Our brain shrinks. Even in healthy people, who do not suffer from any neurodegenerative disease, there is a gradual reduction in brain size, a process that usually accelerates after the age of 50.
In fact, our brain shrinks while we sleep. Synapses are weakened to prevent “overload” on the neural system and neurons can regress by almost 20%. However, this process has nothing to do with the degeneration that the brain undergoes over the years.
Actually, it is not a massive loss of neurons, but rather changes in the microstructure of these cells and the dendritic connections of the cerebral cortex. These changes are located mainly in the frontal lobe, involved in the ability to reason and mental agility, as well as the hippocampus, the area where memories are fixed.
However, in some people this reduction is much more noticeable than in others and may be at the root of problems such as dementia. Over time, the structural changes and tissue loss reflected in lower brain volumes, are likely to increasingly impair cognitive function and impair the individual’s ability to function.
In fact, the number of people diagnosed with dementia is expected to nearly triple in the next three decades, reaching 152.8 million by 2050. Since there is no cure for dementia and the development of drug treatment has been unsuccessful, it is necessary to pay more attention to prevention. A study developed at the Australian National University points to a surprisingly common protective element in some foods: magnesium.
Foods that keep the brain younger
The study included more than 6,000 people in the UK, who completed a survey about their daily food consumption over 16 months. The researchers found that those who ate more magnesium-rich foods, such as seeds and whole grains, leafy green vegetables, and legumes, had younger brain age. In fact, people with Alzheimer’s have lower plasma magnesium levels than their healthy peers.
“Our study shows that a 41% increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and reduced risk or late-onset dementia in old age,” the neuroscientists stated.
Specifically, increasing magnesium intake from an average of 350 milligrams per day to 550 milligrams was linked to a reduction in brain age from one year to 55 years. In fact, researchers claim that including more magnesium in the diet may contribute to neuroprotection before the aging process begins. They estimate that its preventive effects can begin at age 40 or even earlier.
This means that all of us adults should pay more attention to our magnesium intake. However, neuroscientists suggested that the neuroprotective effects of dietary magnesium are even more beneficial for women, especially those who have entered the postmenopausal phase, probably due to the anti-inflammatory effect of this mineral.
Some of the magnesium-rich foods they recommended were: peanuts, cashews, chia seeds, black beans, potatoes, brown rice, oatmeal, yogurt, and milk.
Why is magnesium good for the brain?
The exact mechanisms that explain the neuroprotective effects of magnesium have not yet been clearly identified. However, there is considerable evidence that magnesium improves cardiovascular health and lowers blood pressure by causing vasodilation.
Since blood pressure is a known risk factor for the development of dementia, acting on it could significantly reduce age-related neurodegeneration and, as a result, decrease the likelihood of developing some type of dementia.
However, we must bear in mind that many other factors also contribute to brain degeneration. Stress shrinks the brain, for example, as does excessive alcohol consumption and drug use. Little and bad sleep, as well as a sedentary life and the lack of intellectual stimuli also affect the brain.
Source:
Alateeq, K. et. Al. (2023) Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. European Journal of Nutrition; 10.1007.
