Our brain changes over the course of our lives - this is a natural process. While we benefit from fast processing speed and high learning ability when we are young, some limitations become apparent with increasing age: memory becomes weaker, thinking speed decreases and the risk of neurodegenerative diseases increases. These changes in old age are largely normal and are not synonymous with cognitive decline. Scientific findings show that we can actively promote the health of our brain in order to maintain brain performance and its abilities as well as possible in old age.

What happens when the brain ages?
The brain begins to slowly lose volume from the third to fourth decade of life, as nerve cells and their connections are broken down. Some areas, such as the hippocampus, which is responsible for memory and learning, are particularly susceptible. In addition, communication between nerve cells slows down. The main factors that influence brain ageing include
Oxidative stress: Free radicals attack nerve cells, which impairs their functionality and accelerates ageing. According to a review, oxidative stress has been identified as a central factor in neurodegenerative diseases, whereby antioxidants such as hydroxytyrosol could potentially have a protective effect. (Houldsworth, 2024)
Inflammation: Chronic inflammation damages the brain structure in the long term and contributes to so-called ‘inflammaging’, i.e. inflammation-induced ageing. (Li et al., 2023).
However, these processes cannot be influenced. Studies show that lifestyle plays an important role in the speed and intensity of these changes.
Latest research: How we can protect the brain
Current scientific findings suggest that certain measures and substances can slow down brain ageing. Here are some highlights from the research:
Mediterranean diet: The Mediterranean diet, which is rich in olive oil, fish, fruit and vegetables, has been shown in studies to promote cognitive health. Virgin olive oil in particular, which contains high levels of hydroxytyrosol, helps support brain health due to its strong antioxidant and anti-inflammatory effects. One study found that the Mediterranean diet can significantly reduce the risk of cognitive decline (Aridi, et al., 2017).
Sleep quality: A recent study shows that sleep duration and quality play a decisive role in cognitive health and life expectancy. Poor sleep is significantly associated with cognitive impairment (Keil et al., 2023).
Physical activity: Regular exercise promotes blood flow to the brain and supports the formation of new nerve cells. Studies show that physical activity can reduce the risk of cognitive decline and neurodegenerative diseases. Aerobic exercise in particular, such as walking, running or swimming, has positive effects on brain health (Tharmaratnam, 2016).
Cognitive stimulation: Activities that challenge the brain, such as learning new skills, solving puzzles or playing musical instruments, can increase cognitive reserve. Higher cognitive reserve is associated with lower susceptibility to age-related cognitive decline. This emphasises the importance of lifelong learning and mental activity in maintaining brain health (Steding & Holthoff-Detto, 2016).
The role of antioxidants such as hydroxytyrosol
Hydroxytyrosol, a polyphenol from olive oil, is increasingly recognised in research as a supportive substance for brain health. Studies show that hydroxytyrosol protects nerve cells through its antioxidant and anti-inflammatory properties and promotes the production of cell-protecting enzymes. A study in the journal Biomedicines highlighted that it can reduce oxidative stress in the brain and prevent long-term damage (D'Amico et al., 2021).
Practical tips for a healthy brain in the old age
You can do a lot yourself to promote the health of your brain. Here are some practical approaches:
Eat a balanced diet:
Focus on a diet rich in antioxidants, healthy fats and complex carbohydrates.
Antioxidants: The best sources include berries, dark chocolate (with a high cocoa content), green leafy vegetables (spinach, kale) and nuts.
Healthy fats: You can find these in foods such as avocados, olive oil (especially extra virgin olive oil), nuts and fatty fish (salmon, mackerel, sardines).
Complex carbohydrates: examples are whole grain products (oatmeal, quinoa, whole grain bread), legumes (lentils, beans) and starchy vegetables (sweet potatoes, pumpkin)
Stay physically active:
Daily exercise, be it walking, cycling or yoga, not only keeps your body fit, but also your brain.
Gentle movement: Yoga and Tai Chi improve balance and relaxation.
Endurance sports: jogging, swimming or dancing promote blood circulation and thus the supply of oxygen to the brain.
Everyday exercise: Gardening, climbing stairs or walking after meals also have positive effects.
Challenge your brain:
Hobbies: Try to learn new skills, such as a language, a musical instrument or creative writing.
Games: Chess, Sudoku, crossword puzzles or brain games boost cognitive reserve.
Social interaction: Discussion groups, games evenings or joint activities with friends stimulate the brain.
Make sure you get a good night's sleep:
Make sure your bedroom is quiet, dark and cool.
Avoid caffeine and screens before bedtime.
Create an evening routine, e.g. with reading, a cup of tea or meditation.
Minimize stress:
Stress management techniques: Meditation, breathing exercises or progressive muscle relaxation.
Creative activities: Drawing, painting or handicrafts help to relieve stress.
Nature: Spend time in the countryside, be it a walk in the park or a hike.
Prevention is the key to brain health
The ageing of the brain is a natural process, but it is not unstoppable. With a combination of a healthy diet, regular exercise and mental stimulation, you can slow down the ageing of your brain. Scientific advances also offer innovative approaches such as antioxidants, including hydroxytyrosol, to further boost cognitive health.
Literature:
Houldsworth, J. (2024). Oxidative stress and neurodegenerative diseases: A review. Brain Communications, 6(1), fcad 356. https://doi.org/10.1093/braincomms/fcad356
Li, X., et al. (2023). Inflammation and aging: signaling pathways and intervention therapies. Signal Transduction and Targeted Therapy, 8, 239. https://doi.org/10.1038/s41392-023-01502-8
Aridi, Y. S., et al. (2017). The association between the Mediterranean dietary pattern and cognitive health: A systematic review. Nutrients, 9(7), 674. https://www.mdpi.com/2072-6643/9/7/674
Keil, A., et al. (2023). Longitudinal sleep patterns and cognitive impairment in older adults. JAMA Network Open, 6(1). https://doi.org/10.1001/jamanetworkopen.2023.12521
Tharmaratnam, T., et al. (2016). Exercise becomes brain: Sustained aerobic exercise enhances hippocampal neurogenesis. The Journal of Physiology, 595(1), 7-8. https://pmc.ncbi.nlm.nih.gov/articles/PMC5199726/
Steding, J., & Holthoff-Detto, V. (2016). Kognitive Reserve und Potenzial im Alter. Der Neurologe und Psychiater, 17, 50-58. https://www.sciencedirect.com/science/article/pii/S0278262616300012
D'Amico, R., et al. (2021). Wnt/β-Catenin pathway in experimental model of fibromyalgia: Role of Hidrox®. Biomedicines, 9(11), 1683. https://www.mdpi.com/2227-9059/9/2/134