Hi everyone,

As a UCL alumni, I recently attended a lecture on brain health by Dr. Mikaela Bloomberg here in London. The discussion focused on how lifestyle choices such as movement, sleep, nutrition, and social connection influence how our brain functions with age.

I left reminded that the small things we do each day truly add up. While aging is inevitable, research continues to show that how we live can slow the rate of cognitive decline and help preserve brain function for longer.

Here are some of the key insights worth sharing.

Understanding Cognitive Aging

Cognitive aging describes the gradual changes in our mental abilities, including memory, attention, and problem-solving. It typically begins around the age of 45 and becomes more noticeable after 65, although everyone’s trajectory is unique.

Interestingly, some abilities such as vocabulary, emotional regulation, and accumulated knowledge can improve with age.

It is important to distinguish between brain aging, which refers to structural changes such as cell shrinkage, and cognitive aging, which reflects changes in how efficiently we think and process information.

The encouraging news is that the brain can adapt. Through neuroplasticity, it can recruit alternative neural networks to maintain function, highlighting why lifestyle plays such a vital role.

Dementia Risk Factors and Prevention

The 2024 Lancet Commission reported that up to 40% of dementia cases may be linked to modifiable risk factors. In other words, many of the things that support general health also protect brain health.

Key contributors include:

• Education in early life, accounting for about 5% of cases

• Smoking, contributing to roughly 2%

• Physical inactivity, excessive alcohol use, and social isolation, accounting for about 10% combined

Prevention begins early and continues throughout life. In childhood, learning helps build cognitive reserve. In midlife, maintaining cardiovascular health, staying active, and managing stress are essential. Later in life, protecting sensory health, staying socially engaged, and reducing exposure to pollution all contribute to better outcomes.

A higher cognitive peak in midlife appears to delay the threshold where decline becomes functionally noticeable.

Lifestyle Factors That Support Brain Health

How Lifestyle Impacts the Brain

Several biological pathways explain why lifestyle matters.

Cardiovascular and metabolic health

Heart disease, diabetes, and obesity impair blood flow to the brain. Protecting the heart helps protect the brain.

Stress response

Chronic stress raises cortisol levels, disrupting sleep, immune function, and memory. Exercise and strong social support can buffer these effects.

Inflammation

Long-term inflammation damages blood vessels and neurons. Regular physical activity and a nutrient-rich diet help counter this.

Research Insights and Ongoing Questions

Studying cognitive aging is complex because lifestyle affects brain health, and declining brain health can also change lifestyle habits. For example, people may reduce activity years before a dementia diagnosis.

Long-term studies that track people for two decades or more are helping clarify these relationships.

Some additional findings include:

Practical Takeaways

Cognitive aging is a natural process but not a fixed one. Small, consistent habits can help shift the odds in our favor.

Five evidence-based steps for brain health

1. Move regularly, even in short bursts

2. Maintain cardiovascular health

3. Address hearing loss early

4. Prioritize sleep and manage stress

5. Stay socially and intellectually engaged

There are no miracle cures, but it is never too late to start building habits that support brain health. Every walk, conversation, and good night’s sleep contributes to a stronger, more resilient mind.

Stay curious and stay connected.

Until next month, I hope everyone has a physically active month

Kosta Ikonomou