Your brain health
Brain health and ageing
Some decline in thinking and memory is common with age, but not everyone is affected in the same way. Throughout our lives, there is a natural loss of brain cells and a buildup of substances, which cause gradual, normal changes to our cognitive health. But for some people, these changes go beyond what’s normal, including conditions like dementia or Alzheimer’s disease.
Scientists have been working to understand what drives age-related brain changes, and whether we can influence them. While certain factors, like genetics, are beyond our control, research suggests that many aspects of our lifestyle may help protect brain health as we age.
Does age always affect memory?
In healthy ageing, changes to your memory tend to be mild. For example, you might find it takes a little longer to recall a name or remember where you left something.
Around 4 in 10 people over the age of 65 experience some level of age-related memory loss. But this kind of forgetfulness is very different from what happens in dementia.
Conditions like dementia and Alzheimer’s are not part of normal ageing. They are progressive brain diseases that gradually affect memory, thinking, and behaviour. While only 2 in 100 people are affected by dementia at age 65 to 69, the risk doubles every five years.
Worried about your brain health?
Normal brain ageing vs dementia
If you’ve noticed that your memory or thinking aren’t what they once were, you might be worried that it’s an early sign of dementia. But this isn’t always the case.
Some signs that these changes are normal include:
- You’re able to go on with daily life as normal
- You can still complete tasks as usual
- You can learn and remember new things
Below are some examples that can help distinguish normal ageing from early dementia.
Likely to be part of normal ageing
- Occasionally forgetting events or appointments
- Forgetting things you were told a long time ago
- Trouble recalling the names of people you don’t know well
- Occasionally struggling to find the right word in conversation
- Sometimes misplacing items around the house, like your keys or wallet
- Finding it slightly harder to learn new information, take on new skills, or being slower to think things through
May be signs of dementia or Alzheimer’s
- Regularly forgetting events or appointments
- Forgetting things you were told recently
- Forgetting the names or faces of family members
- Struggling often with language and understanding
- Regularly putting objects in strange places
- Being unable to learn new information or skills, not being able to do things you used to, or needing help with daily tasks
There are several tests to differentiate dementia from normal ageing, such as neurological exams, neuropsychological tests, and brain scans. Neurologists use these assessments to support an accurate diagnosis of dementia and guide treatment.
If you’re concerned about any changes to your memory or thinking, it’s best to see a health professional. Learn more about the signs and symptoms of dementia and Alzheimer’s.
How to keep your brain healthy
While we can’t control everything about how our brain ages, research suggests that there are things we can do at any age to help protect our cognitive abilities. In fact, some people become what researchers call ‘cognitive super-agers’, keeping their sharp memory and thinking skills well into later life. While we’re not sure exactly what makes a super ager, there are simple, evidence-based steps anyone can take to help keep their brain in shape.
These healthy brain habits may not prevent every type of memory loss or illness, but in some cases, they could lower your risk and help you stay well for longer.
Physical activity
Staying physically active is one of the most effective ways to support brain health. Regular exercise encourages the brain to form new connections, which is a process known as neuroplasticity.
It also boosts levels of a natural protein called brain-derived neurotrophic factor (BDNF), which supports the growth and survival of brain cells, especially as we age.
WHO recommends at least 150 to 300 minutes of moderate-intensity exercise each week, including for older adults. This means any activity that raises your heart rate and gets you breathing faster, like brisk walking, swimming, or dancing.
Going smoke-free and limiting alcohol
What’s harmful to the body is often harmful to the brain. Both smoking and heavy drinking have been linked to a higher risk of dementia and cognitive decline. That’s why WHO recommends quitting smoking and reducing heavy alcohol use for protecting brain health.
It’s not yet fully clear whether these substances directly cause dementia, or whether they affect other systems, like heart and blood vessel health, that in turn raise the risk. But the link is strong enough that cutting back on alcohol and quitting smoking are steps worth taking.
