Researchers are gaining deeper insights into how the human brain ages and what factors support healthier cognitive aging. These include regular exercise, avoiding tobacco, speaking a second language, and playing musical instruments. A recent review published in Genomic Psychiatry highlights that some cognitive abilities in older age can be linked to childhood test scores.
Data from the Lothian Birth Cohorts in Scotland suggests that about half of the variability in cognitive decline might already be present in childhood. However, lifestyle choices in adulthood—such as physical and mental activity, speaking multiple languages, and playing instruments—still correlate with better cognitive performance and slower brain aging.
Simon Cox, director of the Lothian Birth Cohort Studies at the University of Edinburgh, explained, “We found small but detectable associations between these lifestyle factors and cognitive health, emphasizing the importance of ‘marginal gains’ rather than one major solution.” Collectively, these factors may explain up to 20% of the differences in cognitive aging seen between ages 70 and 82.
Cognitive aging varies widely, as evidenced by MRI scans of participants at age 73. While some scans looked as healthy as those of younger adults, others showed significant shrinkage and white matter damage—markers related to cognitive decline and dementia.
Maintaining brain health requires attention to physical and mental well-being. Studies indicate that poor sleep and mental health issues like depression are significant risk factors for cognitive decline. Exercise, a heart-healthy diet, and even daily meditation can help mitigate these risks.
Smoking can affect the rate of brain aging
Experts recommend regular medical check-ups to monitor key health indicators like blood pressure, cholesterol, and blood sugar, which can impact cognitive health. Additionally, maintaining bone and muscle strength is essential, as it predicts long-term brain health outcomes.
