How to anti-age YOUR BRAIN
Get your thinking matter working harder
While lots of us are investing in antiageing face creams and treatments, how many of us consider the effect of ageing on our brains? “We tend to prioritise the visible over the invisible,” says Sara Davenport, author of Reboot Your Brain (Reboothealth.co.uk). “The effects of ageing on our skin are visible to the human eye, and we can see the effects that our lifestyle and habits have on our skin. The same can’t be said for the brain and so we tend not to give it the same level of attention.”
But your brain is just as susceptible to ageing as your skin. Throughout our lifetime, our brain changes more than any other part of our body and reaches its peak performance between the ages of 16 and 25. It’s downhill from there as cognitive decline begins and it becomes harder to learn new things and recall information, and our ability to multitask can slow down. But the good news is you can put the brakes on with simple lifestyle changes, which can reduce the likelihood of developing cognitive impairments, like dementia, by a third.
You are never too young to start looking after your brain health and, equally, if you are a little older anything you do will be of benefit – neuroscience shows brain cells can be grown at any stage of life. Anti-ageing your brain doesn’t have to be complicated, difficult or expensive, either, and many brilliant ways of helping your brain are completely free.
Your head needs exercise
Studies show that exercising your body regularly to keep it fit and strong will up your odds of a healthy older age – but have you ever considered that “brain gym” might be every bit as essential as the years go by? Keeping the mind active and engaged, through language, social and coordination tasks can help the brain to form new connections and improve function. Simple things, such as meeting new people and talking about shared interests while learning, like book clubs, are a great way of firing up your brain.
“Using your opposite hand instead of the one you are comfortable with can help your brain to integrate its two hemispheres and develop new neural pathways and connections,”
says Sara. “Studies using brain scanners show that when you use your stronger hand just one side of your brain is engaged. When you use the opposite nondominant hand, however, both hemispheres light up. Brush your teeth with the opposite hand, or use a different hand to control your computer mouse. Wash the dishes differently. Switch hands and switch on your brain’s unused pathways.”
We have to take care our brains don’t get lazy and, as we become increasingly reliant on technology, our minds are not getting the workout they need with online calendars, phone books and a satnav meaning we don’t use our memory or problem solve as much. Where possible, force yourself to learn family and friends’ phone numbers, use a paper map when you are going on journeys, try to remember your shopping list rather than write it down – get your brain engaged.
Learning a language is a great way of brain training and has been found to delay the onset of dementia by around four and a half years. This is because when we learn a new language, we have to switch between the two, which is a very specific skill. Learning to play a musical instrument makes you use both sides of your brainstrengthening memory power and can enhance verbal memory, spatial reasoning and literacy skills, too. And combine physical and mental benefits by learning how to dance – this has been shown to increase the size of your hippocampus, the part of the brain that makes memories. And because it also combines mental, physical, emotional and social skills, scientists have noted how it can really improve your cognitive function and slow down ageing.
Feed your grey matter
What you eat and drink can help slow your brain’s ageing, too. “The brain is one of the organs especially vulnerable to the damaging effects of free radicals and oxidative stress because of its high oxygen demand and its abundance of fat cells,” says Natalie Lamb, nutritional specialist at Bio-kult (Bio-kult. com). “Antioxidants, found in many colourful plant foods, are believed to help protect our brain cells from oxidative stress. The deeper the colour, the stronger the protective antioxidant effect.” Deep purple grapes and blueberries both promote better cognitive performance and longterm memory, while slowing cognitive decline. As about 60 per cent of your brain is made of fat, and half of that fat is the omega-3 kind, which is used to build brain and nerve cells, a diet rich in omega-3 fats is essential for learning and memory. If you don’t eat a lot of fish, opt for an omega-3 supplement.
When you eat also has an impact. Intermittent fasting, the 5:2 diet and time-restricted eating have all become popular in recent years, and it seems having periods where we restrict eating and the body enters a state of fasting is good for us. “Leaving at least 12 hours overnight without food intake is said to give our brains time to repair,” adds Natalie.