Routine health checks
Certain physical health conditions, like high blood pressure or type 2 diabetes, can take a toll on your brain. They are also risk factors for dementia, especially high blood pressure. The good news is that many of these can be managed effectively, especially when caught early.
Regular check-ups with your GP or health professional help you stay on top of your overall health and take early action against common age-related conditions. In turn, this can help to protect your brain as you age.
Healthy, balanced diet
A balanced, nutritious diet can support brain function in many ways. The Mediterranean diet often gets attention for its brain-boosting potential, but the most important thing is to eat a variety of whole, nutrient-rich foods you enjoy.
There’s no magic ingredient for brain health, which is why quick fixes like specific supplements or vitamins haven’t yet been proven to make a meaningful difference. For most people, a healthy diet provides the nutritional support the brain needs.
Good sleep habits
When we sleep, the brain clears waste, supports memory and learning, and recharges itself for the next day. Poor sleep can impact mood and thinking skills, and has been linked to a higher risk of conditions, such as stroke and dementia.
Not everyone needs the same amount of sleep, but most adults should aim for 7 to 9 hours a night . A regular sleep schedule, a calming nighttime routine with minimal screentime, and a restful sleep environment can all help promote good quality, undisturbed sleep. Establishing good sleep habits can help protect your brain now and in the long-term.
Staying socially connected
Researchers are exploring how the so-called ‘loneliness epidemic’ may affect brain health. In many modern societies, older adults are more likely to live alone, be disconnected, or feel less valued by the world around them.
Staying socially connected is a basic human need, and it plays a meaningful role in protecting brain health – linked to better memory, sharper thinking, and improved well-being. Whether it’s with friends, family, animals, or even online communities, meaningful interactions help support brain function and a sense of belonging.
Cognitive activity
We should be cautious of big claims about so-called "brain games." No single app or activity can prevent cognitive decline on its own. But there is growing evidence that keeping the mind active plays an important role in healthy brain ageing.
Mentally stimulating activities, such as reading, learning something new, solving puzzles or having engaging conversations, help the brain stay flexible and resilient.
This kind of cognitive stimulation may help build what's known as cognitive reserve. This is the brain’s ability to adapt and find new ways to work around damage. Over time, it may lower the risk of dementia and help protect against cognitive decline.
Protecting your head
Severe head injuries and repeated mild head injuries are linked to an increased risk of dementia. You may be more likely to have head injuries if you have a certain job or hobby, such as:
- Construction and manufacturing
- Contact sports, such as football, boxing and martial arts
- Military personnel or police officers
- High-speed activities like cycling or motorcycling
You can lower your lifetime risk of head injuries and dementia by taking precautions to prevent head injuries, such as wearing appropriate protective equipment, such as helmets, hard hats, and seatbelts.
Other things linked to dementia
There are several types of dementia and related neurological conditions, each with its risk factors and causes:
- Alzheimer's disease, dementia with Lewy Bodies, frontotemporal dementia: The most common causes of dementia, characterized by a build-up of abnormal proteins in the brain
- Huntington's disease: A rare genetic disorder that causes neurons to degenerate, which can result in a range of neurological symptoms including dementia
- Infectious diseases: Some infections, such as Creutzfeldt-Jakob disease (caused by misfolded proteins called prions), can lead to dementia
- Autoimmune diseases: Some autoimmune diseases can attack the brain, causing inflammation and damage, which may be linked to an increased risk of neurodegenerative conditions
- Nutritional deficiencies: Deficiencies in certain vitamins, such as vitamin B12, can cause dementia-like symptoms.
- Alcohol and drugs: Alcohol and drug abuse can damage the brain and lead to dementia, including Korsakoff’s syndrome
- Air pollution: Recent studies suggest a link between air pollution and an increased risk of dementia
Learn more about different types of dementia , and how we offer exceptional care to diagnose and treat these conditions at Affidea neuraCare.
