The ageing brain: how to maintain cognitive functions into old age
Did you know that the brains of so-called super agers have more gray matter in key areas and that it degrades more slowly than in others? This amazing finding lets us delve deeper into the processes that help preserve our cognitive functions despite the aging process. Given that our microbiome is made up of around 100 trillion microorganisms, the majority of which are gut bacteria, it seems clear that both biological and environmental factors play a role.
One particularly notable example comes from a study at the Max Planck Institute, which showed that older killifish kept in water with younger fish lived 40% longer than those exposed only to their own gut flora. These studies help us to understand how lifestyle changes and targeted measures can help to keep the brain fit in old age.
Research suggests that a high fiber intake and frequent consumption of nuts, seeds, fruits and vegetables can help preserve the length of telomeres, which are considered an indicator of biological aging. Long telomere lengths are directly linked to improved mental health and longevity.
But how can we specifically preserve cognitive functions and maintain mental fitness into old age? In the following sections, we will look in detail at which strategies and approaches contribute to slowing down brain ageing and how you can integrate them into your everyday life.
Key findings
- Super agers have more gray matter in their brains and break it down more slowly.
- Older killifish lived 40% longer when kept in water with younger fish.
- High fiber intake and the consumption of nuts, seeds, fruit and vegetables extend telomere length.
- Lifestyle changes can contribute significantly to mental health and longevity.
- Insights into neurology show how we can preserve cognitive functions.
Cognitive functions and ageing: an overview
The cognitive functions of our brain are essential to our daily lives and include abilities such as memory, attention and problem-solving skills. As we age, we often experience age-related cognitive decline, which can have a negative impact on these cognitive functions.
Definition and types of cognitive functions
Cognitive functions include all mental processes that humans use to process, store and retrieve information. These cognitive processes can be divided into different categories, including memory, attention, language, perception and problem-solving thinking. While age-related cognitive decline can affect any of these areas, some areas are more vulnerable than others.
Fluid and crystalline intelligence
Fluid intelligence refers to the ability to solve new problems and adapt to unfamiliar situations. It includes logical thinking and recognizing patterns, which is typically highest in young adulthood and decreases with age.
In contrast, crystalline intelligence is based on acquired knowledge and experience that is accumulated over a lifetime. It manifests itself in vocabulary, general knowledge and professional skills. Although fluid intelligence decreases with age, crystalline intelligence usually remains stable or can even increase.
Only a small proportion of ageing people escape the usual health limitations of old age, such as a decline in cognitive abilities.
Studies such as the Gutenberg Health Study and the COSMO study show that mental and physical activity and social interaction play a key role in delaying age-related cognitive decline. The study observed 223 adults between the ages of 19 and 87 and showed that regular exercise promotes connectivity between different areas of the brain and thus boosts performance in cognitive tasks.
Why the brain ages: basic processes
With age, the human brain undergoes various changes that affect both neuronal plasticity and brain structure. Studies have shown that the ability to react quickly to stimuli decreases continuously from the age of 25. On the other hand, logical thinking remains intact on average until the age of 75.
Neuronal plasticity and ageing
Neuronal plasticity, the brain’s ability to regenerate itself and create new connections, decreases with age. The loss of dopamine in old age can lead to neurological symptoms such as increasing stiffness of movement and loss of mental flexibility. However, the brain can partially compensate for the loss of synapses by activating less-used nerve cells and increasing cell activity in the forebrain. Exercise and an active lifestyle promote this adaptability and thus general neurological health in old age.
Changes in the brain structure
The changes in brain structure affect both gray and white matter. The gray matter increases until the age of 12 before gradually decreasing again. Regions such as the prefrontal cortex and the hippocampus, which are important for executive functions and long-term memory, are particularly affected. In women, the total length of myelinated nerve fibres is around 149,000 kilometers at the age of 20, but falls to just 82,000 kilometers at the age of 80. This reduction is even more pronounced in men. The white matter of the brain increases in volume up to the age of around 40 to 50 years, before shrinking again.
In addition, neurofibrils, the accumulations of tau proteins, are more common with age and may contribute to diseases such as Alzheimer’s. A 2008 study found that “super-agers” have lower accumulations of these neurofibrils than normally aged people, indicating differences in neurological health. Overall, the loss of gray and white brain matter varies significantly from person to person, especially in areas such as the lateral prefrontal cortex and the hippocampus.
