Neurologist Anna Brusyanskaya stated that regular physical activity is one of the most important ways to slow down age-related brain changes and maintain mental clarity for as long as possible.
The doctor pointed out that brain size and weight gradually decrease after the age of 40, and the speed of information processing slows down. She added that mitigating the effects of aging requires starting to care for brain health early.
She said: "Movement is the best stimulant for the brain, because physical activity stimulates the production of brain-derived neurotrophic factor (BDNF), which acts as a fertilizer for nerve cells, promoting the formation of new neural connections, improving coordination, and helping to protect the brain from the effects of aging."
She recommended 150 minutes of moderate physical activity per week, along with brain training through solving crossword puzzles, learning languages, playing a musical instrument, or taking up a new hobby.
She added: "A healthy diet helps protect brain cells from inflammation and oxidative stress, which are among 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.
She said: "During deep sleep, the brain gets rid of toxic proteins, strengthens memory consolidation, and rebuilds connections between nerve cells. Sleep deprivation leads to impaired memory and attention, and increases the risk of age-related problems."
It also recommended going to bed and waking up at roughly the same time every day, avoiding watching television and using electronic devices during the hour before bedtime, while maintaining a suitable room temperature and dim lighting.
