The brain is an organ that, like the rest of our body, ages over the years. If we all want to be younger, it is not just because we don't like wrinkles, but also to avoid the many diseases related to aging.

Estimates indicate that in the year 2050 almost 25% of the European population will be over 65 years old, and the number of people over 80 will triple by then. But is there a “fountain of youth” for our brain? Although nothing can possibly turn back time, we can try to age in a healthy way and reduce the effect of the years.

What is aging?

Aging could be defined as the set of changes that occur with age and cause a decrease in our physiological, motor and cognitive abilities.

On the one hand, it is a gradual and inevitable process and occurs throughout our lives. On the other hand, it is triggered by the involvement of certain diseases or substance abuse, and can be prevented.

The chronological age, which appears on the birth certificate, indicates the time that has elapsed since birth. However, there is also the physiological age, which depends on the conditions of our organism and can be smaller than the chronological age (if we take care of ourselves) or higher (if we have bad habits).

The aging of the brain

With age, the size of the brain decreases, we lose neurons and the production of hormones and neurotransmitters changes. However, the most important change is the loss of many connections between neurons, long-lived cells that do not divide and therefore hardly regenerate.

Another consequence of brain aging is the accumulation of proteins in aggregate form that tend to deposit both inside and outside neurons. This can trigger the development of age-related neurodegenerative diseases, such as Alzheimer's or Parkinson's.

It is important to make it clear that what is commonly called senile dementia is an outdated term. Aging does not necessarily imply dementia or significant memory loss. If there is a significant loss of memory and learning ability, they would be related to a specific disease, and not to normal brain aging.

Measures to slow aging

Food is essential for healthy aging. In general, the most recommended is the Mediterranean, which implies a low consumption of red meat, an average consumption of dairy products, a moderate amount of alcohol (wine) and fat (olive oil), and a high intake of vegetables, legumes, fruits, cereals and fish.

The Mediterranean diet has been shown to be associated with reduced risk of cognitive loss and diseases such as Alzheimer's. In addition, restricting the amount of calories we eat can help delay aging.

In addition to taking care of what we eat, it is recommended to sleep 8 hours a day. Maintaining a good sleep-wake cycle is essential for many brain functions, such as removing toxins from the brain that accumulate during the day.

While we sleep, the space that exists between neurons increases, making it easier to clean and function properly. Thus, maintaining restful sleep favors healthier aging.

Regular physical exercise is also important to reduce the effects of aging. Clinical studies indicate that moderate-intensity physical activity has a neuroprotective role, slowing the decrease in brain volume and improving its functions.

More specifically, aerobic exercise improves cognitive function, not only during aging but also in people suffering from neurodegenerative diseases.

On the other hand, it has also been proven that people with a higher educational level or who maintain a certain intellectual activity, such as reading, studying or acquiring new skills, have a lower predisposition to develop insanity. The basis of this neuroprotection is associated with the formation of new connections between neurons.

Other healthy habits can also help us with the effects of premature aging.

You don't have to go very far. If high alcohol consumption increases the risk of cognitive impairment, moderate consumption of some alcoholic beverages can be beneficial for maintaining good mental health. Wine, for example, is rich in polyphenols, which have an anti-inflammatory and antioxidant action.

Tobacco is a habit to be avoided, since it is associated with the acceleration of aging and the appearance of cognitive problems and dementia.

Nor can we forget the risk factors associated with chronic diseases that are quite common in the elderly. Maintaining brain activity and integrity depends, to a large extent, on the blood vessels that maintain good irrigation. Hypertension, atherosclerosis and high cholesterol levels increase the chances of developing cognitive flaws, stroke and dementia.

In addition, diabetes and obesity affect glucose metabolism and generate insulin resistance. Both changes can cause chronic damage to neurons and accelerate brain aging.

Mood disorders don't help either. Depression is a very common emotional disorder in older people and is caused by an imbalance in neurotransmitters, which are the molecules that neurons use to communicate. This can translate into brain malfunction in the long run, accelerating brain aging.

In short, the key to maintaining a young and healthy brain is the same as for the rest of the body. That is, you have to maintain a healthy diet, get enough sleep, avoid excessive alcohol consumption, avoid smoking and stress, exercise moderately and avoid the development of other diseases or, at least, keep them under control .

* Inés Moreno González. Professor and researcher Ramón y Cajal in Neurodegenerative Diseases, CIBERNED, IBIMA, University of Malaga.

Source: Article taken from BBC News | Brazil
Photo: Getty Images