Brain training: Can it really help?
Brain jogging has gained popularity in recent years, especially as more and more people are looking for ways to maintain their cognitive abilities in old age. The key question is: how effective are such interventions really? Numerous studies suggest that various forms of brain training can indeed have positive effects.
Effectiveness of brain training
According to research, the brain remains capable of forming new nerve cells and making connections even in old age. A study by the University of South Florida shows that seniors who learn to play an instrument in old age can improve their cognitive abilities, such as memory and problem solving, in a relatively short time. In addition, playing music has one of the greatest training effects on the brain, as it involves fine motor movements, reading music and training the ear.
Brain training can also be beneficial for people with existing cognitive impairments. For example, continuous memory training can maintain the cognitive functions of people with dementia for longer and improve their quality of life. Prof. Dr. Martin Korte, neurobiologist, emphasizes the importance of lifelong learning and creativity in maintaining cognitive functions in old age.
Examples of effective exercises
- Making music: It involves complex mental and motor processes and is considered to be particularly effective protection against dementia.
- Dancing: Dancers perform significantly better in cognitive tests than non-dancers, as dance trains memory, motor skills and coordination.
- Gardening or hiking: These activities stimulate the growth and connection of new nerve cells in the hippocampus.
- Complex, social activities: Social interaction promotes cognitive reserve and can delay Alzheimer’s symptoms for years.
Engagement in diverse and challenging activities strengthens the brain optimally. Emotionally positive experiences during learning increase the brain’s willingness to store new information. Ultimately, a mix of mental and physical activity is the key to success in brain training.
Mental fitness in old age: practical tips
Mental fitness in old age can be crucial for quality of life. A well-trained memory not only helps to maintain mental agility, but can even improve it. Here are some practical tips to strengthen your cognitive reserve:
Regular exercise plays a key role in maintaining cognitive health. The World Health Organization (WHO) recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week for older people aged 65 and over. These activities help to prevent dementia and improve thinking ability by increasing blood flow to the brain.
Experts recommend starting memory training as early as possible after a stroke in order to achieve the best results. Memory training for seniors has two main goals: maintaining cognitive abilities and providing opportunities for social interaction in groups.
Daily brain training is also essential to strengthen the cognitive reserve. Short, regular training sessions are more effective than long sessions to maintain the routine. Elements such as the loci method can be used to improve memory through associations.
Nutrition also plays a role. A balanced diet for the brain includes around 1.5 liters of fluid per day to transport nutrients efficiently. This supports the general functions of the brain and contributes to long-term health.
Special attention should also be paid to sleep. The recommended amount of sleep for optimal memory performance is between 7 and 9 hours per night. A good night’s sleep promotes the regeneration of the brain and the consolidation of new information.
| Activity | Recommended duration | Advantage |
|---|---|---|
| Moderate movement | 150 minutes/week | Improved blood circulation and thinking ability |
| Daily brain training | 15-30 minutes/day | Maintaining mental agility |
| Sleep | 7-9 hours/night | Optimal memory performance |
| Balanced diet | 1.5 liters of liquid daily | Efficient nutrient transport |
The care insurance fund can also subsidize a 24-hour emergency call system with up to 25.50 euros per month if you have a care degree. All of these measures help to promote mental fitness in old age and help people to lead a self-determined life.
Lifestyle factors and their effects on the brain
Our lifestyle has a significant influence on brain health in old age. A healthy diet and regular physical activity play key roles in this. Studies show that certain lifestyle factors can slow down cognitive decline and have a positive influence on brain structure.
Nutrition and cognitive health
A healthy diet makes a significant contribution to maintaining cognitive functions. Certain nutrients such as omega-3 fatty acids, vitamins and antioxidants are particularly important. Researchers have found that people who eat a balanced diet have a lower risk of neurodegenerative diseases. Super-agers, a group of seniors with remarkably good cognitive performance, are more likely to have higher levels of gray matter, especially in memory regions such as the medial temporal lobe and the cholinergic forebrain.
