Brain Age and How Midlife Habits Can Shape Your Brain’s Future
Dr. William Beecroft, M.D.
| 4 min read
Dr. William Beecroft, MD, DLFAPA, is the Medical Dir...
Key Takeaways
- Brain “age” reflects how well the brain functions compared with a person’s chronological age; it’s an estimate based on imaging, EEG, cognitive tests and machine‑learning models, not a formal diagnosis.
- Neuroplasticity means the brain can keep learning and adapting, so adopting healthy habits—regular exercise, quality sleep, stress management, mental challenges, social connection and a nutritious diet—can slow cognitive decline and lower the brain‑age gap.
- While genetics influence brain aging, lifestyle choices account for a large share of risk; starting these habits early can help protect memory, attention and processing speed into later years.
Brain health is a measure of how people function, learn, think and remember throughout their lives. Just like a person’s physical health, brain health can be strengthened and improved with specific exercise and lifestyle habits.
This is due to the brain’s neuroplasticity, which is simply its ability to continue to learn and adapt over time. Neuroplasticity is like a superpower that enables people to take in new information, learn new skills and continue to adjust to different experiences and environments throughout life.
In fact, individuals can leverage their brain’s neuroplasticity to build a foundation for long-term brain health. If this foundational work begins earlier in life, it can lessen the risk of cognitive decline, dementia or memory loss later in life. Practical steps today can help to sustain brain function for future decades.
What is brain age?
Brain age is a concept used to describe how “old” or “young” the brain appears to function compared to a person’s actual chronological age. It is not a single diagnostic measurement, but rather an estimate based on brain performance, structure or activity patterns.
For example, one 52-year-old person might have memory, attention and processing speed more typical of someone in their 30s. Another person in their early 60s might experience slower recall or processing more consistently with older age ranges. These differences reflect what researchers sometimes call the “brain age gap,” which is the difference between predicted brain age and actual age.
There are several ways scientists and clinicians estimate brain age, though none are used as a universal clinical standard. Some approaches include:
- Brain imaging (MRI scans): Measure structural features such as brain volume, cortical thickness or shrinkage patterns associated with aging.
- Electrical activity tests (EEG): Examine brain wave patterns and neural signaling efficiency.
- Cognitive testing: Memory, attention span, language skills and processing speed tests can help estimate how well the brain is functioning relative to age expectations.
- Machine learning models: Increasingly in research settings, algorithms are trained on large datasets to predict brain age based on imaging and cognitive patterns.
It’s important to note that brain age is not a diagnosis, but rather a research and clinical concept used to better understand how lifestyle, environment and health conditions may influence cognitive aging.
The rate at which the brain ages is highly individualized. Genetics plays a role, but it is only one piece of the puzzle. Research around dementia prevention suggests that modifiable lifestyle factors may account for a significant portion of cognitive aging risk.
How to lower brain age and improve brain health
Many of the same habits that support overall wellness can also promote a healthier brain. Similarly, habits that negatively affect wellness can contribute to more rapid brain aging. Here are several ways to extend brain health:
- Stay physically active: Exercise improves blood flow to the brain and is linked to better memory and thinking skills.
- Get good quality sleep: Quality sleep helps the brain recharge and clear out harmful proteins that can build up over time.
- Manage stress: Chronic stress may increase inflammation and negatively affect memory and concentration. Manage stress by practicing relaxation and mindfulness. Meditation and deep breathing can also help to calm the mind and lower stress levels.
- Build cognitive skills: Mental exercise helps maintain brain cells and helps the brain work better. Do puzzles, read, play games, learn new things, stay intellectually challenged.
- Stay connected: Being social helps to stimulate the brain. Spend time with others, stay connected to friends and family, and stay involved in community activities.
- Maintain a healthy diet: Nutritious diets rich in fruits, vegetables, whole grains and healthy fats can support long-term cognitive health.
By prioritizing brain health early in life, individuals can take proactive steps to stay sharp and lower the risk of cognitive decline. Meaningful habits today will support a healthier, more active future.
William Beecroft is the medical director of behavioral health at Blue Cross Blue Shield of Michigan. For more health tips and information, visit MIBlueDaily.com.
Photo credit: Getty Images
Related:
