Cognitive performance does not remain the same throughout life. After a certain point, it may begin to dip, and this can become noticeable through everyday memory lapses, such as misplacing keys, forgetting why you entered a room, or finding it difficult to focus for long periods. These changes start in the 30s. But should you simply put up with them, become complacent, accept them as a normal part of ageing, or are there ways to keep your brain sharp for longer?
Hear it from an expert on how to combat the early decline of cognitive performance. Tony Nader, MD, PhD, a neuroscientist, walked us through some daily habits that can lower the chances of your brain feeling ‘rusty’ after 30.
But all hope is not lost, as you can still keep your brain sharp. The neuroscientist stated, “Brain remains capable of positive change throughout life. Neuroscience refers to this adaptability as neuroplasticity, which is the brain’s ability to reorganise itself, strengthen neural pathways, and continue learning over time.”
This means that your daily habits can act as a backbone for cognitive health and mental clarity in many ways. But what exactly makes your brain feel ‘rusty’? Is it actually becoming rusty? The neuroscientist explained that while many people may describe it this way in their brain, what is actually could be different.
“Brain may instead reflect the cumulative effects of stress, overstimulation, fatigue, and insufficient recovery,” Dr Nader clarified.
You can counter this, though, with better daily habits that help preserve creativity and mental clarity.
Here are the best habits that help protect your brain:
1. Regular physical activity
The first rule is to move more. The neuroscientist believed that regular physical activity is one of the ‘best-established’ ways to support brain function.
“Walking, swimming, and cycling have all been linked to increased blood flow to the brain and the release of brain-derived neurotrophic factor (BDNF), a protein associated with learning, memory, and neural repair,” he noted.
Physical activity should not be seen solely for achieving weight loss goals. It is also a good brain-health habit. If you are struggling with focus, walking helps to promote sharper thinking and improved cognitive performance.
2. Sleep
Sleep is about more than simply clocking in the textbook eight hours. While this advice may sound theoretical, in practice, the neuroscientist disclosed that deep sleep activates the glymphatic system.
“The process helps clear metabolic waste that accumulates throughout the day, and this system is most active during deep sleep and may play a key role in protecting the brain against age-related decline.”
What happens if you are sleeping less? One may experience poor focus, mood instability and diminished cognitive performance.
ALSO READ: Sleeping late every night? Study says poor sleep makes your brain age faster
3. Nutrition
Eat a brain-friendly diet! Dr Nadar suggested including omega-3 fatty acids, fruits, nuts and whole grains in your meals. Is there any special diet that helps? To this, he suggested, Mediterranean-style diets, which may help lower the risk of dementia.
4. Meditation
Your brain also needs periods of rest to process information. For this, you need to enter a quieter state of awareness.
“Meditation twice daily for about 20 minutes twice daily has been associated with lower stress hormone levels, greater emotional regulation, improved cognitive flexibility, and clearer thinking,” Dr Nader recommended meditation.
5. Social connections
Lastly, brain health can also be supported through social connections. This means isolation and loneliness do influence cognitive health over time. For a long time, loneliness may look like an emotional issue, but the neuroscientist expressed concern that chronic isolation does contribute to cognitive outcomes.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition
