From the age of fifty, our brain evolves. Here are the changes you should expect as you age (and what you can do to avoid them).
It’s no surprise to anyone that our brains change as we age. As we get older, we sometimes forget things more easily, we struggle to find our words or we need to write everything down. But what really happens when we approach fifty? While some small errors can be attributed to normal brain aging, others can mean something more serious. Several doctors reported their findings to the HuffPost US : we explain.
What are the main brain changes from the age of 50?
From the age of 50, our brains begin to shrink. “The cortex – the outer layer of the brain – becomes thinner, the myelin sheath that surrounds the fibers of neurons can begin to break down and the receptors no longer fire as quickly”explains Dr. Dylan Wint, neurologist and neuropsychiatrist at the Cleveland Clinic.
Although people are still quite sharp at this age, some notice an evolution in their cognitive abilities. “By middle age, cognitive functions such as on-demand recall of names and numbers, processing speed, speed of task switching, and spatial skills may decline.”indicates the expert. “This phenomenon tends to continue over the following decades”.
More perceptibly, you can observe a subtle decline in what is called episodic memory (the one that allows us to locate ourselves in time and space), considered by Dylan Wint, as “the mental diary which includes ‘metatags'”. For example, remember the day, the number of people present and the location of your last work meeting. On the other hand, according to the doctor, “other aspects of cognition, such as moral judgment, wisdom, and emotional regulation, generally continue to improve during this period”.
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According to Dr. Dale Bredesen, a neuroscience researcher at the Pacific Neuroscience Institute, hormonal changes can also contribute to cognitive decline.
“By middle age, hormonal changes due to menopause in women and andropause in men usually occur,” he assures. “Cognitive decline can occur due to a sudden drop in hormones, such as the drop in estradiol associated with menopause”. Middle age is also often synonymous with fat accumulation and higher risks of heart disease and chronic inflammation, generally associated with a decline in cognitive function.
When should we worry about our brain aging?
In some cases, forgetfulness is a sign of something more serious than just our aging. While it is normal to struggle to find names, quickly change tasks, modify entrenched habits and integrate new information, cognitive decline becomes a concern when it begins to interfere with our daily functioning.
“It’s never normal and it’s officially called dementia.”alerts Dylan Wint. “However, between typical cognitive aging and dementia there is an area of mild cognitive impairment (MCI), where cognition is not normal for age – formal testing may be needed to detect it – but does not does not interfere with common daily activities. About 50% of people with MCI will progress to dementia over the next three to five years.”.
If you have dizziness, communication difficulties, or other symptoms that worry you, the expert suggests seeing a geriatrician or neurologist. “This does not mean you have Alzheimer’s disease or another type of dementia, but a specialist can help you determine the cause and potential treatments or lifestyle changes that may help.”he advises.
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How can we prevent our brains from aging too quickly?
Although there’s not much that can be done about the natural shrinking of the brain that comes with old age, Dylan Wint and Dale Bredesen both believe that lifestyle can make a huge difference.
“For example, physical exercise has a significant impact on brain health,” warns the first. “Regular, moderate aerobic exercise reduces the risk of cognitive decline. It’s also important to stay connected to others as you age, because a rich social network of people reduces stress, combats depression, and enhances intellectual stimulation.”
It also recommends keeping your blood pressure and weight at healthy levels and reducing your salt and sugar intake. “Sleep quality is also very important, and you should consult a professional if the quantity or quality of your sleep is insufficient”he warns.
Dale Bredesen reminds us that brain health must be considered a long-term goal. “It is important to take action from the age of 20 or 30”he recommends. “Try to avoid processed foods, drugs and excessive alcohol consumption, smoking, lack of sleep and high stress, and ensure your gut microbiome and oral microbiome are optimal”he concludes.
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