Reduce inflammation to thrive
Experts believe reducing inflammation in the body is one of the key ways to anti-age and future-proof your brain. “Caused by poor eating habits, viral or bacterial overload, or extreme stress, inf lammation is the starting point for many diseases,” says Sara. “Raised levels of inf lammation in your brain increases production of amyloid proteins as a defence mechanism, which increases the risk of dementia. Adding ginger to your diet, and taking probiotics and herbal remedies, such as turmeric and willow bark, can help to get inflammation in check.”
People who meditate regularly have been shown to have higher volumes of brain tissue, reduced brain inf lammation and well-balanced neurotransmitters, so it’s well worth making time to meditate in your day. “Meditation has been proven to significantly enhance blood f low to the brain, improving mood, memory and brain function,” adds Sara. There are many apps and online tutorials providing guided meditation – it may take a few attempts to find the style that works for you.
Give your brain downtime
As well as keeping our brain active, we also need to ensure adequate rest time. Sleep is key for brain development, it is the one chance we get to fully rest and switch off. “While you sleep, your brain is washed by cerebrospinal f luid, which pumps toxins and water proteins out of the areas between the cells, cleaning up the previous day’s ‘rubbish’ in preparation for the next and for optimal brain function,” says Sara. “If you can’t sleep, this process simply doesn’t happen, and the resulting build-up slows your brain function down over time. This sleep deficit will up your rate of cognitive decline and trigger a build-up of the plaques in the brain that are associated with Alzheimer’s.”
So, how much sleep should you get? Seven to seven-and-a-half hours seems to be optimal. It’s been found less than six hours, or more than eight hours results in a reduction of memory function and decision-making ability. So, take time to develop a good sleep routine and get the rest you need – but don’t have too many lie-ins!
You are never too young to start looking after your brain health
Sleep deficit will up your rate of cognitive decline
The andropause is the male equivalent of the female menopause and, though the menopause is only just beginning to be widely talked about, the andropause has had even less airtime.
For many years, it has been a taboo subject, partly because some men fear being emasculated, but – according to experts and those who’ve experienced its effects first-hand – the secrecy surrounding it doesn’t do men any favours and could be putting their health and relationships at risk.
“The male menopause is no myth,” menopause campaigner Meg Mathews has said. “I’ve found men really struggle to open up about anything personal – there is a lot of embarrassment and denial about it. They may pluck up the courage to go and see a doctor, skirt around the subject and then leave without a diagnosis. Doctors can be quick to prescribe antidepressants or Viagra without solving the emotional or physical symptoms. If more men opened up and talked about the andropause, the NHS would take it more seriously.”
However, for men to open up about it, we all need to understand what it is. We can learn to recognise the symptoms to support our partners and friends.
What is it?
Much like with menopause, the andropause centres around significant hormonal changes, and at the core of the diagnosis is a low testosterone count. “Andropause is defined as the progressive decline in testosterone levels and an increase in a protein called sex hormone binding protein (SHBG),” explains Dr Marion Gluck, hormone and women’s health specialist, and founder of The Marion Gluck Clinic.
“It is caused by ageing – as we get older, our endocrine cells, the cells that produce hormones, start going to sleep. This means that the level of hormone production decreases and we start to experience symptoms. These can start to appear in men during their late 40s or early 50s. For some men, symptoms can start earlier, in the mid-30s. This is particularly common in men with stressful jobs or in men who lead unhealthy lifestyles.”
The symptoms
“Andropause affects the whole body,” explains Dr Gluck. “However, when people think of low testosterone, they immediately think of sexual problems, such as erectile dysfunction or decreased libido. While these are symptomatic of andropause, the most common symptoms are fatigue, energy loss, hot flushes or sweats at night, and a loss of self-confidence.
