A recent study from the Allen Institute in Seattle, led by scientist Hongkui Zeng, offers promising insights into how daily choices can help preserve brain health as we age. Published in the journal “nature,” Zeng’s research explores cellular changes in the brain associated with aging and provides practical advice on how to mitigate these effects through simple lifestyle adjustments.
“Aging is a natural process that involves the gradual breakdown of homeostasis in the body and brain,” Zeng told “The Seattle Morning News” on KIRO Newsradio.
His team conducted experiments on mice, comparing the brains of young adults to those of older mice to identify the specific areas and cell types most affected by aging.
“We identified a set of special cell types that undergo pronounced genetic changes during the aging process,” she noted.
The role of inflammation in brain aging
One of the main findings of Zeng’s study is the significant increase in inflammation in the brain as it ages.
“The main finding is increased inflammation, as evidenced by the activation of genes responsible for inflammation in specific cell types,” Zeng explained.
This inflammation primarily affects glial cells, such as microglia, which are essential for brain health. Additionally, the hypothalamus, a region that controls metabolism, was found to be involved.
“Cells that regulate metabolism also undergo inflammatory changes,” she added.
Nutrition and metabolism: an essential link
Zeng said this link between metabolism and brain health highlights the importance of good nutrition.
“The body’s metabolism involves nutrition, food intake, blood sugar levels, cholesterol levels and similar factors. Many of them are controlled by specific centers in the brain. If these centers are malfunctioning, then your body’s entire metabolism will be malfunctioning,” Zeng explained.
This idea highlights how maintaining a healthy metabolism through diet can directly impact brain health.
Practical Diet Tips to Keep Your Brain Healthy
Based on his findings, Zeng offers advice on food choices that can help maintain cognitive function.
“A healthy diet would involve consuming green leafy vegetables and avoiding high-fat diets and foods like fried foods which can increase inflammation. An anti-inflammatory type diet is really important,” she advised.
Incorporating these foods into your daily meals can make a significant difference over time. Consistency is key.
“Yes, it takes getting used to because aging is a long-term effect. Any small daily habit can have a long-term cumulative impact,” Zeng emphasized.
This means that making gradual, lasting changes to your diet can help slow the cognitive decline associated with aging.
Breaking the cycle: aging and dementia
The study also sheds light on the relationship between aging and dementia.
“Recent studies have shown that in brains with dementia, a lot of inflammation occurs,” Zeng explained. “It’s like a vicious cycle between dysfunction or degeneration of brain cells and increased inflammation.”
By addressing cellular dysfunction or inflammation, it is possible to slow the progression of dementia and related diseases.
Metabolic health and cognitive function
In discussing the popular analogy between Alzheimer’s disease and dementia and “type 3 diabetes,” Zeng provided a balanced perspective.
“Type 3 diabetes is an interesting analogy, but that’s not exactly what’s happening. I don’t know if increased blood sugar is directly related to dementia or Alzheimer’s disease. However, thanks to the effect of neuroinflammation, it’s a pretty good analogy,” she said.
This highlights the complex link between metabolic health and brain function.
It’s never too late to make changes
For those worried about their past eating habits, Zeng offers reassuring advice.
“No matter what has happened, it is never too late to adopt a healthy diet and maintain a healthier lifestyle because aging is a gradual process. You can always slow down at any time,” she said.
Zeng encourages people to take proactive steps to improve their brain health, regardless of age.
Practical advice for everyday life
To help readers implement these results, Zeng recommends incorporating green leafy salads into daily meals.
“My favorite food is green leaf salad,” she said.
She advises choosing nutrient-dense greens, saying, “Choose really nice leafy greens at the grocery store. These are the most nutritious for us.
Research highlights the significant impact that simple lifestyle changes, particularly around diet, can have on brain health as we age. By adopting an anti-inflammatory diet and maintaining good metabolic health, people can potentially slow the cognitive decline associated with aging.
Charlie Harger is the host of “Seattle’s Morning News” on KIRO Newsradio. You can read more of Charlie’s stories and comments here. Follow Charlie on and send him an email here.