Are Our Brains Shrinking?

Starting at age 40, our brains shrink about 5% every 10 years.¹ This brain-shrinking process can impact not just our ability to remember important information, but also our ability to learn, reason, communicate, and even maintain our balance and mobility.

A Five-Point Strategy

1. Food:

With so much nutrition and diet advice out there, it can get pretty overwhelming. Plus, everyone’s unique with different needs. But you know what’s a game-changer? Checking out food ingredients. If you spot partially hydrogenated oil on the list, that’s your cue to skip it. That stuff is like factory-made fat and our brains just aren’t fans. Instead, stick to foods that provide healthy fats—think avocados and nuts—and leave the lab-made fats on the shelf. It can make a huge difference in our brain health.

2. Sleep:

Getting enough sleep is essential for brain health. When we sleep, brain activity slows down significantly, and our brains take out the “brain trash”: waste products such as beta-amyloid proteins and toxins such as heavy metals. Both contribute to premature brain aging.

3. Stress

Dr. Milstein says a moment of stress for something you want to get done or a challenge you want to tackle is good. That actually keeps your brain cells healthy.” However, too much stress is harmful. Taking real breaks is crucial. A real break means disconnecting from work and truly relaxing, not multitasking. It’s not going on a walk while making a work phone call, answering an email, or checking the news.

4. Learning New Things:

One of the best ways to keep our brains healthy is by learning new things. You don’t need to spend money or join a special program. It could be anything—reading a book, listening to a podcast, trying a new sport, learning a musical instrument, or picking up a foreign language. Learning plays a significant part in disposing of brain trash via a “power wash” that uses one of your body’s most effective brain cleansers: norepinephrine. When you learn something new, your brain receives bursts of norepinephrine, a hormone and neurotransmitter that regulates heart rate, attention, memory, and cognition.² The norepinephrine breaks up the waste and trash in your brain so it can be excreted when you sleep.  

5. Exercise:

Getting your heart rate up for just six minutes with activities such as jumping jacks, brisk walking, or using an exercise bike offers great brain health benefits. It doesn’t need to be a marathon or triathlon. The idea is to add a bit more intensity to a few minutes of your day to boost your heart rate. This heart-brain connection is crucial.

 Third, Why a Little Goes a Long Way

If we try to do everything at once, we often end up doing nothing. Start small and make one new habit stick. For example, commit to five minutes of brisk walking while listening to your favorite music. Once that’s a habit, add another activity. Combine activities for more benefits. Studies show combining activities is more effective. Aim to incorporate about five healthy habits into your life for the best results.

I’m in my 60s, is it too late?

It’s definitely never too late! While we can’t speak for every individual case, especially if there are underlying conditions, most people can still benefit from adopting healthy lifestyle habits. A famous study from Finland looked at folks in their 60s and 70s. They found that people who followed tips like these improved their brain function significantly. Their brains worked faster, their ability to process information increased by 150%, and their executive functioning and memory test scores went up. So, let’s ditch the idea that it’s too late to make a difference. It’s never too late to start.

---