“Testosterone is the most important hormone in terms of brain health. With lower levels of testosterone, many men
experience memory loss, difficulty concentrating and disturbed sleep, all of which can have a negative impact on job performance and general wellbeing.
“Men may find it increasingly difficult to manage their stress, whether that be in their job or home life, and experience anxiety, even if they have coped well with these pressures in the past. Changes in mood may also occur. These feelings of low mood can cause men to lose interest in hobbies and negatively impact their social lives.
“Andropause can also affect appearance, as low levels of testosterone can age skin and trigger hair loss. Men may also put on weight around their abdomen, have increased breast tissue (known as gynecomastia) and develop varicose veins. In addition, workouts may not be as effective as they once were, and they may find it difficult to gain muscle, despite exercising.
“Other symptoms include loss of bone density, joint pains, stiffness, heart palpitations and ringing in the ears, known as tinnitus.”
If left unchecked, low testosterone levels can have more serious health implications, too. An article published in the Journal Of Endocrinology and Metabolism linked low testosterone to an increased risk of death, and another in The Journal Of The American Medical Association linked low levels to increased disease severity of COVID-19.
Diagnosis and treatment
All men will experience andropause, however, the extent of testosterone decline can vary. “It is common for men to not recognise the symptoms of low testosterone, and instead think feeling tired, demotivated or gaining weight are just normal signs of ageing,” says Dr Gluck.
When men do seek help, it’s sometimes difficult to get the correct diagnosis. When Ross Tomkins, co-founder of Alphagenix (Alphagenix.co.uk) first encountered symptoms that included aching joints, a complete lack of focus and brain fog, his GP at the time suggested the symptoms were all in his head. After a 60-minute consultation with a private physician with an interest in men’s health, he was diagnosed with low testosterone and an iodine deficiency. He was 32. Similarly, when Robbie Williams – perhaps the most well-known celebrity to share his experience – had depression in his 30s, doctors ultimately found he had the testosterone levels of an 80-year-old man. Understanding the andropause and its many different symptoms – as well as the fact that they can present at such a young age – could help men to get the correct diagnosis quicker than they might have done previously. “The key message is that andropause is a natural process that happens to all men,” says Dr Gluck. “There are many measures that can be taken to manage symptoms and maintain a good quality of life, so men should be encouraged to seek help.”
The treatments available range from hormone replacement therapy to simple dietary tweaks. “All symptoms of andropause are a result of low testosterone, therefore testosterone replacement therapy (TRT) is an effective treatment,” explains Dr Gluck. “Bio-identical testosterone is identical to the testosterone produced in the body, making it a gentle and safe treatment. In addition, the doses can be personalised, so men can receive as little or as much as they need to restore their levels. It is always prescribed in the form of a cream or lozenge, so that it is absorbed directly into the blood stream. After TRT, men report feeling energised, calmer and able to enjoy life again.” According to his wife, Ayda Field, TRT made an instant difference to Robbie’s energy and gave him a “new lease of life”.
Diet and exercise can help to boost testosterone levels, too. “Some foods, such as tuna, leafy greens, shellfish and pomegranate are known as testosteroneboosting foods and can easily be added to the diet,” advises Dr Gluck. “Regular exercise is also beneficial for maintaining and boosting levels. Resistance training, for example weight training, and high-intensity interval training (HIIT) have been shown to improve the agerelated decrease in testosterone.”
“Lastly, a good night’s sleep is essential,” adds Dr Gluck. “Research shows that chronic sleep deprivation is linked to testosterone deficiency. Ideally, adults should aim to get sevennine hours sleep each night.”
“It’s really important that men educate themselves about the andropause and get themselves tested to check their hormone levels,” explains Ross. “Much like mental health, men often don’t discuss these topics, or they have a fear that by discussing the subject it will somehow emasculate them.
“As men, we need to take much greater care of our hormonal health and general wellbeing.”