Brain Care and Aging
Updated: Jul 17
Author: Eat Well · Feel Well · Live Well Editorial Team
When the brain ages, the skin also shows signs of aging.
Because this is about ...
Accumulating stress on the brain =The aging of the brain
When stress accumulates in the brain, hormone activity significantly decreases. Revitalizing a tired brain can be effectively achieved through approaches from both external and internal sources, working in tandem to yield positive results.
External Brain Care Approaches
Engage in physical activity such as yoga, jogging, and meditation.
Practice meditation while moving the body.
Internal Brain Care Approaches
Utilize aromatherapy, herbs, and dietary therapy.
Implement holistic approaches to nourish the brain.
Mental Approach
Incorporate methods including meditation and healing, encompassing spiritual care as well.
The Impact of foods on Brain Function
Food plays an important role in how we feel and think throughout the day.Many studies suggest that what we eat can influence aspects such as memory, focus, and overall cognitive performance.
Certain nutrients—such as omega-3 fatty acids and polyphenols—are often associated with supporting brain health and maintaining mental clarity.
The human brain is made up of billions of nerve cells, which are supported by complex structures, including fatty components like myelin.Because of this, nutrients found in foods such as fish are often considered helpful in maintaining the body’s natural balance.
Iron is another important nutrient. When levels are low, some people may notice changes in energy or concentration.Foods such as lean meat, leafy greens, quinoa, and shellfish are commonly included in a balanced diet to support overall well-being.
This relationship between nutrition and brain function continues to be explored in research, including insights shared by Harvard T.H. Chan School of Public Health.
Rather than focusing on individual nutrients alone, a varied and balanced diet can gently support both body and mind over time.
Metabolism
Metabolism can also be effectively optimized through external approaches, but it is important to proactively approach it from the inside as well.
Metabolism encompasses various processes such as basal metabolism, cellular metabolism, lipid metabolism, carbohydrate metabolism, bone metabolism, drug metabolism, energy metabolism, and epidermal metabolism, each occurring at different speeds depending on the location. The skin, for example, has a faster turnover rate with a 28-day cycle, while bones are believed to renew themselves over a period of two years.
Every day, around one trillion cells become waste and are eliminated from the body as urine and feces. Although the number might seem astonishing, the approximately 60 trillion cells in the body undergo approximately 80% turnover within about six months and 99% turnover within three years.
This implies that by being mindful of the food we consume from now on, we can ensure that everything will be replaced with healthy cells within three years.
As humans, we are omnivores. Let's skillfully consume food while maintaining balance. When it comes to brain care, the fundamental aspect is "what we put into our mouths”.
Brain Care Beauty Vitamins
Most vitamins are not synthesized within the body. It is important to actively introduce them into the body.
Vitamin A - Fat-soluble vitamin (prevents skin roughness)
Vitamin B complex - Water-soluble vitamin (activates skin cell renewal, promotes skin growth, improves skin blood circulation)
Vitamin C - Water-soluble vitamin (stimulates collagen production, prevents melanin pigmentation)
Vitamin D - Fat-soluble vitamin (enhances calcium absorption and deposition)
Vitamin E - Fat-soluble vitamin (improves skin blood circulation)
Vitamin K - Fat-soluble vitamin (effective in wound healing)
To effectively incorporate fat-soluble vitamins into the body, it is necessary to consume them with oil. Fat-soluble vitamins have a tendency to mix well with oils, and when consumed with oil, they are more easily absorbed into the body.
Water-soluble vitamins mix well with water, making it easier for them to be excreted from the body even when consumed in large quantities. This leads to fewer issues related to excessive intake of water-soluble vitamins.
Vitamins can be further classified into various types, each with its own specific roles. Having prior knowledge of what each vitamin does may make it easier to incorporate them into the body on a daily basis.
Alinamin: Vitamin Chart
Brain Care Trivia
Canned sardines also contain nutrients. For those who find it challenging to consume a whole fish, utilizing canned sardines is a great option. You can save the leftovers when using canned sardines and use them in different recipes the next day.
Sardine curry or sardine ramen, for example, can be enjoyed by people who are not fond of sardines.
Brain Fatigue Can Show in Your Expression
When the brain is tired, we may unconsciously furrow our brows, clench our teeth or move our facial muscles less than usual.
