Lifestyle Medicine: The Way You Live Can Boost Your Brain Health

It’s no secret that healthy living can translate into healthy aging. That is particularly so when it comes to your brain. Whether your brain operates at the capacity one would expect for your chronological age, or whether it actually functions as one would expect a younger (or older) brain to function, is called the “brain age gap.” The goal for those of us who want a healthy, vibrant, and functional life in our later years is to do what we can to make sure our “brain age gap” reflects a “younger” brain in our aging bodies. So how do we achieve that? And what can we do in this new year to support and maintain our brain health?

Many of the lifestyle behaviors that support healthy aging in general also work to specifically support and maintain brain functioning well into your later years. So, for example, a recent study published in Brain Communications determined that even in patients with chronic pain, there are simple and powerful lifestyle habits that can be effective anti-aging factors for your brain. In this research, participants with such lifestyle protective behaviors as restful sleep, stress management, healthy body weight, and supportive relationships all had brains that appeared younger than their chronological age. As one expert declared, “Literally for every additional healthy promoting factor, there is some evidence of neurobiological benefit.” Of course, we also know that exercise is perhaps the most critical healthy behavior to support brain health, so that through a combination of social, mental, and physical activities, we are likely best positioning ourselves to help maintain a “youthful” brain. And for a good summary of some of the best science-backed factors that matter for your brain health, embrace a healthy lifestyle by looking here.

Of course, there is always ongoing inquiry to deepen our understanding of what keeps a brain healthy, and new research supports even more brain-health factors to add to your lifestyle list. First, you may want to dust off those tap shoes or dig around for your paint brushes, as a new study in Nature Communications underscores the value of frequent creative pursuits to support a youthful brain. According to this study, creative activities may actually delay brain aging. Among the more than 2000 participants in this study, those who spent at least some of their time engaging in creative passions- whether dance, music, visual arts, or even strategic video games- saw significant brain health benefits. Dancers in particular demonstrated the biggest brain age gap between their chronological age and their brain’s biological appearance (likely aided by not only the social and cognitive aspects of dancing, but by the physical movement as well). One expert even compared creativity to restful sleep, describing it not as a luxury but as an essential practice for healthy brain aging. And while those who were the most engaged in creative endeavors showed important benefits, even those who only briefly took up a creative hobby still showed measurable positive brain changes. For more on the impact of dance on your brain health and lowering your risk of dementia, turn up the volume on your favorite music and click here.

If your thoughts are less self-focused and more attuned to helping others, you’re also in a position to boost your brain. According to a recent study published in Social Science and Medicine, just a few hours a week of volunteering- be it in a formal program or just casually helping an acquaintance- can slow your cognitive decline by 15-20%. This study involved data from 30,000 older adults over 20 years, tracking those who volunteered outside their homes for 2-4 hours per week. Researchers hypothesize that the social contact and sense of purpose that come from helping others are critical for supporting brain health. So put your name on that signup list and find out more here. And to challenge your brain to come up with other ideas for healthy brain aging, try your hand at the New York Times’ new brain aging challenge by starting here.