[LUM#3] Routine: The Brain-Killer
At what age does the brain begin to age? “The moment we’re born,” replies Jacques Touchon. It’s an inevitable process, but one that can be slowed down with a simple combination of intellectual stimulation, physical activity, social interaction, and a Mediterranean diet.
As the skin ages, wrinkles appear. As hair ages, it turns gray, then white, or thins out. But what happens as the brain ages?“The speed at which we process information slows down, and it becomes harder to multitask and focus our attention,” explains Jacques Touchon. Why? For a long time, it was believed that our supply of neurons was fixed at birth and that it inevitably decreased over time, leading to a decline in cognitive abilities.“But we now know that this is not the main cause of brain aging and that new neurons can appear in certain structures such as the hippocampus,” notes the neuropsychiatrist.
Mysterious aging
So why does the brain age?“Brain aging remains somewhat of a mystery,” repliesJacques Touchon. “But we know that the brain bears the scars of all the trials it has endured throughout a person’s life.” Brain trauma, vascular damage, and the effects of toxic substances like alcohol—all these factors accumulate over the course of a lifetime and impact brain function. Just as some people start losing their hair as soon as they enter adulthood while others retain a full head of hair their entire lives, we are not all equal when it comes to brain aging.“We don’t all have the same genetic makeup to resist the aging process,” explains Jacques Touchon.
While we cannot change our genetic makeup, we can help slow down theaging process… How? In part through a phenomenon called brain plasticity.“If the brain is stimulated, it develops new synaptic connections and new networks,” explains Jacques Touchon. “This builds up a ‘brain reserve’ that helps compensate for the deterioration of functional networks caused by brain damage.” A reserve that begins to form in childhood and can continue to be built up throughout life.
Keep your brain active
And when it comes to stimulating the brain, there’s no mystery to it: you just have to use it.“People who have engaged in intellectual exercise throughout their lives are less likely to develop Alzheimer’s disease, a pathological form of brain aging that causes memory and behavioral disorders and progresses to dementia,” explains the neuropsychiatrist. This disease is characterized by abnormal deposits of two proteins in the brain that cause lesions.“People who have stimulated their brains throughout their lives may very well have deposits of these proteins, but in their case, this does not lead to cognitive decline,” explains Jacques Touchon. A well-trained brain effectively “compensates” for these lesions thanks to extraordinary neural plasticity, which remains the best weapon against aging.
A tool you shouldn’t hesitate to use, even if you’re in perfect health:“Older adults who engage in intellectually stimulating activities experience a significantly slower decline in cognitive function,” adds Jacques Touchon. What counts as intellectually stimulating activities?“Playing bridge, doing crossword puzzles, reading, or joining a senior citizens’ club.” According to the specialist, the situations that stimulate the brain the most are interacting with others and experiencing new things.“Routine is a neuron killer. If tomorrow is exactly like today, then the brain is in danger.”
Your Brain's Enemies
Every time our brain sustains damage, it ages. Can we preserve our youth by limiting the occurrence of such damage?“It’s possible by reducing vascular risk factors, which are the main causes of brain damage,” says Jacques Touchon. Preventing or managing high blood pressure, high cholesterol, diabetes, obesity, stress, a sedentary lifestyle, smoking, and alcohol consumption can thus slow down brain aging. Researchers have also found that regular physical activity helps slow cognitive decline.
The Benefits of the Mediterranean Diet
Investigating the relationship between vascular risk factors and dementia is the focus of a study known asthe “Three Cities Study.”Beginning in 1999, 10,000 people over the age of 65 were followed for 10 years in Montpellier, Bordeaux, and Dijon. By studying the participants’ dietary habits, researchers found that those who followed a Mediterranean-style diet were less likely to experience a decline in cognitive function.“This type of diet slows down brain aging,” explains Jacques Touchon. On the menu: fruits, vegetables, and fish seasoned with a generous amount of olive oil, all accompanied by one or two glasses of red wine daily. Where do the benefits of the Mediterranean diet come from?“Probably from the micronutrients found in this type of diet, such as omega-3s or vitamins B and E, which have antioxidant properties and help limit brain damage.”
UM podcasts are now available on your favorite platform (Spotify, Deezer, Apple Podcasts, Amazon Music, etc.).