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Episode 105 · How the Brain Works
What Slowing Brain Aging Really Means
People say they want to slow down brain aging, as if it were one single thing. It is not. There is no one dial. There are several, running at once.
The Science
- Jack et al. (2013, Lancet Neurol): Alzheimer's involves a cascade of changes, including amyloid and tau buildup and neuronal injury, that begins years before symptoms.
- Iturria-Medina et al. (2016, Nat Commun): vascular dysfunction and reduced blood flow are among the earliest detectable changes in the aging, at-risk brain.
- Livingston et al. (2020, Lancet Commission): a large share of dementia risk is linked to modifiable factors like blood pressure, physical activity, hearing, and social engagement.
The Protocol
- Prioritize consistent, sufficient sleep, when the brain clears waste.
- Exercise regularly to support blood flow and vascular health.
- Keep blood pressure and blood sugar in a healthy range.
- Stay socially connected and mentally challenged.
One-page summary
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The science beat (5-sec loop)
Sources
- Jack CR Jr, Knopman DS, Jagust WJ, et al. (2013). Tracking pathophysiological processes in Alzheimer's disease: an updated hypothetical model of dynamic biomarkers. The Lancet Neurology, 12(2), 207-216.
- Livingston G, Huntley J, Sommerlad A, et al. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet, 396(10248), 413-446.
Educational content only. Not medical advice.
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