Co-written by Sir Edward Byrne, AC, MD, Ph.D. and Michael Martino, MS

We applaud various organizations that have proposed country-wide brain health strategies for all citizens. Such strategies are critical, given the economic challenges of aging populations in many countries. Of course, individual motivation is key to achieving large-scale change.

Our new construct of the "brain health span" could help motivate people to optimize their brain health. Unlike lifespan, which refers to the number of years a person lives (where recently researchers noted the ultimate lifespan is 120 to 150 years), the brain health span focuses on the quality of brain function throughout one's life. In this piece, we will outline some key ways individuals can boost their own brain health span.

Understanding the Brain Health Span

Brain health span encompasses a range of factors that contribute to the overall well-being and functionality of the brain. It goes beyond merely avoiding neurological diseases (like Alzheimer’s disease) and focuses on optimizing cognitive performance, resilience, and overall mental health. In essence, it involves maintaining a healthy brain throughout the different stages of life, allowing individuals to enjoy vibrant mental capacities and cognitive abilities as they age.

Key Ways to Boost the Brain Health Span

Engage in regular exercise: Physical exercise isn't just beneficial for the body; it also has a profound impact on brain health. Engaging in regular aerobic exercise has been linked to improved cognitive function, enhanced memory, and reduced risk of cognitive decline. Similarly, the importance of resistance exercise has become evident over the last decade. Including a resistance component to your routine can improve the aging process, reducing risk of premature mortality and maintaining high levels of cognitive function as we age. Current recommendations suggest aiming for at least 150 minutes of moderate-intensity aerobic exercise per week, incorporating activities like brisk walking, jogging, swimming, or cycling into your routine, and two full body resistance workouts per week. Although this may seem daunting at first, any activity is better than none. Start small, and make it a goal to work towards achieving the recommended levels of physical activity.

Adopt a brain-healthy diet: The food we consume plays a vital role in nourishing our brains. Opt for a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Specific nutrients such as omega-3 fatty acids, antioxidants, and vitamins are particularly beneficial for brain health. Include foods like fatty fish, nuts, seeds, blueberries, dark chocolate, and green leafy vegetables in your meals to provide essential nutrients for optimal brain function.

Opting for minimally processed food is essential for long-term health and quality of life. Epidemiologic data supports a positive correlation between the amount of processed food consumed with poor health outcomes, including premature mortality and chronic disease. Though the precise mechanisms through which this occurs remain poorly understood, there is an increasing appreciation for the chemical diversity of nutrients present in fruits and vegetables beyond vitamins and minerals.

These phytochemicals provide an array of health benefits that are absent in highly processed foods. Whether dysfunction is a natural consequence of aging that these diverse, naturally occurring chemicals help stave off, or if they're primarily driven by a poor diet remains open to investigation; in either case, the evidence is clear: prioritize non-processed foods to maximize your brain health!

Prioritize quality sleep: Adequate and restful sleep is crucial for cognitive function and memory consolidation. Adults should prioritize getting seven to eight hours of sleep each night. In addition, by including healthy sleep hygiene habits such as maintaining a consistent sleep schedule, establishing a relaxing bedtime routine to wind down, and ensuring a comfortable sleep environment, you’ll enjoy the benefits of more restful sleep. These strategies will allow you to maintain peak cognitive performance.

Stay mentally active: Continuously challenging your brain with mentally stimulating activities can help maintain and improve cognitive abilities. Engage in activities such as reading, puzzles, learning new skills, playing musical instruments, or engaging in strategic games. These activities engage many brain areas simultaneously and can enhance neuroplasticity, which is the brain's ability to adapt and form new connections. When it comes to brain health and cognitive abilities, regular use is key to preventing loss.

Foster social connections: Social interactions have a positive impact on brain health, just ask the U.S. Surgeon General who noted social connection as a key U.S. Government priority. Regularly connecting with family, friends, and the community can provide emotional support, reduce stress, and stimulate brain regions involved in social cognition. Participate in social activities, join clubs or groups related to an area of interest, volunteer for a meaningful cause, or participate in team sports to foster meaningful relationships and maintain a healthy brain. Importantly, these social connections can also help you maintain or improve other areas related to the brain health span.

Manage stress: Chronic stress can have detrimental effects on brain health and cognitive function. To counteract these negative effects, incorporate stress management techniques such as deep breathing exercises, meditation, yoga, or mindfulness practices into your daily routine. Prioritizing self-care activities, engaging in hobbies, and seeking support when needed can also help reduce stress and promote overall brain health. As the pace of life continues to accelerate, finding time to slow down can be a source of anxiety as we worry about our “lack of productivity.” By prioritizing stress reduction strategies in our personal lives, we can promote a culture that openly discusses mental health within and outside the workplace to better balance the competing demands of productive output with stress management.

Find meaning: Questions about the meaning of life are central to the human experience. One of the major challenges posed by technological advancement is how to maintain a sense of meaning and purpose as jobs are replaced by automation. Meaning and purpose in life are strongly evidence-based processes for better health and longevity. By engaging in meaningful physical, cognitive, mental, and social activities, we can enjoy an improved brain health span

Conclusion

To maximize the potential of a brain capital economy, it will be necessary for society to prioritize the brain health span from individual to national and global levels. Though individual responsibility and motivation are important first steps, policies prioritizing equitable opportunities to pursue a brain health-focused lifestyle and continued investment by the private sector in employee well-being are essential to fully realize the potential of a brain capital economy. These investments will result in continued economic prosperity, and ensure a high quality of life for all of humanity. Investing in your brain health span is a lifelong endeavor that can help your ability to think, learn, remember, and make decisions. It will also help your country to thrive in challenging times.