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All you need to know about ageing and its effects on the brain

All you need to know about ageing and its effects on the brain

by Jacinta Horan in Wellness Blog

Just like muscles and joints, certain cells in the brain stiffen as the brain ages (1). An ageing brain is also characterised by shrinking, with the volume of the brain declining at a rate of around 5% per decade after the age of 40. This rate of decline can increase further after the age of 70 (2).

As the brain ages, some cognitive functions are also affected. Some of the changes include becoming slower in finding the right words and recalling names, having problems with multitasking, and a mild decrease in the ability to pay attention (3).

These changes occur due to the shrinking of certain parts of the brain, particularly those associated with learning and other complex mental activities (3).

Despite these changes, older adults can learn new skills, form new memories and improve vocabulary and language skills. Even with the challenges an individual faces with an ageing brain, typical tasks are still manageable given a little extra time and effort (3).

Tips to improve an ageing brain

Consider the below tips on how to improve mental and cognitive health before and during old age:

Mental stimulation

Like most other muscles in your body, regularly flexing and exercising, or in this case, stimulating your brain, can help maintain its health (4). Mental stimulation forms new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss (4).

Physical exercise

Regular physical activity reduces inflammation and the risk of insulin resistance (5). It also stimulates the release of growth factors—chemicals in the brain that affect the health of neurons, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells (5).

Exercise also improves your mood, sleep quality, stress reduction and mild anxiety (5). This is why after exercise, you experience a sense of elation and good mood, as endorphins are released (5).

A balanced diet

Providing our bodies with a healthy and balanced diet allows it to function properly. However, sometimes it is difficult to ensure we get adequate amounts of vitamins and nutrients through diet alone.

Under these circumstances, supplementation can help you receive sufficient amounts of vitamins and minerals on a daily basis. Here are some vitamins and minerals worth considering:

Fish oil

Fish oil is a great source of naturally derived omega-3 to support your brain and cognitive function.

Ginkgo and Brahmi

The brain herb Ginkgo and Brahmi have been traditionally used in Chinese and Ayurvedic medicine to support brain function.

Acetyl L-carnitine & astaxanthin

Acetyl L-carnitine maintains and supports cognitive and mental functions, while astaxanthin is a natural antioxidant and anti-inflammatory agent that acts to reduce free radicals formed in the body.

Zinc

Zinc supports healthy brain development and better learning ability (6).

Magnesium

Magnesium supports brain health by modulating our bodies' central stress response system, thus supporting healthy ageing.

Iron

Iron supports brain function by playing a role in cellular metabolism, and the synthesis of important aspects of the brain like neurotransmitters and myelin.

Vitamin C

Vitamin C supports brain function as a vital antioxidant molecule in the brain, as well as supporting the synthesis and growth of neurotransmitters.

B vitamins

B complex is also essential in supporting brain function and health. Vitamin B12 plays a role in the synthesis of nerve cells. B12 is also needed to support cognitive function.

Ashwagandha

Lastly, Ashwagandha supports the brain by promoting sleep quality.

Help support your brain as you age by complementing your diet with these supplements.

Would you like a personalised vitamin plan that caters to your unique health needs? Consider Vitable Australia. We offer a premium vitamin subscription, using high-quality vitamins tailored to you. For your convenience, we deliver directly to your doorstep.

Find out more about other areas that the above supplements can help you with:

Fish oil | Ginkgo Brahmi | Acetyl L-carnitine | Zinc | Magnesium | Iron | Vitamin C | B complex | Ashwagandha

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

Refernences:

  1. Alexis Wnuk. How the Brain Changes With Age. BrainFactsOrg. Published Aug 30, 2019 on https://www.brainfacts.org/thinking-sensing-and-behaving/aging/2019/how-the-brain-changes-with-age-083019. Accessed Nov 7, 2021.
  2. R Peters. Ageing and the Brain. US National Library of Medicine National Institute of Health. Published Feb 2006 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596698/. Accessed Nov 7, 2021.
  3. National Institute on Ageing. How the Aging Brain Affects Thinking. Published on https://www.nia.nih.gov/health/how-aging-brain-affects-thinking. Accessed on Nov 7, 2019.
  4. Harvard Health Publishing. 12 Ways to Keep Your Brain Young. Published Jan 29, 2020 on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed Nov 7, 2021.
  5. Harvard Health Publishing. Regular Exercise Changes the Brain to Improve Memory Thinking Skills. Published April 9, 2014 on https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110. Accessed Nov 7, 2021.
  6. PubMed.gov. Zinc, the brain and behavior. Published April 1982 on https://pubmed.ncbi.nlm.nih.gov/7082716/. Accessed November 14, 2021.
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Vitamin and/or mineral supplements should not replace a balanced diet.References:1. MedlinePlus. Stress and your Health. MedlinePlus. Published on 2021 September 1 on https://medlineplus.gov/ency/article/003211.htm. Accessed 2021 September 3.2. Cleveland Clinic. What is Ashwagandha? Cleveland Clinic. Published on 2021 May 5 on https://health.clevelandclinic.org/what-is-ashwagandha/. Accessed 2021 September 3.3. Lopresti, Smith, Malvi, & Kodgule. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Published 2019 September on https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx. Accessed 2021 September 3. 4. Galland L. Magnesium, stress and neuropsychiatric disorders. Magnes Trace Elem. Published 1991-1992 on https://pubmed.ncbi.nlm.nih.gov/1844561/ . Accessed 2021 September 3.5. Seelig, M. S. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). J Am Coll Nutr. Published 1994 Oct on https://pubmed.ncbi.nlm.nih.gov/7836621/ . Accessed 2021 September 3.6. EFSA Panel on Dietetic Products Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for magnesium. EFSA J. Published 2015 on https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2015.4186. Accessed 2021 September 3.7. Pickering, Mazur, Trousselard, Bienkowski, Yaltsewa, Amessou, Noah & Pouteau. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. Published 2020 November 8 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/. Accessed 2021 September 3.8. Benton, D. To establish the parameters of optimal nutrition do we need to consider psychological in addition to physiological parameters? Mol Nutr Food Res. Published 2012 October 5 on https://pubmed.ncbi.nlm.nih.gov/23038656/. Accessed 2021 September 3.9. Stough, Simpson, Lomas, McPhee, Billings, Myers, Oliver, & Downey. Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol. Nutr J. Published 2014 December 22 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/ .10. Fazelian, et al. Effect of Vitamin D Supplement on Mood Status and Inflammation in Vitamin D Deficient Type 2 Diabetic Women with Anxiety: A Randomized Clinical Trial. Int J Prev Med. Published 2019 February 12 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6390422/. Accessed 2021 September 3.11. Hall-Flavin. Vitamin B-12 and depression: are they related? Mayo Clinic. Published 2018 June 1 on https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077 . Accessed 2021 September 3.12. Alsmadi, et al. The effect of Ginkgo biloba and psycho-education on stress, anxiety and fatigue among refugees. Singapore Healthcare. Published 2017 June 27 on https://journals.sagepub.com/doi/full/10.1177/2010105817716184. Accessed 2021 September 3.13. Iacopo Chiodini, Alfredo Scillitani. Role of cortisol hypersecretion in the pathogenesis of osteoporosis. NCBI. Published on 2008 June on https://pubmed.ncbi.nlm.nih.gov/18710063/. Accessed 2021 September 19.14. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. July 2021.15. https://www.ncbi.nlm.nih.gov/books/NBK557845/. Mar 2021.

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