We all want to age gracefully, and that includes our minds. While some cognitive decline is a natural part of getting older, there are steps we can take to keep our minds sharp and our memories strong.
A recent study found that following eight key healthy habits may significantly slow down the biological ageing of our brains. These habits, collectively known as "Life's Essential 8", were originally established to improve cardiovascular health, but their link with brain health is becoming increasingly clear.
The 8 Essential Habits:
1. Regular Physical Activity: Aim for at least 2.5 hours of moderate-intensity exercise, such as brisk walking, or 75 minutes of vigorous activity, such as running, per week.
2. Healthy Diet: Focus on fruit, vegetables, whole grains, and lean protein. Limit processed foods, saturated fat, and added sugar.
3. Maintain a Healthy Weight: Body Mass Index (BMI) is a useful indicator of your weight in relation to your height. The NHS recommends maintaining an optimal BMI of between 18.5 and 24.9. You can use the NHS's BMI calculator to help you calculate yours.
4. Quality Sleep: Aim for 7-9 hours of quality sleep per night. This helps your brain and body function at it's best.
5. Avoid Smoking: If you smoke, quitting is one of the best things you can do for your overall health, including brain health.
6. Control Cholesterol: Cholesterol is a waxy fat-like substance produced by your liver and found in some foods. While your body needs some cholesterol to function properly, high levels of LDL (Low-Density Lipoprotein) can increase your risk of heart disease and stroke. LDL is often referred to as "bad" cholesterol, as it contributes to plaque buildup in your arteries, restricting blood flow to the heart and brain. Conversely, HDL (High-Density Lipoprotein) is known as "good" cholesterol, it helps remove cholesterol from your bloodstream and transport it to your liver for removal. A health care professional can measure your blood cholesterol and help you understand what the levels mean in context of your overall health.
7. Control Blood Sugar: Blood sugar, also known as blood glucose, is the main source of energy for your body's cells. It comes from the food you eat, primarily carbohydrates. Higher than normal blood sugar levels can cause damage to blood vessels and lead to inflammation. Health care professionals can take blood glucose readings and provide recommendations on how to reduce and control blood sugar levels.
8. Control Blood Pressure: Keeping your blood pressure within the optimum ranges helps maintain your overall health. The NHS states that normal blood pressure is considered to be between 90/60mmHg and 120/80mmHg. Health care professionals can take blood pressure readings for you and provide recommendations.
How These Habits Benefit Your Brain:
The study analysed brain scans of nearly 19,000 people and found that individuals who closely adhered to these eight habits seemed to have less aged brains.
The team used an AI model to predict participants’ actual age based on features of their white matter, which is crucial for learning and memory, such as its size and shape. The team also gathered survey data from the participants and scored each person on a scale of 0 to 100, a higher score corresponding to closer adherence to the eight habits.
Putting this together, the team found that the participants white matter appeared 113 days younger than their actual age for every 10 point increase in their score.
Why White Matter Matters:
White matter connects different areas of the brain, allowing for efficient communication. As we age, white matter can deteriorate, leading to slower processing speed, memory problems, and an increased risk of conditions like dementia.
Making Healthy Choices Easier:
While the study had some limitations, the findings emphasise the importance of healthy lifestyle choices for everyone.
Here are some practical tips to make healthy living easier:
- Make healthy food choices readily available: Stock your kitchen with fruit, vegetables and wholegrains.
- Know your fats: Swap saturated fats (such as those found in butter, cheese, fatty meat) with unsaturated 'healthy' fats (oily fish, nuts, avocado, olive oil).
- Find an exercise buddy: Having someone to exercise with can increase motivation and enjoyment.
- Prioritise sleep: Create a relaxing, consistent bedtime routine and make sure your bedroom is dark, quiet, and cool.
By incorporating these healthy habits into your daily life, you can take proactive steps to protect your brain health and enjoy a sharper, more vibrant mind as you age.