beneficial. Consistency is indispensable here. Fifteen to twenty minutes every day are often more effective than two intensive sessions per week because the brain benefits from frequent stimulation. Are some types of movements more effective than others? Walking in the forest, dancing, playing tennis; these activities combine movement, orientation and anticipation. They mobilise more brain networks than monotonous exercises such as static bikes. Those who are allergic to sport can strive to do exercises based on everyday life. Every movement counts. For example, getting up regularly, walking around while on the phone or climbing the stairs are preferable. The issue is to break up long periods of inactivity that damage the body and the brain in particular. Social relations fortify us emotionally. What is the impact of the opposite on our health? The brain is a social organ. Profound and regular relations have more impact than superficial contacts. Meeting people we don’t know remains stimulating; it forces us to adapt, decode and learn. Taking part in a community or intergenerational activity is preferable at any age. The feeling of usefulness that results plays a genuine biological role. By modulating stress hormones, it reduces anxiety and the inflammatory mechanisms inside nervous tissue. Debating ideas, when it remains respectful, provides more stimulation than simple conversation. It mobilises reasoning, cognitive flexibility and emotional regulation. It is also important to multiply micro- interactions (speaking to neighbours, regular activities, calls) that allow for the maintenance of social density and avoid exhaustion. Here again, regularity counts more than intensity. You draw attention to looking after our sensors. What do you mean? Through denial or vanity, we often forget to check our sensory receptors, particularly hearing. Uncorrected hearing loss fosters social withdrawal. The disengagement that results reduces cognitive stimulation and accelerates decline. Hearing aids are not only a measure to prevent cognitive decline linked to age, but also Alzheimer’s. It is often said that sleep is like “rinsing” the brain. Can you explain what that means? At night, the brain activates the glymphatic system, a drainage system that clears out metabolic waste, including the beta-amyloid protein, the root of Alzheimer’s disease. During deep sleep, the space between the neurons expands, facilitating this cleaning cycle. A few bad nights have fleeting effects on
attention and memory, but the accumulation of sleep disorders, over years, promotes cognitive decline and neurodegenerative diseases. What do you think about sleeping tablets? Benzodiazepines, the main family of sleeping tablets, are often criticised for encouraging the onset of Alzheimer’s disease. The debate is not clear-cut. Benzodiazepines induce sleep but often alter its quality, reducing deep sleep, which is precisely the stage when the brain is cleaned. Their prolonged use must therefore be prudent and supervised. Ultimately, preventing cognitive decline involves keeping your brain active, or rather learning, moving, exchanging views and maintaining the ability to recover well through sleep. It is within this overall dynamic that better resistance to brain ageing is constructed day in, day out.
but regularity and commitment. To rekindle the desire to learn, the pathway needs to be made secure with modest objectives, visible progression and the celebration of successes. Motivation comes from the feeling of being good at something. Social life also plays a major role. Learning with others reduces fear and strengthens the sense of belonging. Which is the best stimulation, digital or printed? That’s a relevant question. Short digital content stimulates fragmented attention. It maintains responsiveness, but only superficially. On the other hand, long reading mobilises the memory, comprehension and sustained concentration. The issue is not banning screens, but using them actively rather than passively. Physical activity: fuel for our neurons. What is the ideal dose? Maintaining muscle mass is fundamental to proper brain function. The brain is an endocrine organ; it secretes myokines that have anti-inflammatory and neuroprotective effects. At any age, working out indirectly contributes to brain health. Movement stimulates neuroprotective molecules such as BDNF (Brain-Derived Neurotrophic Factor, a natural protein and kind of “fertiliser” for the brain), which supports neuronal survival and plasticity. Moderate effort such as a brisk walk, during which you are slightly out of breath but capable of speaking, is enough. In simple terms, reaching around 60–70 % of your maximum heart rate can already be
The brain does not like routine; it develops when it is faced with the unexpected. – Dr Olivier de Ladoucette Psychiatrist and gerontologist Founder and President of the Alzheimer Research Foundation, France
ELITENESS 2026 | Vitality
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