As we age, starting around 40-50 years old, our brains start getting smaller.
However, medical science is discovering ways to slow – if not yet actually stop – this age-related brain atrophy.
We lose brain cells (neurons), connections between our neurons and actual brain volume.
Losing around 5% brain volume per decade is typical, until age 70. At that time, the shrinkage speeds up.
How We Measure Brain Mass
Medical science uses a measure called Hippocampal Occupancy Score (HOC).
Basically, HOC refers to the density of your brain matter in the hippocampus. The denser, the better.
A low HOC is highly associated with the progression from mild cognitive impairment (MCI) to Alzheimer’s (AD).
The loss of brain cells and connections can lead directly to memory loss, problems with thinking and performing daily tasks. Generally, more brain volume does equate to better cognitive skills.
Less brain volume puts you at greater risk of losing memories and cognitive functions as you grow older.
Two Types of Brain Atrophy
1. Focal
The damage is in just one part of your brain.
2. Generalized
This applies to your entire brain.
Unfortunately, some decline in HOC appears inevitable. What’s critical is how we compare to other people of our gender and age.
Also, we lose neurons and neural connections not only through age, but other conditions.
These can all cause cerebral atrophy:
a. HIV/AIDS
b. Cerebral palsy
c. Encephalitis
d. Stroke
e. Multiple sclerosis
f. Huntington’s disease
g. Traumatic brain injury
Who’s Most at Risk
We’re all at risk from age, but other factors affect us too.
You’re at greater risk of cerebral atrophy if:
1. You have a history of heavy drinking.
2. You’ve smoked or still smoke.
3. You’ve suffered a head injury or brain trauma.
4. You have a family history of neurological disorders, such as Alzheimer’s.
5. You have a family history of genetic disorders.
However, we do have some control.
A recent study looked at how different diets affect HOC scores.
Diet for a Bigger Brain
The study compared how three different diets affected HOC and other brain volume markers in obese subjects.
They were randomized to eat one of three diets over 18 months:
1. Standard diet
Participants were counselled to eat a balanced diet and limit processed foods.
2. Mediterranean
Standard, with fish and vegetables, and chicken replacing beef. Also included walnuts.
3. Med-Green
The same Mediterranean diet, but also containing green tea and Mankai/duck weed (Wolffia globosa).
The participants in all three groups also often engaged in exercise during the study’s period.
By every measure, brain atrophy slowed down Mediterranean diet groups, compared to the participants eating the standard diet.
And the Green-Med diet of Mediterranean plus green tea and duckweed slowed brain shrinkage down a little more than the Mediterranean diet by itself.
Therefore, the researchers concluded the green-Med diet – high in polyphenols and low in red or processed meat – is neuroprotective against age-related brain atrophy.
Walnuts, green tea and Mankai also help slow down brain shrinkage.
Rotterdam Study Confirms Effectiveness of Higher Quality Diets
Researchers in the Netherlands studied nearly 4,500 people to compare their diets with their brain scan results.
The average age was 66. None of the participants had ever been diagnosed with dementia. They completed questionnaires covering what they ate over the prior month.
The researchers then rated what the participants ate, using the Dutch dietary guidelines and templates from the Mediterranean diet. They scored the diets from Zero (least healthy) to 14 (most healthy). On average, their diets scored 7.
They also looked at how much exercise the study participants engaged in, their blood pressure and whether or not they smoked.
Their average brain volume was 932 milliliters.
The researchers compared diet scores to brain volumes, with adjustments for head size, sex, age and exercise.
On average, the people with a higher diet score had two milliliters of brain volume more than their peers who ate less healthfully.
Daily Habits to Slow Brain Shrinkage
Researchers at Columbia University studied 1,557 adults with an average age of 75.
Each participant completed a questionnaire about their activities, and this was compared to what MRIs found about their brain volumes.
Based on their questionnaire answers, the participants were divided into three groups:
a. Inactive
b. Somewhat active
c. Most active
Those in the most active groups had the largest brain volumes.
The inactive group had an average brain size of 871 cubic centimeters. The most active group had a brain size of 883 cubic centimeters.
That doesn’t sound like much. It means the brains of the most physically active were just 1.4% larger than their inactive peers.
But, according to the researchers, that translates into four years of brain aging.
That is, the active seniors had brains four years younger than the couch potato group.
Based on the questionnaire answers and MRI findings, researchers suggest seniors participate in dancing, walking, running or gardening on a regular basis.
If those activities aren’t for you, choose your own – but remain physically active.
Other Brain-Related Benefits of Exercise
I. Higher levels of brain proteins that enhance neural connections
Neurons can’t work alone. They must be connected with each other. The more neural connections, the better the memory and the better the thinking.
According to a 2022 study published in ALZHEIMER’S & DEMENTIA, active older adults have higher levels of the proteins that help form neural connections.
II. Physical activities promote healthy synapses
Synapses are the small spaces between neurons that allow them to communicate with each other.
Besides Diet, How to Reduce or Slow Brain Shrinkage
1. Manage your stress
2. Get 7-9 hours good sleep every night
3. Lower blood pressure, cholesterol, and insulin resistance
4. Quit smoking
5. Cut down on alcohol.
https://www.youtube.com/watch?v=Wc2CVUPv_C4
Kaplan A, Zelicha H, Yaskolka Meir A, et al. The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study (DIRECT PLUS). Am J Clin Nutr. 2022;115(5):1270-1281. doi:10.1093/ajcn/nqac001
https://pubmed.ncbi.nlm.nih.gov/35021194/
https://my.clevelandclinic.org/health/diseases/22515-brain-atrophy
https://www.cortechs.ai/understanding-hoc/
https://www.medicalnewstoday.com/articles/321826
https://www.neurology.org/doi/10.1212/WNL.0000000000005691
https://www.psychologytoday.com/us/blog/the-athletes-way/202003/4-daily-habits-that-could-stop-your-brain-from-shrinking
https://www.aarp.org/health/healthy-living/workouts-for-brain-health/