Exercise and mental fitness
Physical activity is another crucial factor for brain health. Regular exercise improves blood flow to the brain and promotes the growth of new nerve cells. One study showed that super-agers lose gray brain matter at a slower rate over a five-year period than less active seniors. Even simple activities such as regular walks can help to support cognitive health.
“In a cohort of 540 seniors, 64 were identified as super-agers who performed similarly to people 30 years younger in memory tests.”
Below is an overview of the demographic characteristics and lifestyle factors of super agers and the control group:
| Features | Super-Ager | Control group |
|---|---|---|
| Average gray brain matter | Higher | Lower |
| Movement activity | Higher in midlife | Less active |
| Lack of sleep | Rarer | More frequent |
| High blood pressure | Rarer | More frequent |
| Mental health | Less depression and anxiety | More frequent |
These findings underline the importance of a healthy diet and physical activity for brain health. By paying attention to these factors, we may be able to slow down the process of cognitive decline and keep our brains fit into old age.
The role of social interaction and engagement
Social interaction and engagement play a crucial role in cognitive reserve and mental health in old age. Older people who maintain regular social contact can significantly reduce the risk of cognitive decline and dementia. Studies have shown that social activities and volunteering not only promote emotional stability, but also improve the quality of life of seniors.
Social activities and cognitive reserve
Social activities can boost cognitive reserve by keeping the brain active and engaged. Regular meetings with friends, participation in community events or hobbies can reduce loneliness, depression and anxiety by up to 50%. Technology also plays an important role in this. Seniors who regularly use video calls can increase their social contacts by 70% and thus promote social interaction.
Volunteering and mental health
Volunteering offers older people an excellent opportunity to stay active and engage in meaningful activities. Volunteering can increase feelings of purpose and fulfillment by up to 50%. In addition, older people who volunteer can improve their mental health and reduce their risk of heart disease and other illnesses. Social interaction through volunteering leads to a stronger support network and contributes significantly to mental health.
In summary, it can be said that social interaction and engagement not only promote cognitive reserve and mental health, but can also significantly improve quality of life in old age. It is therefore essential to consciously maintain and promote social contacts and activities.
Sleep and cognitive functions in old age
The link between sleep quality and cognitive function in old age is of great importance. Research shows that sufficient sleep is essential for brain regeneration. During sleep, the brain goes through various phases that are important for memory formation and information processing.
Sleep patterns change with increasing age. Older people often report difficulty sleeping through the night and lighter sleep, which can affect the quality of sleep. These changes have a direct impact on cognitive function. Continuous sleep deprivation can lead to impaired short and long-term memory and reduce the ability to process information.
Studies show that people who sleep six hours or less per night have a significantly higher risk of developing Alzheimer’s disease. A lack of sleep also impairs the function of T cells, which are responsible for fighting pathogens. A poor sleep rhythm can therefore not only hinder brain regeneration, but also weaken the immune system.
For optimal brain health, experts recommend at least seven hours of sleep per night. Regular interruptions to sleep, as occur with sleep apnea, can lead to significant cognitive deficits. REM sleep, which is important for emotional recovery and memory regulation, is also affected by sleep disorders.
Good sleep hygiene, which includes avoiding caffeine at least eight hours before bedtime and avoiding large meals just before sleep, can help to improve sleep quality. Short naps of no more than 20-30 minutes can also promote overall sleep quality without interfering with nighttime sleep.
In summary, it can be said that good quality sleep is of crucial importance for maintaining cognitive functions in old age. Sufficient and restful sleep promotes brain regeneration and therefore makes a significant contribution to cognitive health.
Medication and dietary supplements for brain health
The market for dietary supplements to boost mental performance is growing steadily, while medical brain therapies are increasingly being researched. There are numerous options in this field, which can have both benefits and risks.
Benefits and risks of supplements
Dietary supplements such as ginkgo tablets, including well-known brands such as Gingium, Ginkobil or Tebonin, are often advertised as natural “brain power” with an anti-stress formula. However, a long-term study showed that these extracts cannot stop mental decline. For mild to moderate Alzheimer’s patients, a daily dose of 240 mg ginkgo can have a small effect.
The cost of 60 ginkgo tablets is around 90 euros. Cheaper dietary supplements with a lower ginkgo content cost between 5 and 15 euros per pack, although most health insurance companies do not cover the cost of ginkgo supplements.
Other popular dietary supplements include choline and GABA. However, experts emphasize that an additional supply of choline is not necessary, as the human body produces a small amount of it itself and absorbs enough from food. In addition, GABA cannot enter the central nervous system due to the blood-brain barrier, which severely limits its effectiveness as a dietary supplement.
Medical therapies to improve cognitive functions
Brain therapies play an important role in supporting mental performance. Despite intensive research, there is no scientific evidence that choline can prevent the development of dementia. Studies show that good sleep, a balanced diet, plenty of social contact and regular sport and physical activity support mental performance better than dietary supplements.
It is also interesting to note that around 50 million people worldwide suffer from dementia, including around 1.6 million people in Germany. Two thirds of dementia is caused by Alzheimer’s disease. People who walk around 9,000 steps a day have a significantly lower risk of dementia. A protective effect can be seen from around 3,800 steps a day.
A healthy lifestyle that includes sufficient sleep of at least 6 hours, a body mass index (BMI) in the normal range of 20-25, non-smoking and moderate alcohol consumption can contribute to brain health. Repeated, minor brain injuries also increase the risk of dementia, so caution is advised.
Long-term brain training and its benefits
Long-term brain training offers a variety of benefits that contribute to cognitive improvement. Studies have shown that regular brain training improves the function of the prefrontal cortex, which in turn improves concentration and decision-making. This is particularly important as the prefrontal cortex and hippocampus are most susceptible to diseases such as Alzheimer’s or dementia.
There is ample evidence that long-term brain training promotes neuroplasticity. Neuroplasticity of the brain enables constant renewal and adaptation to new challenges and can help to significantly reduce the risk of dementia. Regular exercise, which can also be part of long-term brain training, leads to the formation of new nerve cells and increases the volume of the hippocampus.
Improved cognitive flexibility and the ability to process information quickly are further benefits of continuous training. People with a lively social network and active social interaction show improved memory performance, indicating the positive effects of social participation and cognitive improvement. Social interaction also supports the preservation of gray matter in certain regions of the brain in older people.
Aspect Advantage Neuronal plasticity Renewal and adaptation of the brain Hippocampus volume Memory improvement and risk reduction for dementia Prefrontal cortex Improved concentration and decision-making Social interaction Preservation of gray matter and better memory performance
Another key element of long-term brain training is the integration of physical activity and mental exercises. According to a Harvard study (2018), regular endurance or strength training has positive effects on memory, problem-solving skills and concentration. In addition, the ability to mentally rotate can be improved through targeted training, which is important in neuropsychology.
Long-term brain training should therefore be seen as a holistic approach that aims for cognitive improvement through continuous training, social interaction and physical activity. Only in this way can the brain be optimally modeled and prepared for the challenges of ageing.
Cognitive disorders and their prevention
Cognitive disorders, especially dementia, represent a major challenge for an ageing society. The prevention of dementia and early detection are crucial to slowing down cognitive decline and improving the quality of life of those affected.
Early detection and interventions for dementia
Early detection plays an important role in the prevention of dementia. Studies such as the Rhineland Study, which followed 20,000 participants over 30 years, show that certain early indicators can point to an increased risk of dementia. For example, patients with elevated levels of certain microRNAs were diagnosed with dementia in the following two to three years.
Effective interventions include multimodal approaches, as shown in the FINGER study. These include physical exercise, healthy eating, social interaction and cognitive training. Such measures can significantly slow down cognitive decline and improve quality of life.
Difference between normal and pathological cognitive decline
An important aspect is the difference between normal and pathological cognitive decline. While age-related changes, such as those observed in the white matter of the brain in over 90% of people over 90, are considered normal, pathological changes associated with dementia are a serious disorder.
The prevention of dementia is complex, as around 40 percent of the risk of dementia is associated with factors such as smoking, alcohol, high blood pressure and lack of exercise. Accordingly, preventive measures are aimed at minimizing these risk factors and promoting a healthy lifestyle.
The difference between normal and pathological cognitive decline is also reflected in the frequency of the disease: while the probability of developing dementia has fallen slightly, the absolute number of dementia cases is increasing due to the ageing population. Regular brain training, a healthy lifestyle and social interaction are therefore essential elements in maintaining cognitive health.
