So, this is the very first issue of Mindspan and I have high hopes for this. I want to start this newsletter by greeting you all. Welcome to Mindspan. Let me tell you about the core reason it exists. It’s an easy and accessible starting point for all of us.
This week, we’re diving into the Neural Longevity- and why it is a must for everyone.
Let’s get into it.

What is Neural Longevity?

So, what is it? Neural Longevity is, for me, the concept of maintaining brain health, cognitive function and keeping my brain, for lack of a better word, young. And it isn’t actually just limited to the brain. The Central Nervous System (Brain and Spinal Cord) and the Peripheral Nervous System (rest of the body) both come under this. But, since brain is the command center, this term broadly covers it. Essentially, it’s about your brain being sharp, agile, high-performing and healthy throughout your life, especially as you age.

By 2030, 1 out of 6 people globally will be over 60. That’s about 16.7% of the total population, with projections of 20-25% by 2040. The number of people over 60 will be more than those under 20.
Countries like Japan and South Korea will have over 30% of their populations as seniors with countries like Italy, Finland and Germany close behind.
This is not a bad thing per se. In fact, this suggests that mortality rate is going down, but it also leads to a big challenge. Because as we age, our brain functions start to decline.

Some studies have shown that certain brain functions like memory and processing speed can start to decline by mid-20s with more significant decline by the age of 45. In this era, we need to make our brain resilient.

Studies have shown that regular exercise is associated with 22-23% lower risk in all-cause dementia and up to 32% lower risk for Alzheimer’s. This isn’t a coincidence at all.

So, that was the introduction. Now that the stage is set, let us go into detail about Neural Longevity. Some aspects of it are as follows-

1. Cognitive Function Preservation-

Maintaining memory, attention, learning and problem-solving activities of the brain.

2. Neuroprotection and Neurogenesis-

Preventing and slowing down damage to neurons done by aging, inflammation, or toxins and Stimulating the growth of new brain cells(and yes, while Neurons aka Brain Cells usually do not divide and increase in number, they can grow from neural Stem cells in some areas of the brain.)

3. Neuroplasticity-

Ability of the brain to shape change. Yes! your brain changes its shape as it accumulates new knowledge and experiences. Especially high in children. That’s the reason they pick up new skills easily. That’s also the reason we need to keep them away from too much Cocomelon.

4. Mental Health Stability-

Reducing risk to brain from depression, anxiety and other mental disorders

Each of these aspects can be expanded into a detailed discussion which might never end! But that is what the Brain is.

Now, there are many ways to promote Neural Longevity.

• Nutrition

• Exercise

• Sleep

• Stress Levels

• Cognitive Challenges

• Digital Hygiene

• Social Engagement

All of these regulate neural longevity. We will go into details about these in upcoming issues.

Just as there are things that promote Neural Longevity, there are forces that degrade it. These things can broadly be classified in 3 categories. These are-

1. Lifestyle- Chronic Stress, Drug and Alcohol Abuse, High Sugar, Ultra processed food items, trans fats, poor and irregular sleep, lack of physical activity, passive screen time, information overload, etc.

2. Environmental- Air and Noise Pollution, High stress environment, physically and mentally demanding jobs, Negative or discouraging living space etc

3. Congenital and Infantile- Genetic Predisposition towards Dementia, Parkinson’s or Alzhiemer’s, Neurodevelopmental Disorders like ADHD, Autism, early brain trauma, Birth Complications like Hypoxia, Familial Mental Health History, Malnutrition etc.

While we can’t control all factors (like genetics), understanding and improving lifestyle and environmental influences can dramatically increase our brain's lifespan and quality of function and since we can’t control all of it, we must control whatever we can.

The Title of today’s issue is saying this exactly. You must have heard the term Brain Rot. Originally, it meant the feeling of mental fatigue from senseless content and overwhelming of brain through too much information in short amount of time. Now, it’s used to refer to the content which originally caused it.

I think it’s wrong though. Because Rot cannot be restored. I like to think of it as rust. After cleaning up and some maintenance, it’s back to being new! That’s our Brain right there! So, it’s never to late to start.

I will end this here with a nugget of wisdom for you- Mentally tough and Physically buff is a really good thing but when paired with a Brain that’s faster than a Ferrari, there isn’t much you can’t achieve.

Brain Boost of the Week-

For the best sleep, aim for sleep in multiples of 1.5 hours. So, minimum is 6 hours a day and maximum is 9. Minimum, because the brain, while never off, can rest during sleep and Maximum because too much rest makes it sluggish.

But why 1.5 hours? Well, a single Sleep Cycle averages out in around 90 minutes. It includes- Light Sleep, Deep Sleep and REM Sleep. We will go into detail in future issues. For now, just know that if we wake up in the middle of the cycle, we end up groggy and sluggish and prolonged disruption can lead to brain fatigue. Of course, some people feel refreshed after 6.5-7 hours of sleep too. But that’s just a part of being a human. Variability and Diversity are amazing properties of humanity.

Also, try to keep the sleeping and waking up times consistent. This helps the brain to wind down and wake up much more easily since it can predict time.

Cognitive Tool of the Week: Chess

I thought I should start small here.

A pilot study in 2021, done on Older Adults showed that playing 2 hours of chess per week for 3 months resulted in statistically significant improvement in general cognitive status and attention, processing speed, and executive functions. Quality of Life also increased significantly. Daily chess play—even for 20 minutes—supports neural longevity by improving executive function, attention, processing speed, and memory. These cognitive benefits are statistically significant and can help maintain brain health and quality of life as you age.

That said, go find someone to play chess with. Or sign up at Chess.com or Lichess.org and play a stranger. It’s not about winning but all about thinking!

Crossword-

Yes, you read it right. The following crossword is based on today’s newsletter. Its exactly as you are thinking. We just don’t tell you about brain, we help you take act on it too.

Here is the link to the crossword.

The Passkey for the answers will be published in next issue. Of course if you are stuck then reach out to us and we will share it with you early but its no competition. Its a community challenge.

That’s it for this week’s dive into cognitive health and neural longevity. I hope you learned something new — and more importantly, found something you can apply today. Your brain is your most valuable asset; treat it like it.

Stay curious, stay sharp, and I’ll see you in your inbox next week with more science-backed insights from the frontiers of the mind.

Team Mindspan

P.S. Got a question, idea, or just want to say hi? Hit reply — We read every message.