3 simple habits that can protect your brain from cognitive decline

Dr. Tara Swart, a neuroscientist and leadership coach has written a great article on FastCompany about 3 simple habits that can protect your brain from cognitive decline.

A stoic understands the importance of knowing what isn’t in our control (what happens to us, for example the natural ageing process), and what is in our control (for example the lifestyle habits we follow).

According to Dr Tara, lifestyle behaviours can have a tangible effect on how well we age.

Here is a quick summary of how key lifestyle changes can in effect slow down the ageing process:

Whether you’re in your thirties or late forties, lifestyle changes can have a tangible effect on how well you age.

Activities like learning a new language or musical instrument and developing meaningful social relationships can do wonders for your brain.

Aerobic exercise such as running or brisk walking has a potentially massive impact on neurogenesis. A 2016 rat study found that endurance exercise was most effective in increasing neurogenesis. Whilst that won against HIIT sessions and resistance training, we recommend doing a variety of exercise for optimum health.

Evidence shows that calorie restriction, intermittent fasting, and time-restricted eating encourage neurogenesis in humans. In rodent studies, intermittent fasting has been found to improve cognitive function and brain structure, and reduce symptoms of metabolic disorders such as diabetes. Reducing refined sugar will help reduce oxidative damage to brain cells, too, and we know that increased oxidative damage has been linked with a higher risk of developing Alzheimer’s disease. Twenty-four hour water-only fasts have also been proven to increase longevity and encourage neurogenesis.

Sleep helps promote the brain’s neural “cleaning” glymphatic system, which flushes out the build-up of age-related toxins in the brain (the tau proteins and beta amyloid plaques mentioned above). When people are sleep-deprived, we see evidence of memory deficits, and if you miss a whole night of sleep, research proves that it impacts IQ. Aim for seven to nine hours, and nap if it suits you. Our need to sleep decreases as we age.

If you want to be prolific and leave a legacy, you have to outlive your peers. By implementing these simple lifestyle changes you will not only encourage a better brain, but these habits will pay dividends in your later years, helping you age gracefully.