When it comes to longevity, many people prioritize quality over quantity. Rather than simply wanting to live to the age of 100, we’re concerned about our well-being in our later years. Almost everyone would gladly accept a shorter life, but one lived in full possession of their faculties, especially regarding their ability to think, remember, and interact with others. For decades, pharmacies and natural health stores have offered all sorts of supplements for our mental health. However, the effectiveness of many of these products has not been scientifically proven.

In his recent essay “Antiaging para el cerebro” (Antiaging for the Brain), Dr. Jordi Olloquequi, a specialist in cell biology, analyzes the resources available to everyone to care for this precious and essential organ, necessary for getting the most out of life. According to Dr. Olloquequi, we should be wary of miracle cures: “Understanding how we can increase the ‘golden years’ that life offers us has become a priority. Unfortunately, this has also led to a proliferation of gurus and charlatans who, taking advantage of our human vulnerability, offer false hope.” Pushing past the misinformation and empty promises, the author proposes six areas in which we can all make an effort:

Sleep protects the brain

Thousands of studies confirm the restorative role of nighttime rest, and not only in terms of memory consolidation. Sleeping less than seven hours or more than nine—excessive sleep is also counterproductive—facilitates the accumulation of toxic molecules, since the glymphatic system, the brain’s cleaning mechanism, is up to 60% more active during deep sleep. If we sleep too little or poorly, this waste accumulates, increasing the risk of neurodegenerative diseases.

If you train the body, you tone the mind

The well-worn mens sana in corpore sano is not just a fortunate phrase from the poet Juvenal. The researcher points out that “exercise can stimulate the activity of the enzyme telomerase, the one that regenerates telomeres.” It has also been observed in mature athletes that exercise increases the proteins that protect these protective layers of DNA. Again, the benefits depend on moderation. Adults who push their bodies to the limit in the gym, with the associated injuries, accelerate bodily wear and tear and, therefore, reduce their lifespan.

Learn and play

Curiosity and study are the closest thing to an elixir of eternal youth. Any activity that challenges the mind—learning a language, an instrument, or any other skill—will keep our cognitive abilities sharp. Just as watching television or scrolling on a mobile phone are passive activities that make us lethargic, hobbies that force us to use our memory, attention, and processing speed increase the volume of gray matter in key areas like the hippocampus.

The key to calorie restriction

According to some researchers, one of the secrets to Japanese people’s longevity is the 80% rule. That is, not eating until we are full; stopping a little earlier, when we are 80% full. On the other hand, obesity is associated with brain atrophy and a reduction in the volume of gray matter in the frontal and temporal lobes, as well as increasing the likelihood of suffering cognitive decline and Alzheimer’s disease.

Avoid foods that promote inflammation

According to the author of the aforementioned book, “ultra-processed food is like a terrorist for the brain,” as it is profoundly pro-inflammatory. This type of diet contributes to a phenomenon known as “inflammaging.” In his own words: “This persistent inflammatory state damages neurons, impairs synapses, and has been directly linked to brain atrophy and an increased risk of Alzheimer’s.”

Socializing prolongs youth

This was suggested by the Study of Adult Development conducted by Harvard University over the course of 86 years. Loneliness is an aging accelerator comparable to smoking, as it increases the risk of developing cognitive decline or even dementia. Maintaining a circle of friends, and even interacting with animals, is a powerful anti-aging factor.

The Russian theory against the oldest woman

— According to official records, the oldest living person was the Frenchwoman Jeanne Louise Calment, who lived to be 122 years and 164 days old. However, according to a hypothesis put forward by a group of Russian researchers led by Nikolai Zak, this record may have been falsified. Jeanne Louise allegedly died at the age of 99, and her identity was assumed by her daughter Yvonne to avoid paying taxes.

— As for the oldest living man, that honor belongs to the Japanese Jirōemon Kimura. He died after 116 years and 54 days in this world, almost six and a half years short of the female record.