#1 Optimism
Optimism isn’t just a sunny outlook; it’s a brain booster. The study found that individuals who practised optimism showed slower brain ageing, even when facing challenges like chronic pain. Optimism acts as a buffer against stress, which can accelerate brain ageing if left unchecked. Cultivating optimism can be as simple as reframing negative thoughts, focusing on solutions or keeping a gratitude journal.
“Literally for every additional healthy promoting factor, there is some evidence of neurobiological benefit,” said Kimberly Sibille, PhD, senior author of the report.
#2 Restorative sleep
Sleep is your brain’s only chance to repair and rejuvenate. The study highlighted that high-quality, restorative sleep was one of the strongest predictors of a younger brain age. Poor sleep, on the other hand, is linked to faster brain ageing and cognitive decline.
Prioritising sleep hygiene, such as maintaining a consistent sleep schedule, creating a dark and quiet sleep environment, and having a wind-down ritual before bed, can make a significant difference. For cyclists, this also means increasing sleep time following intense training days and races.
#3 Strong social ties
Humans are wired for connection, and the study confirmed that strong social support is a key factor in maintaining a youthful brain. Participants with supportive relationships had brains that appeared younger and aged more slowly over the 2-year study period.
Social connections don’t have to be extensive – quality matters more than quantity. Joining a cycling club, participating in group rides or even regular check-ins with friends can provide the social stimulation your brain needs to stay sharp. These interactions reduce stress, boost mood, and create a sense of belonging, all of which contribute to brain health.
#4 Healthy body weight
Maintaining a healthy body weight is about more than physical health; it’s also crucial for your brain. The study found that participants with healthy body weights had younger-looking brains and slower brain ageing. Excess weight, particularly around the waist, is linked to inflammation and metabolic issues that can accelerate brain ageing.
Regular cycling helps manage weight, reduces inflammation, and improves cardiovascular health, all of which support brain function. Pairing exercise with a balanced diet rich in whole foods further enhances these benefits.
#5 Avoiding smoking
Tobacco use is one of the most damaging habits for brain health. The study showed that avoiding tobacco was strongly associated with a younger brain age. Smoking accelerates brain ageing, increases the risk of cognitive decline, and damages blood vessels, reducing oxygen flow to the brain.
Quitting smoking, or never starting, is one of the most impactful choices you can make for your brain. For cyclists, the benefits extend beyond brain health: improved lung capacity and endurance make every ride more enjoyable and rewarding.
Why brain age matters for long-term health
The brain age gap isn’t just a number; it’s a predictor of long-term cognitive health. Brains that appear older are more susceptible to cognitive decline, dementia, and Alzheimer’s disease. The good news is that the habits highlighted in this study are within your control.
“These are things that people have some level of control over,” said Tanner. “You can learn how to perceive stress differently. Poor sleep is very treatable. Optimism can be practised.”
