Let your mind wander, don’t retire and stop worrying: surprising ways to help save your brain from the cognitive cliff

Dr Norman Swan's new book, The Brain Cliff, delves into the science of brain ageing and provides strategies to stave off cognitive decline. The author emphasizes the importance of changing how we perceive brain ageing rather than fearing it. He suggests that instead of viewing cognitive function as declining, we should focus on the "change" that occurs, particularly in midlife (40s and 50s) when crystallised intelligence – the knowledge and experience gained over the years – can actually improve.

Swan explains that as we age, our brains build out networks of nerves, much like scaffolding in a skyscraper, to protect and potentially enhance cognitive abilities. This scaffolding moves across the brain and into the frontal lobes, where the prefrontal cortex plays a crucial role in thought coordination, judgment, decision-making, and emotional control. To encourage this scaffolding, one should minimize factors that get in its way, such as stress, rumination, and distractions that damage the prefrontal cortex.

Interviewing seven cognitive super-agers, Swan found that their remarkable ability to protect and even enhance their cognitive function stemmed from their ability to manage stress, problem-solve, and avoid ruminating. Factors such as depression and alcohol consumption can negatively impact the prefrontal cortex, pushing the brain cliff closer. He advises starting to help our brains adapt in our 40s and 50s, with exercise and an anti-inflammatory diet being key components.

Swan's research reveals that genes play a minor role in cognitive decline, emphasizing the importance of lifestyle choices. The cognitive super-agers he met shared a commonality in their ability to counteract cognitive change through effective stress management, problem-solving, and maintaining social connections. Swan himself has adopted several habits based on his findings, including mindful rumination awareness, stress reduction, reduced alcohol intake, and a focus on coronary risk factors. He strongly advises against retirement, stating that work is generally beneficial for brain health.