The tiny tweaks that can age-proof your BRAIN

Every man can, if he so desires, become the sculptor of his own brain — so said neuroscience pioneer Santiago Ramón y Cajal, more than 100 years ago.

And it’s never too late to start sculpting yours. I’m proof of that — I didn’t go to university until I was 42. Six years later, I emerged with a degree in psychology, a PhD and a passion for brain health.

As a cognitive neuroscientist, I have been involved in and exposed to incredible brain research. I’ve learned that adopting a brain-healthy lifestyle is like investing in brain capital; by making smart choices you can build reserves that you can cash in at some point in the future when faced with a challenge such as ageing, injury or disease.

Let’s take Alzheimer’s disease. Currently there is no cure. The Alzheimer’s brain is shrivelled, characterised by cell death and tissue loss. Nobody knows for sure what causes this, but abnormal protein clusters and twisted strands called plaques and tangles are prime suspects.

Reality check: Scientists used to think the brain was set like concrete, but we now know it is constantly changing, sculpted by your behaviours, experiences and life choices

Reality check: Scientists used to think the brain was set like concrete, but we now know it is constantly changing, sculpted by your behaviours, experiences and life choices

You’d be forgiven for thinking that having these plaques and tangles in your brain would mean you would have the symptoms we commonly associate with dementia — such as memory loss and confusion.

But you can have the disease in your brain and not experience dementia symptoms! Let me explain. We know from research that up to one in four people with these plaques and tangles have no symptoms. In fact, they continue to function as normal until they die.

We call this resilience to Alzheimer’s symptoms ‘reserve’. Your brain has the capacity for resilience, too, provided you adopt a brain-healthy lifestyle.

This resilience isn’t just limited to dementia, it can optimise your everyday brain performance and protect your cognitive functions against injury, stroke and even diseases such as multiple sclerosis.

Scientists used to think the brain was set like concrete, but we now know it is constantly changing, sculpted by your behaviours, experiences and life choices. Your brain not only influences your behaviour but is also influenced by your behaviour.

This neuroplasticity, as it is known, is a fundamental feature of the human brain, meaning learning can shape it rather like exercising can shape your muscles. The plastic nature of the brain together with brain-healthy life choices contribute to its resilience, allowing you to build both brain and cognitive reserves.

Fact: Your brain not only influences your behaviour but is also influenced by your behaviour

Fact: Your brain not only influences your behaviour but is also influenced by your behaviour

Exposure to stimulating environments and novel experiences can even lead to the growth of new brain cells, or neurons.

Brain-derived neurotropic factor (BDNF), dubbed ‘Miracle-Gro’ for the brain, is a molecule that improves neuronal function, protects cells from stress and cell death and encourages neurons to grow, just as fertiliser encourages plants to grow. BDNF is vital for learning, and stimulating environments also lead to increased BDNF, promoting neuroplasticity.

The following down-to-earth suggestions will help you commit to doing at least one thing each day that is good for your brain — it’s never too early or too late to start.

STAY SOCIAL AND STRETCH YOUR BRAIN

Two fantastic sources of the mental stimulation that encourage neuron growth are socialising and learning.

In one study, when scientists interviewed older adults who did not have a diagnosis of Alzheimer’s, they found that those who engaged in more leisure activities involving socialising and learning had less risk of developing dementia.

Based on over 20 studies, it is estimated the protective effect of cognitive reserve inferred by these activities reduces the risk of developing dementia by 46 per cent. Just ten minutes of social interaction can boost mental performance. Try these practical ideas to benefit your brain health:

SMILE: People with more social ties are less likely to develop dementia or cognitive impairment in later life, but if you feel socially isolated it’s wise to take it slowly. Start small — hold a door open for someone or share a smile.

WORK IN A CHARITY SHOP: Volunteering is a great way to increase social interaction. Charity workers are happier, less depressed and report better health than others.

SHUN UNHEALTHY FRIENDS: Not all social relationships are positive, and the last thing you want is one that undermines your brain health through stress.

Unsupportive social ties might also present barriers to your own health. Be aware of ‘social contagion’: whereby your risk of obesity is increased by having an obese spouse or friend, and having risk-taking friends can, for example, increase your alcohol consumption.

Forget those brain-training games... 

There is a lot of hype around brain training games.

Therefore, it is important to mention that a recent consensus statement on the brain training industry from the scientific community states that, while some training produces statistically significant improvement in the practised skill, claims made for promoting brain games are frequently exaggerated.

When increasing social inter-action, focus on what you enjoy doing. This will increase the likelihood of connecting with others with similar interests.

TUNE IN FOR REWARDS: Novelty activates your dopamine reward system and also causes your brain to release noradrenaline, which helps to form new brain connections. If you always take the easy road you risk becoming bored, apathetic and depressed.

Read a different section of the paper or a book from an unfamiliar genre. Listen to a new radio station or style of music. Visit new places or be a tourist in your own area.

TAKE UP CARPENTRY: Learning is like a powerful brain-changing drug generating new brain cells, enriching brain networks and opening new routes that your brain can use to bypass damage.

Learning can be formal or informal, online or in person, for personal fulfilment or professional advancement. Many online courses include social learning platforms, so people taking the course engage with each other and with the educators through online forums.

Perhaps take your hobby to the next level: move from quick crosswords to cryptic, cook more complicated recipes, learn a new carpentry skill.

Or simply choose a new activity altogether, such as joining a choir or a book club. Being part of a group or having an activity partner might help keep you motivated.

LOOK AFTER YOUR HEART

Heart and brain health are

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