If you look more tired in the mirror on some days, your skin may not be the only reason. Poor-quality sleep, stress, posture and shallow breathing can all affect the overall appearance of the face.
By contrast, when we feel safe, relaxed or engaged in an enjoyable conversation, the eyes and mouth move naturally. This softness of expression cannot be created through skincare alone.
Alongside caring for the skin, allowing the brain to rest and releasing emotional tension are also essential parts of beauty and wellbeing as we age.
Small Habits for a More Relaxed Expression
You do not need to begin a special training programme to rest your mind and relax your facial expression. Small moments throughout the day can make a difference.
Relax your shoulders and breathe out slowly.
Look away from your phone and focus on something in the distance.
Enjoy a warm drink while noticing its aroma.
Pay attention to the texture and temperature of your food.
Take a warm bath and release tension around your face and jaw.
Listen to calming music or enjoy a comforting scent.
Spend a little time walking in nature.
Talk with someone who makes you feel at ease.
The aim is not to add another demanding task to your routine. It is simply to create moments in which your brain is allowed to rest.
Sleep Is Maintenance Time for the Brain and Skin
Sleep is an essential part of brain care.
When a lack of sleep continues, it may affect not only concentration and emotional balance, but also the skin’s moisture, complexion and the appearance of the eye area. Exposure to bright light late at night can also interfere with the body’s natural preparation for sleep.
Before going to bed, try dimming the lights and reducing the amount of time spent looking at your phone. If you use fragrance or herbal tea, think of it as a way to create a calming environment rather than something that must produce an immediate effect.
There is no need to panic if you cannot sleep occasionally. Simply lying down, closing your eyes and breathing quietly can still provide valuable time away from stimulation.
Do Not Focus on Just One Nutrient
Even when a particular nutrient is associated with brain or skin health, this does not mean that eating one specific food repeatedly will be enough.
Fish, meat, eggs, soy products, vegetables, fruit, seaweed, grains and nuts can all be combined according to your lifestyle and physical condition.
When using canned mackerel, try adding it to a soup with vegetables and mushrooms, cooking it in a tomato sauce or including it in seasoned rice. These simple dishes make it easier to enjoy a wider variety of ingredients in one meal.
Maintaining a perfect diet every day is neither necessary nor realistic. Small, manageable choices made consistently are more likely to support the long-term condition of both the brain and skin.
Before Skincare, Notice How You Feel
Even the most expensive skincare products cannot create a naturally refreshed expression when sleep is insufficient, meals are severely unbalanced or the body remains under constant tension.
When you look in the mirror, try not to search only for imperfections in your skin. You might also ask yourself:
“Did I sleep well?”
“Am I holding tension in my jaw or between my eyebrows?”
“Have I been able to slow down and enjoy my meals?”
Brain care does not mean treating the brain as a separate part of the body. It includes eating, sleeping, moving, noticing aromas and sharing laughter with others. It is about gradually restoring balance through everyday life.
Skincare products are not the only things that influence how our skin looks.
Sleeping well, enjoying nourishing food, moving comfortably and feeling safe enough to smile all contribute to our appearance. Over time, these small habits can bring a natural sense of health and vitality to both the skin and facial expression.
If persistent skin concerns, severe fatigue, sleep problems or other physical or emotional symptoms continue, please consult a doctor or qualified healthcare professional rather than relying on self-care alone.
Editor’s Picks
To support healthy-looking skin and a naturally relaxed expression, our editors have selected a few simple things to incorporate into everyday life.
Canned mackerel
An easy way to enjoy omega-3 fatty acids. Add it to soups, tomato-based dishes or seasoned rice.
Nuts
A convenient source of healthy fats and nutrients such as vitamin E. Choose lightly seasoned or unsalted varieties and enjoy them in moderation.
Aromatic herbal tea
Taking time to appreciate the warmth and aroma of herbal tea can create a small but meaningful moment of rest during a busy day.
Time spent walking in nature
Looking into the distance and breathing deeply while walking can help shift your attention away from work and digital screens.
Quiet time before bed
Dim the lights and consciously release tension around the jaw and between the eyebrows. Even a few peaceful minutes can support restful sleep and a more refreshed expression the following morning.
Before adding another product to your skincare routine, take a moment to review your sleep, diet, breathing and daily environment. When inner tension begins to ease, a natural softness can return to both the skin and expression.
