The exact age your brain function begins to decline – and the ‘critical window’ you have to fix it
THE odd midlife memory lapse is a very normal part of the ageing process.
A new US study has found there’s one distinct peak when cognitive decline is more evident in all of us.
That age, based on brain scans and tests covering 19,300 individuals, is on average around 44 years, according to scientists from Stony Brook University.
It’s at this age degeneration starts to be noticeable, before hitting its most rapid rate at age 67.
By the time we reach 90, the speed of brain ageing levels off.
“Understanding exactly when and how brain ageing accelerates gives us strategic time points for intervention,” neuroscientist Lilianne Mujica-Parodi, said.
“We’ve identified a critical mid-life window where the brain begins to experience declining access to energy but before irreversible damage occurs, essentially the ‘bend’ before the ‘break’.”
Brain ageing may be linked to neuronal insulin resistance, according to new research in PNAS.
As we get older, insulin becomes less effective at helping brain cells absorb glucose.
This then breaks down brain signalling.
A genetic analysis carried out by the researchers noted activity related to the glucose-absorbing protein GLUT4 and the fat-transporting protein APOE – which has strong links to Alzheimer’s -matched signs of brain wear and tear.
This also suggested replacing or repairing energy sources for neurons could help slow down brain ageing
“During mid-life, neurons are metabolically stressed due to insufficient fuel; they’re struggling, but they’re still viable,” added Mujica-Parodi.
“Therefore, providing an alternative fuel during this critical window can help restore function.
“However, by later ages, neurons’ prolonged starvation may have triggered a cascade of other physiological effects that make intervention less effective.”
The researchers tested this theory with 101 individuals by giving them ketone supplements, which appear to boost insulin sensitivity in brain cells and suppress metabolic damage.
After the ketone supplements were taken, brain degradation stabilised, with the biggest benefits demonstrated in those that were middle-aged (40 to 59).
So this type of treatment could work, although timing is crucial.
“This represents a paradigm shift in how we think about brain ageing prevention,” concluded neuroscientist Botond Antal, from Stony Brook University.
“Rather than waiting for cognitive symptoms, which may not appear until substantial damage has occurred, we can potentially identify people at risk through neurometabolic markers and intervene during this critical window.”
Experts say what’s good for your heart is good for your brain.
To protect your brain health, focus on maintaining a healthy lifestyle by eating a balanced diet, exercising regularly, getting enough sleep, managing stress, staying socially connected, and engaging in mentally stimulating activities that challenge your brain with new learning experiences.
And avoid the six things below…
6 ways you're damaging your brain
Not socialising enough
Feeling lonely has long been linked with cognitive decline and the development of Alzheimer’s.
One US study looking at the brains of healthy adults found those who reported feelings of loneliness had higher cortical amyloid levels – a marker used to help diagnose dementia and Alzheimer’s.
Participants with increased amyloid were seven and a half times more likely to identify as lonely, the Harvard Medical School said.
You don’t have a sense of purpose
Would you agree or disagree with the following statement: “I have a sense of direction and purpose in life”?
People who agreed tended to have a considerably less likely risk of developing Alzheimier’s disease, according to a four-year study of 900 people from Chicago.
Studies have shown that older adults with hobbies or who try and engage in social activities may age slower.
Not getting enough sleep
A lack of sleep is linked with dementia in later life.
It could be that not getting enough good quality rest causes more of the protein amyloid in the brain, which is a hallmark of Alzheimer’s.
Alzheimer’s Society says that problems such as struggling to get to sleep, stay asleep or napping are associated with many forms of dementia – but says the topic is “complicated”.
Not exercising
One study at the University of British Columbia found that regular aerobic exercise boosts the size of the hippocampus – a brain region involved in verbal memory and learning.
Aerobic exercise is the kind that gets your heart pumping and sweaty, as opposed to muscle or weight training.
Similarly, high intensity workouts keep blood flowing to the brain, Researchers at the University of Queensland have found.
Poor diet
Kkeeping your diet healthy and weight managed can indirectly help the brain by banishing diseases like high blood pressure.
Studies have shown that a typical “Western” diet of highly processed food is linked to higher depression rates than those that are healthier, such as Mediterranean and Japanese.
Some foods are considered optimal for brain health – salmon (high in omega-3), dark chocolate, berries, nuts and eggs are just examples.
Listening to loud music
Loss of hearing is linked with dementia, studies have suggested – and listening to loud music can cause damage to the eardrums.
The NHS says to protect your hearing, do not listen to music at more than 60 per cent of the maximum volume.
Do not use earphones or headphones for more than an hour at a time – take a break for at least five minutes every hour.