessie Inchauspé, aka the Glucose Goddess.
2 – Air pollution
In large cities congested by traffic, escaping exhaust fumes is almost impossible. How to minimize its impact on health? Wearing a mask, as is customary in Asian capitals; trying to spend as much time as possible in less polluted urban areassuch as parks and gardens; and trying, on weekends, to give ourselves getaways to the countryside to get some fresh air.
3 – Alcohol consumption
Limiting alcohol consumption to the canonical two glasses of red wine with the meals recommended by nutritionists can be costly, especially for those who enjoy the ritual of aperitifs or nightlife. To achieve this, you can try to gradually reduce the number of alcoholic beverages consumed, completely eliminate high-proof liquors and try the many alcohol-free alternatives that currently exist on the market, such as ‘zero zero’ beer, beneficial and risk-free.
4 – High blood pressure
Among the causes of hypertension is stress, the most secretive enemy of our health. To eradicate it, incorporate relaxation practices such as meditation, yoga or tai chi into your daily routine. EITHER consider adopting a dog (or a cat, if that’s more your thing), therapeutic animal and anti-stress companion par excellence. As alternatives, look for a hobby that you love or immerse yourself in an episode of your favorite series… Of course: avoid giving yourself a drink at the end of the night to disconnect.
5 – High cholesterol
In addition to tobacco and lack of exercise (see below), an unhealthy diet can also cause your levels of LDL, the so-called “bad” cholesterol, to increase. How to counteract it? With the appropriate medication, if your doctor considers it, but also favoring healthy foods in the diet that help keep it at bay: fruits and vegetables, apple cider vinegar, whole grains such as barley and oats –rich in beta-glucans– and legumes such as chickpeas, lentils and beans. Limit foods that aggravate it, such as sausages, fatty meats and cheeses, butter, and packaged and ultra-processed foods.
6 – Smoking
Ask your doctor for help to quit smoking and consult the specialized programs provided by public health, which range from guidelines and recommendations to pharmacological support, with medications such as todacitan. In another, more alternative area, hypnosis has worked for many people, always practiced by a specialized therapist. If you were thinking of quitting with electronic cigarettes, give it a trysince it should be noted that they contain nicotine and, therefore, prolong addiction. Nothing works for you? There is a method low cost with surprising results: when your partner gives you an implacable ultimatum: “Either tobacco or me.”
7 – Sleep little
Tricks to promote sleep, as TikTok attests, are increasingly numerous and imaginative. To sleep better, we have a choice: to use gadgets like Dodow or install specialized apps to test the old military trick. Otherwise, opt for popular remedies such as a pillow spray, lavender oil or relaxing infusions. Specialists recommend eating foods rich in tryptophan and taking supplements such as melatonin, Reishi mushrooms or L-theanine. Sleeping pills? To avoid (if possible).
8 – Not having a social life
Having thousands of followers on Instagram and feeling alone is a phenomenon of our time. Social interaction in real life, however, is vital for health, and not just that of our brain. To increase human contact in non-virtual physical reality, start by sign up for group activities, Whether it’s gym, cooking or yoga classes or volunteering. Spend your dead hours in the apps dating doesn’t count.
9 – Unhealthy eating
Here we could write a novel: theories abound about which diet is the healthiest and new ones always emerge. The basic advice from nutritionists to have a healthy diet without spending a fortune on exotic superfoods is to eat the widest possible variety of seasonal fruits and vegetables (the famous rainbow rule), whole grains, legumes, white meat, fish, eggs, dairy products (in moderation and as long as you are not lactose intolerant), olive oil, nuts and seeds. In this sense, our Mediterranean diet is ideal.
10 – Moderate exercise
In this area, we no longer have excuses: moving is essential for longevity (just look at the inhabitants of the blue zones, who remain active until they are one hundred years old) and for preventing illnesses, including emotional ones. And now we know that it is not necessary to exhaust ourselves with very hard sessions in the gym. Walking, swimming, gardening, climbing stairs, walking the dog or even do 10-minute mini sessions at home or in the office (known as snack of exercise)… any moderate and realistic activity that makes us get up from the couch helps us promote excellent health and a healthy mind.