Research has shown that as people age, the parts of the brain that control learning and complex thinking abilities shrink. In addition, blood flow in the brain can decrease, and neurons in some brain areas may no longer communicate as effectively.
What do these changes mean for you? Often, older adults, even people in good overall health, find their memory is not quite as sharp, and it takes longer to learn new things. You might also notice it’s more of a challenge to balance multiple tasks and express yourself in words.
But the good news is that by prioritizing your brain health, you can mitigate the effects of these changes and even help prevent cognitive decline. According to the Centers for Disease Control and Prevention, as many as 45% of dementia cases could be prevented or delayed. Try these tips to help keep your brain healthy and happy.
1. Exercise Your Mind
According to studies, keeping your brain active can spark new nerve cell connections and may even build up a cognitive reserve that helps the brain adapt to age-related changes. Some of the following activities might even play a role in preventing Alzheimer’s disease and other forms of dementia:
- Doing word puzzles or math problems
- Drawing, painting or crafting
- Learning a new language
- Learning a new skill or hobby
- Playing games that you enjoy
- Reading for pleasure
- Working part-time or as a volunteer
- Writing shopping lists
2. Stay Physically Active
Regular physical activity has a host of benefits for the brain. In addition to stimulating brain cell development, it can boost overall mental health and help prevent certain health conditions. These benefits include:
- Improved cognitive function
- Lower risk of stroke, high blood pressure, diabetes and heart disease
- Reduced stress, which leads to fewer symptoms of depression and anxiety
Experts recommend getting at least 150 minutes of moderate-intensity aerobic activity per week. That means anything that gets your heart pumping, such as brisk walking, dancing or swimming.
3. Eat a Healthy Diet
According to recent studies, people who eat a nutritious, balanced diet may be less likely to develop dementia or experience other forms of cognitive decline. For example, the Mediterranean diet, which focuses on fruits, fish, nuts, olive oil, plant-based proteins and vegetables, has been linked to a lower risk of dementia. The following foods have proven to be especially beneficial for brain health:
- Berries—Strawberries, blueberries and other berries contain flavonoids, natural pigments that may help boost memory.
- Coffee and tea—A 2014 study revealed the caffeine in these beverages may bolster memory and cognitive function.
- Fatty fish—Choices like salmon, cod and canned light tuna are low in mercury but loaded with omega-3 fatty acids, which are linked to a reduced risk of Alzheimer’s disease.
- Green vegetables—Veggies like kale, spinach and broccoli are filled with nutrients that may help curb cognitive decline.
- Walnuts—These healthy nuts contain alpha-linolenic acid, a type of omega-3 fatty acid that has been linked to improved cognitive ability.
While no concrete evidence exists to support taking supplemental vitamins for brain health, vitamin E has been shown to have a positive effect on the brain function of people with Alzheimer’s disease.
4. Get Good Sleep
People who have problems sleeping are at a higher risk for cognitive problems such as memory loss and trouble concentrating. Lack of rest can also play a role in developing depression and anxiety. Aim to get seven to nine hours of quality sleep per night. If you have trouble drifting off and staying asleep, try these tips:
- Avoid late afternoon and evening naps.
- Follow a set sleep schedule.
- Keep your bedroom at a comfortable sleeping temperature.
- Relax before bed by reading a book or listening to calming music.
- Stay away from screens, such as the TV, computer and cell phone, just before bed.
Here are 5 Easy Ways to Get a Better Night’s Sleep.
If you still can’t catch enough ZZZs, talk to your doctor to rule out other causes of sleeplessness, such as sleep apnea.
5. Be Social
Feeling lonely or isolated can contribute to cognitive decline, especially as we emerge from the COVID-19 pandemic. Studies have shown that people who don’t socialize often may be at a higher risk for developing dementia and may experience more cognitive decline.
Join a study group, volunteer in your community, attend senior center events, set a regular dinner date with friends or family or invite a neighbor to join you on your daily walk. If you have hearing loss, ask your doctor how to best address it so you can enjoy music, theater, movies and other cultural events—and fully participate in conversations.
Staying connected to others is good not only for your cognitive function but also for your mental health.
6. Avoid Smoking and Too Much Alcohol
Smoking greatly increases your risk for stroke and heart attack, and in turn, is bad for brain health. Likewise, drinking a lot of alcohol can impair brain cells and put you at higher risk for dementia.
If you smoke, quit, and limit alcohol to one drink per day or less for women and two drinks per day or less for men.
Combine Activities for Greatest Impact
While each of these lifestyle changes might help on their own, they will have more impact when they are combined. For instance, you might spend a day doing a crossword puzzle, riding your bike, checking out a book from the library and having a kale salad. You might also take a cooking class taught in a language that you’re learning or join a dance class with a group of friends.
At the end of the day, you might listen to music or read the book you checked out—but go to bed in time to get a full night’s sleep.
More to Read
- 8 Steps You Can Take to Help with Forgetfulness
- How Can Older Adults Have Better Mental Health?
- Why Exercise Impacts So Much More Than Your Waistline
- How to Eat a Plant-Based Diet
Medically reviewed by Heather Keats, MS, OTR/L.
