Keeping the brain young, preventing dementia: That's what science says

Can the brain be kept young?

Our brain is a fascinating masterpiece: 86 billion nerve cells communicate with each other day and night, controlling our thoughts, feelings, memories, and decisions. And yet, with the years, small deficits creep in. We forget names, search for words, become slower in thinking. Is this the price of aging?

Science says: Not necessarily. More and more studies show that we can actively influence the aging process of our brain. Mental fitness into old age is not a coincidence, but a matter of lifestyle, nutrition, and the right knowledge. Therefore, we can already do a lot today to keep our brain young and efficient.

Why does our brain age? The biggest risk factors

Aging is a complex biological process. The brain, in particular, is susceptible to so-called "neurodegenerative processes" due to its high energy consumption and significant activity. This gradual decline begins as early as the third decade of life. Several factors are crucial in this process:

1. Chronic inflammation ("inflammaging")

Our immune system becomes slower with age, but at the same time it tends to develop subclinical inflammations. These chronic micro-inflammations (so-called inflammaging) also attack brain cells and disrupt their function. Neurons gradually lose the ability to communicate optimally with each other.

2. Oxidative Stress: Attack on Nerve Cells

Due to the high oxygen consumption, relatively many free radicals are also produced in the brain. These aggressive molecules damage cell structures, membranes, and DNA. Antioxidant defense systems are increasingly less able to compensate for the burden over the years - cells age faster.

3. Blood sugar fluctuations and insulin resistance

Elevated glucose levels act as a poison to nerve cells. Therefore, diabetes and prediabetes are among the biggest risk factors for dementia. Insulin resistance also significantly impairs the energy supply to brain cells.

4. Lack of sleep

During deep sleep, the brain is "cleaned": Breakdown products such as beta-amyloid (responsible for Alzheimer's plaques) are transported away via the glymphatic system. Those who consistently sleep poorly risk the accumulation of these waste products.

5. Toxic environmental pollution

Heavy metals, pesticides, fine dust, or solvents can accumulate in the brain and fuel inflammatory processes. Particularly dangerous: mercury, lead, or PCBs.

6. Stress and mental overload

Chronic stress releases high levels of cortisol - a hormone that has been shown to inhibit the formation of new nerve cells in the hippocampus, which is the brain region responsible for our memory.

The big misconception: Aging starts much earlier than we think

Many believe that it is only from the age of 60, 70, or 80 that one should start taking care of brain health. In fact, new imaging techniques show that harmful deposits in the brain (such as beta-amyloid) are often measurable 20-30 years before the first symptoms appear. The first aging processes of the brain usually begin around the age of 30. This means: the best time for prevention is now.

Neuroplasticity - the brain remains malleable throughout life

Just a few decades ago, it was believed that the brain was hardly changeable in adulthood. Today we know: the brain constantly adapts to new demands - it forms new connections, reorganizes itself, and can even recover from injuries. This ability is called neuroplasticity. Those who challenge their brain keep this process active - and thus slow down aging.

What can be done to keep our brain as healthy as possible for as long as possible?

1. Anti-inflammatory diet

Nutrition is the most powerful lever against inflammaging. Studies show that especially Mediterranean and Nordic diets have anti-inflammatory effects. They provide many valuable nutrients to protect the brain:

• Antioxidants (Vitamin C, E, Polyphenols)

• Omega-3 fatty acids (EPA, DHA from fatty fish)

• Polyphenols (e.g. resveratrol from red berries and grapes)

• Carotenoids (Lutein, Zeaxanthin, Astaxanthin)

• Abundant micronutrients (B vitamins, etc.)

These nutrients protect nerve cells, reduce oxidative stress, and dampen inflammatory processes in the brain.

2. Keep blood sugar stable

Stable blood sugar levels protect the sensitive nerve cells. The key factors are:

• Fewer isolated carbohydrates and sugar.

• More fiber-rich foods (vegetables, legumes, nuts, whole grains) for a slower rise in blood sugar levels and at the same time a healthy gut flora.

• Intermittent fasting can additionally improve insulin sensitivity.

A high sugar consumption doubles the risk of cognitive decline, according to a large US cohort study¹.

3. Physical exercise: growth program for the brain

Physical activity promotes blood circulation in the brain, improves the oxygen supply to nerve cells, and stimulates the production of "brain fertilizer" BDNF (Brain-Derived Neurotrophic Factor), which is crucial for the formation and stability of nerve cells. Just 150 minutes of moderate exercise per week are enough.

• Nordic walking, swimming, dancing, or yoga also promote coordination.

• Strength training not only strengthens the muscles but also cognitive resilience.

4. Promote mental flexibility: keep learning throughout life and stay curious

Mental agility is only maintained if we challenge ourselves. Learning new skills, speaking languages, reading, playing, making music, or solving puzzles help to build new neural connections and stabilize existing networks.

The brain loves variety. The more synapses we challenge, the more robust our neural network becomes.

5. Optimize micronutrients

The supply of micronutrients also plays an often underestimated role in brain health. Many people have suboptimal levels that weaken the brain in the long term. However, the effects have long been scientifically confirmed:

• Iron, iodine, and zinc are involved in normal cognitive function.

• B-vitamins, especially B6, B12, and folic acid, help regulate the homocysteine level, which can cause nerve damage at elevated levels.

• Vitamin B2, selenium, vitamin C, vitamin E, and zinc help protect cells from oxidative stress.

• Biotin, folic acid, niacin, and vitamin B12 contribute to normal psychological function.

• Vitamin C, A, D, B6, B12, folic acid, copper, selenium, and zinc support the normal function of the immune system in fighting inflammation.

• Chromium helps maintain normal blood sugar levels.

• Magnesium supports the nervous system and signal transmission.

• Iodine supports thyroid function, crucial for cognitive performance.

So there is a whole range of vitamins and trace elements that play a role. It is important to consume all of these in sufficient quantities and not just focus on individual vitamins. This helps to avoid imbalances and maintain the balance of micronutrients.

Conclusion: Mental longevity is also in our hands

Overall, science clearly shows that the process of brain aging begins long before retirement age. Those who optimize their nutrition early, pay attention to sufficient exercise, sleep, and stress reduction, and support themselves with micronutrients can maintain their cognitive performance into old age. It is not only about preventing diseases like Alzheimer's or dementia, but also about promoting overall quality of life, vitality, and mental alertness in every stage of life.

The best time to protect the brain is today. The earlier you start, the more your brain will benefit. The reserves you build today will protect you from dementia, Alzheimer's, and other conditions in decades to come.