Neurologist Majid Fotuhi Recommends 6 Habits to Slow Brain Shrinkage

2 articles · Updated · The Washington Post · May 26

Majid Fotuhi said brain atrophy often starts in people’s 30s and 40s, then accelerates after 70, hitting memory-critical areas such as the hippocampus and frontal cortex.
Six habits can help slow that decline, he said: follow a Mediterranean diet, exercise aerobically, learn new skills, sleep well, meditate and maintain a sense of purpose.
Exercise was his strongest recommendation, with studies showing aerobic activity can enlarge the hippocampus and prefrontal cortex, partly by boosting BDNF, a protein tied to neuron growth.
Sleep apnea and poor diet can shrink the brain, Fotuhi said, while CPAP treatment may reverse some loss and Mediterranean-style eating helps prevent further shrinkage.
Fotuhi’s broader message was that daily choices—from avoiding highly processed foods to managing stress—can either erode brain health or help preserve cognitive function with age.

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