Neurologist Anna Prosyanskaya reports that regular physical activity is one of the most important ways to slow down age-related brain changes and maintain clarity of mind for as long as possible.
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The doctor pointed out that the size and weight of the brain gradually decrease after the age of 40, and the speed of information processing slows down. She added that reducing the effects of aging requires starting early to take care of brain health.
"Movement is the best brain stimulant, because physical activity stimulates the production of brain-derived neurotrophic factor (BDNF), which acts as a fertilizer for neurons, promoting the formation of new neural connections, improving coordination, and helping protect the brain from the effects of aging," she said.
She recommended 150 minutes of moderate physical activity per week, along with brain training by solving crosswords, learning languages, playing a musical instrument, or practicing a new hobby.
"A healthy diet contributes to protecting brain cells from inflammation and oxidative stress, which are two of the most prominent factors associated with brain aging."
She explained that stress leads to an increase in the secretion of the hormone cortisol, which negatively affects the area responsible for memory and learning, stressing the importance of getting at least seven hours of good sleep every night.
"During deep sleep, the brain gets rid of toxic proteins, promotes the consolidation of memories, and rebuilds connections between neurons," she said. Sleep deprivation leads to impaired memory and attention, and increases the risk of age-related problems."
She also recommended going to bed and waking up at about the same time every day, avoiding watching TV and using electronic devices during the hour before bed, while maintaining a room temperature suitable and dim lighting.
