{"id":770,"date":"2025-02-13T09:18:54","date_gmt":"2025-02-13T09:18:54","guid":{"rendered":"https:\/\/blog.lboro.ac.uk\/wellbeing\/?p=770"},"modified":"2025-03-11T14:46:53","modified_gmt":"2025-03-11T14:46:53","slug":"healthy-ageing-looking-after-your-brain","status":"publish","type":"post","link":"https:\/\/blog.lboro.ac.uk\/wellbeing\/2025\/02\/13\/healthy-ageing-looking-after-your-brain\/","title":{"rendered":"Healthy Ageing: Looking after your brain"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2025\/02\/brain-health-1024x576.jpg\" alt=\"Colourful illustration of a brain running through a forest.\" class=\"wp-image-771\" srcset=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2025\/02\/brain-health-1024x576.jpg 1024w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2025\/02\/brain-health-300x169.jpg 300w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2025\/02\/brain-health-768x432.jpg 768w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2025\/02\/brain-health-1536x864.jpg 1536w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2025\/02\/brain-health.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><em>Image: Courtesy of Getty Images<\/em><\/p>\n\n\n\n<p>As we age, looking after our brain health is crucial as natural changes in the brain can affect our cognitive abilities like memory, learning, and thinking. Did you know that <a href=\"https:\/\/www.brainfacts.org\/thinking-sensing-and-behaving\/aging\/2019\/how-the-brain-changes-with-age-083019\">the overall volume of the brain begins to shrink when we\u2019re in our 30\u2019s or 40\u2019s, with the rate of shrinkage increasing around age 60?<\/a><\/p>\n\n\n\n<p>Proactively maintaining brain health can help mitigate these declines, potentially reducing the risk of developing dementia or other cognitive impairments, allowing you to maintain independence and quality of life.&nbsp;<\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.who.int\/news-room\/questions-and-answers\/item\/healthy-ageing-and-functional-ability\">World Health Organisation (WHO)<\/a> defines healthy ageing as: \u201cThe process of developing and maintaining the functional ability that enables wellbeing in older age. Functional ability is about having the capabilities that enable all people to be and do what they have reason to value.\u201d<\/p>\n\n\n\n<p>Small everyday actions can help with healthy ageing. Try to incorporate some of these simple habits into your daily life to help maintain a healthy brain:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Keep learning<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Studies show that learning reduces the risk of dementia and other neurodegenerative conditions. Activities like reading, learning a new language, or engaging in creative hobbies can help maintain brain health. <a href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2024\/01\/10\/5-ways-to-wellbeing-keep-learning\/\">Find out tips to keep learning including opportunities available at the University<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Quit smoking<\/strong><\/li>\n<\/ul>\n\n\n\n<p>It\u2019s never too late to quit. <a href=\"https:\/\/www.alzheimersresearchuk.org\/news\/how-quitting-smoking-could-be-the-next-step-you-take-for-better-brain-health\/\">Alzheimer\u2019s Research UK<\/a> noted that: \u201cSmoking has been linked with damage to the brain\u2019s outer layer, called the cortex. This part of the brain becomes thinner with age. Researchers think smoking may speed this process up and could lead to a decline in a person\u2019s ability to think and process information.\u201d<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercise regularly<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Studies have repeatedly shown that people who lead a physically active lifestyle throughout their lives have a lower-than-average risk of decline in thinking skills with ageing. <a href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2023\/10\/10\/5-ways-to-wellbeing-be-active\/\">Find out tips for staying active.<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Eat well<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Eat a diet high in fruit, vegetables, nuts, olive oil, beans and cereals; moderate in fish, dairy products and wine; and <a href=\"https:\/\/www.lboro.ac.uk\/media-centre\/press-releases\/2025\/january\/processed-red-meat-associated-with-dementia\/\">limited in red meat<\/a>. The Mediterranean-style diet is linked to better brain health. Nutrients such as omega-3 fatty acids and vitamin D are linked to the maintenance of thinking skills in older age.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Get plenty of sleep<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Aim for an average of seven to nine hours of sleep a day as this amount is related to better brain health in older age. <a href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2024\/04\/23\/how-to-get-quality-sleep\/\">Quality sleep<\/a> also helps consolidate memory and remove brain toxins.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Don\u2019t abuse alcohol<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Excessive drinking is a major risk factor for dementia. If you choose to drink, stay within the recommended limits of no more than 14 units of alcohol per week.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Connect with others<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Strong social ties have been associated with a lower risk of dementia, as well as longer life expectancy. <a href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2023\/12\/13\/5-ways-to-wellbeing-connect\/\">Find out more about how being social can boost your overall health and ways of connecting with others at the University.<\/a><\/p>\n\n\n\n<p>Keep an eye on our <a href=\"https:\/\/www.lboro.ac.uk\/internal\/events\/\">events page<\/a> for upcoming wellbeing webinars. The next webinar on the topic of \u2018Embracing Neurodiversity\u2019 will take place on 2 April 2025.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Image: Courtesy of Getty Images As we age, looking after our brain health is crucial as natural changes in the brain can affect our cognitive abilities like memory, learning, and thinking. Did you know that the overall volume of the brain begins to shrink when we\u2019re in our 30\u2019s or 40\u2019s, with the rate of [&hellip;]<\/p>\n","protected":false},"author":648,"featured_media":771,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"lboro_blog_alternative_thumbnail_image":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[1],"tags":[],"class_list":["post-770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Ageing: Looking after your brain - Health and Wellbeing<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2025\/02\/13\/healthy-ageing-looking-after-your-brain\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Ageing: Looking after your brain - Health and Wellbeing\" \/>\n<meta property=\"og:description\" content=\"Image: Courtesy of Getty Images As we age, looking after our brain health is crucial as natural changes in the brain can affect our cognitive abilities like memory, learning, and thinking. 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