Even in your fifties, activities like learning a new language or musical instrument, taking part in aerobic exercise, and developing meaningful social relationships can do wonders for your brain. We can come up with a three-point plan to encourage “resilient aging” by activating neurogenesis in the brain.
Get your heart rate up
- Aerobic exercise such as running or brisk walking has a potentially massive impact on neurogenesis
- Aim to do aerobic exercise for 150 minutes per week, and choose the gym, the park, or a natural landscape over busy roads to avoid compromising brain-derived neurotrophic factor production (BDNF)
Change your eating patterns
Calorie restriction, intermittent fasting, and time-restricted eating encourage neurogenesis in humans. Try any of the following:
- 24-hour water-only fast once a month
- Reducing your calorie intake by 50%-60% on two non-consecutive days of the week for two to three months or on an ongoing basis
- Eating only between 8 a.m. to 8 p.m., or 12 p.m. to 8 p.m. as a general rule
Prioritize sleep
- Aim for seven to nine hours, and nap if it suits you
- Practice mindfulness or yoga nidra before bed
- Having consistent sleep times and making sure you’re getting sufficient quality and length of sleep supports brain resilience over time
