THEY say you get wiser with age – but the truth is your brain deteriorates, too.
It doesn’t just happen when your hair is white and wispy.
Brain blips can start in your thirties, with major cognitive declines hitting in three distinct age-related spikes – but experts say there are ways to slow the process
Alongside and getting up more in the night , those brain blips can start to niggle from as early in life .
, or calling the kettle the “whatsamathing”, are typical.
But , such as poor concentration, problem-solving of complex tasks and memory issues is a little more exhausting.
A study in the journal Nature Ageing reveals that, for most people, significant cognitive decline doesn’t happen gradually.
Instead, it occurs in three distinct “spikes” that align with major life stages, researchers found.
Dr Stella Ademowo, senior lecturer in molecular cell biology at the University of Derby, tells Sun Health: “The changes which reflect ageing can be seen after mid-thirties but may vary, depending on many factors including .”
Thankfully, regardless of how old you are right now, there are ways to prevent this mental demise . . .
Age 57
Lower stress and regular exercise can cut health risks and protect your brain, with experts urging over-40s to start now
THE first surge in brain decline happens at 57, the study said. This is when we’re grappling with the struggles of middle age such as , or caring for new grandchildren.
Dr Bilal Malik, senior lecturer in biomedical science at the University of Derby, says: “Elevated stress levels can accelerate the .
“There is evidence that lifestyle during midlife has an impact on in the latter years.
“Midlife is also the stage when habits can be set for the rest of your life.”
We can be stubborn about the habits we’ve formed, even if we know they are unhealthy.
But that doesn’t mean it’s too late to change.
TAKE ACTION: Lower stress levels wherever possible – that could mean reducing hours at work, or practising deep-breathing exercises daily.
A study published in 2019 found that over-40s who take up exercise by nearly a quarter.
Cambridge University, which studied 15,000 Brits aged 40 to 79, said the results prove that it’s never too late to start exercising – or to boost your existing fitness levels.
Getting the heart pumping is also good for the brain, with studies linking exercise to a lower risk of .
Don’t hesitate to seek professional support, such as via the or private therapist, to help manage stress and overwhelming thoughts.
Age 70
In yout 70s, a healthy, active lifestyle and socialising help keep your brain sharp and reduce the risk of age-related diseases
BY the time most of us hit 70, wear and tear on the body and brain is to be expected.
But this period, often marked by retirement, can accelerate the process.
Dr Kamar Ameen-Ali, senior lecturer in biomedical science and neuroscience at Teesside University, says: “Our brains are formed from tissue which consists of different cell types.
“Ageing affects the structure and function of these cells, which impacts how well they work and communicate with one another.
“All these changes result in reduced brain volume; there’s approximately an eight per cent drop in brain weight by the age of 75, compared to 30.”
This spike in brain ageing is also tied to changes in the .
Blood vessels become weaker and more clogged, and generally the heart is pumping less.
At the blood-brain barrier, tightly packed cells may become looser.
“The blood-brain barrier is supposed to protect our brains from things like large molecules and pathogens, but it is less effective as we age, and things can filter through which can put the brain at risk,” says Dr Ameen-Ali.
TAKE ACTION: “A healthy and active lifestyle can minimise loss of neurons associated with ageing, ensuring good brain function for longer,” says Dr Ameen-Ali.
“By engaging in activities and a lifestyle to maximise our brain health across our lives, we can reduce our risk of age-associated brain diseases, like .”
Getting your heart pumping improves blood flow, delivering essential oxygen and nutrients to brain cells, and keeps connections between neurons firing.
So go for regular walks, , reduce your alcohol consumption, don’t smoke and try to spend time with others.
– if you can’t go out often, keep in touch online or via phone calls.
Age 78
From you late 70s, actively managing 14 key health factors, from obesity to hearing and vision, can help reduce your risk of developing dementia
AS we near the age of 80, most of us don’t expect our brains to fire the same way they did during our youth.
And at age 78, researchers identified the third and final spike in brain ageing.
“This is primarily due to metabolic and physiological changes which lead to loss of brain mass and connections between neurons in the brain,” Dr Malik says.
“That can all lead to symptoms we’re familiar with, including difficulty in communicating, remembering otherwise easy and mundane tasks, a gradual increase in levels of confusion, increased levels of during the day and a decrease in the quality of sleep.
“Ageing can lead to challenges such as difficulty executing complex routine tasks which require information processing and memory recall – and forming newer memories becomes increasingly difficult.”
Your cognitive reserve – the brain’s resilience to disease – is put to the test.
Cognitive reserve is achieved over a lifetime by challenging our brains and keeping them stimulated.
A study published in the journal Neurology suggested that a strong cognitive reserve built by the age of 69 can protect against thinking and memory decline.
Even in patients with dementia, a higher cognitive reserve has been associated with “better cognition, fewer functional difficulties, more physical activity and better quality of life”, according to research published in Age and Ageing.
It concluded: “Cognitive reserve may be important in initially delaying dementia progression.”
TAKE ACTION: Keep your body moving and your brain working – play sudoku, memorise your shopping list rather than writing it down – and spend time with grandkids, who are constantly learning new things.
“There are 14 modifiable factors which increase the risk of developing dementia,” says Dr Ademowo, referencing The 2024 Lancet Commission on dementia prevention, intervention and care.
These include , levels, – so keep on top of those necessary visits to the opticians and audiologists.
Dr Ademowo says: “While brain ageing – rather like body ageing – cannot be stopped, these interventions can slow down the onset of symptoms of advanced ageing.”