Technologies to support cognitive functions
The use of cognitive technologies is playing an increasingly important role in promoting the
cognitive health of older people. Modern neurotechnology opens up new ways to effectively train memory, attention and other cognitive skills.
Programs such as those from CogniFit offer comprehensive tools for cognitive stimulation and
rehabilitation. With over 30 games and 18 assessment tasks, brain health is effectively supported and the level of difficulty automatically adapts to the user’s cognitive progress.
Such programs are suitable for both healthy older people and those with memory loss, cognitive decline, dementia or Alzheimer’s disease. Studies show that regular memory training can improve well-being and quality of life.
Neurotechnology also offers individual exercises and multimodal training adapted to the specific needs and cognitive deficits of users.
This helps to increase autonomy and prevent cognitive decline. This helps to
increase autonomy and prevent cognitive decline. At the same time, these solutions increase the motivation and commitment of the participants, which is essential for the success of memory training.
In addition to specialized software, innovative technologies include wearable devices such as smartwatches that can improve cognitive performance. In addition, virtual assistants and social networks promote emotional well-being and reduce the isolation of dementia patients.
Keeping the brain fit in old age: a holistic approach
Maintaining brain fitness in old age requires a holistic health perspective. Different memory systems in the brain store memories, vocabulary and skills differently, which shows how important it is to use different mental stimuli. Emotional associations with music can significantly improve memory, as people remember emotional experiences better than trivial everyday situations.
On average, well-educated people retain their cognitive abilities for longer and are often diagnosed with dementia later. This shows the key role of continuous education and memory training. It is therefore crucial to stimulate the brain with new stimuli and avoid habituation effects with repetitive tasks.
Physical activity is a key factor for mental fitness. Activities such as Nordic walking, hiking, cycling and swimming improve memory performance by increasing blood flow and oxygen supply to the brain. In addition, neuronal growth factors (neurotrophins), which are released during physical activity, promote the formation of new neurons and synapses.
Social interaction requires high cognitive performance and therefore supports mental agility. Regular contact and mindfulness training have a proven positive effect on concentration and attention. A healthy diet and sufficient fluid intake also play an important role in maintaining mental health.
| Aspect | Benefits for the brain | Examples |
|---|---|---|
| Music and emotions | Improving the ability to remember | Emotional music experiences |
| Education and training | Later onset of dementia | Lifelong learning, memory training |
| Physical activity | Increased neuronal activity | Nordic walking, hiking |
| Social interaction | Support for mental fitness | Friends meeting, mindfulness training |
| Healthy diet | Optimal brain function | Balanced diet, fluid intake |
Sustainable brain fitness can increase self-confidence and contribute to the perception of old age as an enrichment. Regularity and versatility of training are crucial to avoid over- or under-stimulation and to promote holistic health. Efficient methods such as the loci method (memory palace) or the major system can make a targeted contribution to improving memory span.
Overall, it has been shown that a combination of physical activity, social interaction, a healthy diet and continuous mental challenge makes a significant contribution to improving quality of life in old age. Reducing stress through a balance between active phases and recovery times also helps to stay mentally fit into old age.
The importance of mental health in old age
Mental health plays a crucial role in well-being and quality of life in old age. Numerous studies have shown that strong cognitive function is closely linked to positive mental health. The better the mental health, the greater the ability to cope with everyday challenges and lead a fulfilling life.
A balanced diet plays a key role in promoting mental health in older people. Nutrients such as omega-3 fatty acids from oily fish and antioxidants from berries and green leafy vegetables are essential to reduce age-related cognitive decline. Supplements, including vitamin B12 and zinc, also support the health of nerve cells and thus help to maintain mental fitness.
Regular mental activities and social interactions are also of great importance for mental well-being in old age. Solving brain teasers, learning new skills such as speaking a foreign language or playing a musical instrument, as well as social interaction and group activities promote cognitive health and prevent memory loss. In addition, adequate sleep and stress reduction techniques, such as meditation and breathing exercises, are important factors that support mental health.
Overall, research shows that a holistic approach, which takes into account both physical and mental aspects, is crucial to maintaining cognitive function and therefore quality of life in old age. While the targeted stimulation of nerve cells and the maintenance of a healthy lifestyle are essential, emotional and social factors also play a significant role in the mental health and psychological well-being of older people.
