Middle age can hit hard. When you turn 40, it seems like you gained weight overnight. Joints begin to creaky and unpleasant health symptoms begin to increase. As if that wasn't enough, neuroscientists at University College Cork (UCC) have now discovered that the middle-aged brain is prone to “accelerated changes” in size and function, resulting in a change in size and function that occurs by the age of 40. and warn that the cognitive health of people in their 50s may decline rapidly. .
According to Sebastian Dohm-Hansen, a researcher in UCC's Department of Anatomical Neuroscience and lead author of a paper recently published in the journal, Trends in neuroscienceDecline in basic cognitive abilities can occur even in otherwise healthy people.
Although changes in the brain occur throughout the lifespan, it is now known that the gradual decline in brain function that begins in the 20s and 30s progresses even more rapidly in midlife. Some of the changes that occur include a sudden shrinkage of the hippocampus, a part of the brain that is involved in memory and helps form new neurons, a decrease in the amount of white matter, and connections between brain cells that are important for reasoning, language, and memory. there is. skill.
“Science has long focused on the brains of older adults, as the effects of disease and many of the most dramatic changes to the brain become apparent after age 65,” Dr. Dohm-Hansen said. To tell. “Unfortunately, a growing number of clinicians and scientists believe that waiting until older age to develop the disease is too late and that we need to focus on signs that occur earlier in life. ”
With a deeper understanding of why midlife is so important for brain health, we can begin to make amends. Here's what experts recommend to protect your brain during midlife.
Diets rich in fiber are associated with more beneficial cognitive outcomes, and important chemical messengers derived from the gut microbiome influence the brain.
“We know that diets rich in fiber tend to be associated with more beneficial cognitive outcomes,” Dohm-Hansen says. “We've known for some time that many of the chemical messengers from the gut microbiome are incredibly helpful to the brain.”
Of particular interest to scientists is butyric acid, a short-chain fatty acid produced by bacterial fermentation of fiber in the intestine.
“Butyrate is one of those interesting molecules that crosses the blood-brain barrier and reaches the brain,” he says. “It seems to have a very beneficial effect, especially on the hippocampus, which is involved in memory.”
In Ireland, the average fiber intake is around 15g per day, well below the recommended 30g per day. You can make up for it by eating more whole grains, fruits and vegetables, lentils, nuts, and seeds.
“Various, regular exercise is important for the brain,” says Dohm-Hansen. “Research shows that muscles release proteins into the bloodstream that have beneficial effects on the brain, and that some of these molecules have powerful anti-aging effects.”
In a joint study between UCC's APC Microbiome Ireland and King's College London (KCL), researchers will learn more about how exercise affects gut microbiota and brain health in midlife. I'm researching.
“Exercise appears to help slow the decline in overall health as we age,” says Professor Sandrine Thuret, director of KCL's Institute of Adult Neurodevelopment and Mental Health. “Historically, studies have looked at aerobic exercise such as running and cycling, but running is not suitable for everyone. Our current research focuses on aerobic exercise, strength training and functional bodyweight exercise. We are investigating the effects of a mixed approach to exercise three times a year. “
It's wise to remember that what's good for the heart is generally good for the brain, and high blood pressure is just as important for cognitive health as it is for cardiovascular health.
A study last year showed that damage to nine specific areas of the brain caused by high blood pressure can affect different types of learning. In the long term, it can lead to decreased cognitive function, including memory loss and decreased thinking ability. Normal blood pressure for someone under 80 is between her 90/60mmHg and her 120/80mmHg, so always be careful.
“Regular sleep patterns are very important for the brain,” Dohm-Hansen says.
Sleeping too much or too little during middle age can have particularly serious effects on cognitive health, according to a team of Australian researchers who published their findings last year. In a study of 29,544 adults, a research team from the University of Canberra and Australian National University found that those who regularly slept less than six hours or more than nine hours, or who were in midlife People who tend to fall asleep more often have worse brain health.
Following a heart-healthy diet has been shown to improve subsequent cognitive function. Women who followed the DASH (Dietary Approaches to Stop Hypertension) diet in midlife were found to be about 17% less likely to report memory loss and other signs of cognitive decline decades later. did.
In a study published last year of 5,116 women, Alzheimer's disease and dementia Researchers at New York University's Grossman School of Medicine suggested that the DASH diet, which includes large amounts of plant foods and small amounts of saturated animal fat, salt, and sugar, may help improve cognitive function later in life. It has also been shown that cutting out ultra-processed foods during midlife may have a protective effect on the brain.
Building your cognitive reserve by engaging in stimulating hobbies or tasks like Sudoku, crosswords, reading, organizing activities, or joining a quiz team is like building your biceps with weight training. .
“There has been a long-standing observation that people with higher levels of education have a proportionately lower risk of developing dementia, and even if they do develop dementia, the rate of decline is less severe,” says Dohm-Hansen. “Learning and challenging the brain over many years is thought to have developed cognitive reserve and resistance to cognitive decline, similar to the way exercise strengthens muscles and delays the onset of frailty. .”
Early retirement can be a double-edged sword. While quitting work reduces stress, it is known to have negative effects on brain health, while it can leave a void in cognitively demanding daily tasks.
“People who retire early seem to have earlier onset of dementia,” says Dohm-Hansen, pointing to predictions for 2020. lancet The report found that people who retired early had proportionately higher rates of dementia later in life. “The people who maintain [their] Brains that are active in spatially complex games and cognitively stimulating tasks do not experience a sudden decline in brain function and memory, and in some cases may even improve slightly. ”
Fermented foods like kefir, kombucha, yogurt, and Parmesan cheese are sources of tryptophan, an amino acid known to affect brain function and mood. Ongoing research into his APC microbiome at Cork University suggests they are important foods for brain health. Ramya Balasubramanian, a researcher at UCC, told the Society for Microbiology that fermented foods are “like winning the lottery for brain health.”
Last year, researchers at the University of North Carolina found that a probiotic called Lactobacillus rhamnosus GG (LGG), found in fermented foods like Parmesan cheese and yogurt, promotes changes in the gut and may help prevent age-related memory loss. The results of a study showing this were presented at a meeting of the American Academy of Nutrition. decline.
Olive oil is a staple of diets such as the Mediterranean diet and MIND (Mediterranean Intervention for Delayed Neurodegeneration). It is known to be very healthy for the brain as it is rich in monounsaturated fats. Sprinkling it on the dishes you make can make a big difference in your cognitive health.
Oleic acid, one of the monounsaturated fatty acids it contains, is known to reduce inflammation in the body and brain.
Scientists at Harvard University report Journal of the American College of Cardiology Two years ago, researchers found that consuming 1 teaspoon of olive oil daily reduced the risk of death from all causes by 12%, and that there was a significant link between olive oil consumption and reduced mortality from degenerative brain diseases. I discovered something.