Ways Your Brain Changes in Midlife (and How to Keep Your Edge)

As we age, our bodies and minds undergo a series of changes, many of which are simply part of the natural aging process. Midlife, often considered to be the period between ages 40 and 65, brings about significant changes in our brains. Understanding these changes and adopting strategies to maintain cognitive health can help you stay sharp and resilient!

How Your Brain Changes in Midlife

• Slower Processing Speed: One of the most common changes is a gradual slowing in the brain’s processing speed. This means it might take a bit longer to think through problems, make decisions, or react to new information.

• Memory Decline: Many people notice a decline in memory, particularly in the ability to recall names, dates, or recent events. This can be due to changes in the hippocampus, a region of the brain essential for memory formation.

• Reduction in Brain Volume: There is a gradual reduction in brain volume, especially in the prefrontal cortex and hippocampus, which are crucial for cognitive functions such as planning, reasoning, and memory.

• Changes in Neurotransmitter Levels: Levels of neurotransmitters like dopamine, which are involved in motivation and reward, can decrease, affecting mood and motivation.

Read More: Early Signs of Cognitive Decline to Watch For >>

How to Keep Your Cognitive Edge

Just because these changes are a natural part of midlife doesn’t mean you have to settle for having a brain that doesn’t work how you want it to. There is always room to grow and improve the way your brain can process the world—and even slow the impacts of cognitive decline! Here are a few foundational things to focus on during these years to keep your edge:

#1: Staying Mentally Active

Engage in activities that challenge your brain. This could be learning a new language, playing musical instruments, solving puzzles, or even taking up new hobbies that require skill and thought.

#2: Exercising Regularly

Physical activity has been shown to improve brain health. It increases blood flow to the brain, reduces inflammation, and stimulates the growth of new brain cells. Aim for at least 150 minutes of moderate aerobic exercise per week, along with strength training exercises.

#3: Eating a Brain-Healthy Diet

A diet rich in antioxidants, healthy fats, vitamins, and minerals can help protect your brain. Focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in fish, nuts, and olive oil.

#4: Getting Enough Sleep

Quality sleep is crucial for brain health. It helps consolidate memories and clear out toxins. Aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule.

#5: Managing Stress

Chronic stress can take a toll on your brain. Practice stress-management techniques such as mindfulness, meditation, deep breathing exercises, and yoga. These activities can help reduce stress and improve overall brain function.

#6: Staying Socially Connected

Social interactions can stimulate the brain and help maintain cognitive function. Stay connected with friends and family, join clubs or groups, and engage in community activities.

#7: Keep Learning

Lifelong learning can help keep your brain engaged. Consider taking courses, attending workshops, or even going back to school. Continuous learning helps build cognitive reserves that can protect against age-related decline.

#8: Targeted Intervention to Slow Cognitive Decline

While these habits are helpful for overall brain health, there is still more you can do to maintain—and even enhance—your cognitive function. When your brain changes in midlife it can feel like you’re losing yourself in a lot of ways. You begin to second guess yourself, withdraw because of waning confidence, or struggle to keep up like you used to.

But it doesn’t have to be this way!

LearningRx has worked with thousands of adult clients to improve cognitive skills later in life. While brain training is not a treatment or cure for age-related cognitive decline, our programs allow adults to target specific memory and processing skills that are essential for living and functioning in day-to-day life.

In one research study, adults over 50 with memory problems improved short-term and long-term memory after completing a brain training program. In the same study, over 90% of clients reported real-life improvements as a result of training.

(Results based on studies and surveys of past clients. Other clients may or may not achieve the same results.)