AGE AND THE BRAIN

Dr. Tharusha Jayasena has a professional background in medical research spanning over 15 years and has dedicated her career to exploring brain aging and dementia. Her work has mainly focused on advancing the discovery of blood biomarkers for Alzheimer’s disease and vascular dementia. She obtained her MSc and PhD degrees at UNSW Sydney. Tharusha is also the founder of Mantra Skin, an Ayurveda-inspired skincare brand influenced by the synergy of science and self-care, promoting holistic wellbeing through intentional rituals and affirmations.

How does yoga benefit the brain and its aging process?
Yoga has been shown to enhance the brain’s ability to reorganize and form new connections. Studies suggest that a regular yoga practice can increase the thickness of the prefrontal cortex, a region involved in decision-making, attention, and cognitive control. Yoga also promotes connectivity between different brain regions, supporting better cognitive function and emotional regulation.

Yoga reduces cortisol levels, the body’s main stress hormone. Chronic stress is associated with brain shrinkage, particularly in the hippocampus, an area crucial for memory and learning. Research also indicates that yogis often perform tasks more effectively that require concentration and memory, suggesting that yoga can support sustained cognitive health, particularly in aging populations. Chronic high levels of cortisol can also lead to impaired brain function, increased inflammation, and a weakened immune system.

Physically, a regular yoga practice has been shown to lower blood pressure, particularly when yoga incorporates deep breathing and relaxation techniques. This is also important for cardiovascular health, as high blood pressure is a major risk factor for heart disease and stroke, both of which can impact brain health.

What benefit does meditation give to the brain?
Meditation improves emotional regulation by strengthening the connection between the prefrontal cortex and the amygdala (the brain region involved in processing emotions), allowing us to have better control over emotional reactions, mental clarity, and stress management. Regular meditation will also reduce symptoms of anxiety, depression, and stress, as it helps to activate the parasympathetic nervous system, our relaxation response. This reduction in anxiety and depression is important for brain health, as chronic emotional distress can contribute to cognitive decline.

Meditation, especially mindfulness meditation, the most studied form of meditation, has been linked to increased grey matter in areas of the brain involved in learning, memory and emotional regulation, such as the hippocampus and prefrontal cortex.

Just like yoga, meditation is effective in reducing cortisol levels and lowering blood pressure. A regular practice (particularly mindfulness and guided meditation techniques) can improve sleep quality and reduce mental and emotional factors that contribute to insomnia. Poor sleep patterns are associated with increased risk of dementia and cognitive impairment.

Inflammation is another risk factor that contributes to several age-related conditions including dementia, arthritis, swelling, obesity, diabetes, and cardiovascular disease. Meditation has also been shown to reduce inflammation in the body. By lowering inflammatory markers, meditation may help protect against neurodegenerative diseases and promote overall health.

Both the physical movement of yoga and the mental focus of meditation create a powerful synergy. This contributes to healthier brain function throughout our lifespan by lowering stress, improving mood, and enhancing cognitive ability, while improving quality of life. Yoga and meditation will not prevent dementia alone, but they may help reduce the risk of dementia and delay cognitive decline.

How does quality of sleep contribute to brain health?
While lack of sleep may not directly cause dementia, it is increasingly recognized as a significant risk factor. Poor sleep quality and disrupted circadian rhythms can contribute to conditions such as inflammation, oxidative stress, and the accumulation of harmful proteins like beta-amyloid and tau, which are associated with cognitive decline and dementia. Moreover, disruptions in hormones like melatonin and cortisol further impair memory and cognition. Long-term sleep issues and circadian rhythm disturbances (such as those seen in shift workers or those with sleep apnea) significantly heighten the risk of cognitive decline and dementia. Addressing sleep disturbances and promoting good sleep hygiene early in life may help reduce these risks and support long-term brain health.

What role does diet play in brain health?
Diet can significantly impact brain health, and fatty acids like omega-3 and omega-6 play crucial roles in cognitive function. Both are essential for brain health, however excessive omega-6 combined with low omega-3 can promote chronic inflammation, so it is important to have a good balance with more omega-3 than omega-6.

Are there specific foods we should eat for brain health and function apart from focusing on omega-3 and omega-6?
Yes, our ability to produce antioxidants and repair enzymes declines as we age, reducing our ability to neutralize free radicals. This imbalance leads to oxidative stress, which accelerates cellular damage, and this increases our risk of cognitive decline and neurodegenerative diseases over time. Certain foods are recognised for their potential to support cognitive function and reduce age-related brain decline. These foods give us antioxidants, anti-inflammatory compounds and essential nutrients that protect neurons.

What lifestyle choices will help reduce the risk of dementia?
Learning new skills: engaging in activities such as learning a new language, musical instrument, or a new hobby promotes neuroplasticity – the brain’s ability to form and reorganise synaptic connections, keeping the brain resilient and maintains cognitive function.

Social connections: emerging research highlights the importance of ‘social cognition’ – the mental processes that enable us to understand, interpret, and respond to the behaviours, emotions, and intentions of others. This includes skills such as empathy, recognising emotions, and understanding others’ perspectives.

Building new social relationships: rather than just maintaining family and close friendships, new social interactions stimulate social cognition, improves memory, empathy, and problem-solving as we are challenged by new situations and behaviours.

Exercise and movement: aerobic exercise (such as walking, swimming, and cycling), strength training (for metabolic conditions that harm the brain. This also improves bone density), and balancing exercises (yoga and tai chi to reduce falls).

Is there anything else we should consider about wellbeing as we age?
It is important to remember that aging is NOT a disease to be cured. The idea of longevity and extending lifespan has garnered increasing attention in scientific circles and popular culture over the last few decades, with scientific research toward regenerative therapies leading to the belief that aging can be treated, if not reversed.

From a yogic perspective, aging is not viewed as a disease, but as a natural process that reflects the cyclical nature of life. In yoga philosophy, the body is seen as a temporary vessel for the soul and the aging process as part of the soul’s journey. Rather than focusing solely on prolonging life, yogic teachings emphasize living in harmony with nature, cultivating mindfulness and embracing the stages of life with

acceptance and grace. Aging, in this context, is not something to be feared or fought against but something to be approached with inner peace and spiritual growth. The focus is on vitality, wisdom, and balance rather than on an extended lifespan, with the ultimate aim being the realization of one’s true self.

Ultimately, aging is not something to fear or fix, but a natural and beautiful part of life. By changing the way we think about it and practicing self-love and acceptance, we can approach the process with empowerment and wisdom, living fully in each stage of our limited time here on Earth.

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