It is possible to reduce age-related brain atrophy and shrinkage
Regular exercise and cardiovascular health play a crucial role in preventing brain shrinkage with age. As we get older, our brains naturally decrease in size, which can affect cognitive abilities. Maintaining physical fitness in midlife can help preserve brain volume and cognitive function, minimizing risks associated with brain atrophy.
Effects of a Shrinking Brain
Brain shrinkage can contribute to age-related declines in cognitive abilities. As you age, you might notice reduced abilities in:
- Episodic and working memory
- Processing speed
- Spatial reasoning
Brain shrinkage is sometimes referred to as cerebral atrophy or brain atrophy. Atrophy refers to a loss of cells. When this loss occurs within the brain, it means a loss of neurons and their connectors.
A reduction in brain connectivity can lead to delirium, which is more common in elderly patients than their younger counterparts, even potentially progressing to dementia. Thus, finding ways to counteract this effect may help preserve cognitive function later in life.
Brain Shrinkage Causes
What causes the brain to shrink or atrophy with age? Several factors contribute to this process.
Low Fitness Levels
Researchers from Boston University School of Medicine found that individuals with low physical fitness in their 40s tended to have notably lower brain volumes by age 60. Experts view this reduction as a sign of accelerated brain aging.
The study reviewed exercise data from more than 1,200 adults who were around the age of 40, all of whom were part of the larger Framingham Heart Study. When these participants were given MRI scans 20 years later, those who were less fit in midlife had much lower levels of brain tissue later on.
Vascular Damage
The Boston University researchers found that individuals with low fitness levels experienced a higher rise in diastolic blood pressure after a few minutes on a treadmill, even at a slow pace. These individuals were more likely to have reduced brain volume at age 60.
Fluctuations in blood pressure can damage small vessels in the brain that are vulnerable to such changes. Vascular damage in the brain can then contribute to structural changes and cognitive losses.
The researchers in this study were interested in looking at how these dramatic blood pressure changes could contribute to future brain structure changes. They found that those who had lower fitness levels in midlife did worse on cognitive tests at age 60 than those who had been fit during their 40s.
How to Prevent a Shrinking Brain With Age
While some causes of brain shrinkage may not be avoidable, there is evidence that certain lifestyle changes may help protect the brain from age-based declines.
Get Regular Exercise
Regular exercise can help protect the brain from shrinkage as people grow older. The Physical Activity Guidelines for Americans recommends that most people get a minimum of 150 minutes of heart rate-raising activity per week, along with a couple of days of some type of strength training. However, any amount of movement can help.
There are plenty of great reasons to get and stay physically fit. Aside from being protective against brain atrophy, regular exercise has been shown to improve cognitive functioning. It’s also good for one’s physical health and provides mental health benefits as well.
Control Blood Pressure
Another way to protect against brain shrinkage is to control one’s blood pressure to reduce the risk of vascular damage. Regular exercise can help with this. It’s also beneficial to take the time to reduce stress, limit the amount of salt consumed, and strive to maintain a healthy weight.
Individuals who have trouble controlling their blood pressure on their own should speak with their healthcare provider. This provider may recommend medications to keep blood pressure at a healthier level for the body and brain.
Make Other Lifestyle Changes
In addition to exercise and blood pressure stabilization, there are a few other activities that research suggests may help reduce age-related brain declines. They include:
- Avoiding or quitting smoking
- Eating a healthy diet, such as the Mediterranean diet
- Engaging in challenging or brain-stimulating leisure activities like doing Sudoku or completing word puzzles
- Limiting alcohol intake
- Socializing with others
While people often don’t start worrying about brain health until they are older, studies such as those mentioned above demonstrate that maintaining the brain’s well-being needs to start when we are much younger. This means making good choices now.
Not all brain shrinkage is preventable, but getting regular exercise and controlling blood pressure may help. So too can other lifestyle changes, giving us several things we can do today to help protect against age-related brain atrophy tomorrow.
