Keeping your body healthy may help keep your brain healthy, too. Incorporate these lifestyle habits for better brain health in older adults to help strengthen mental functioning and prevent age-related memory loss.
- Brain exercises
- Good nutrition
- Physical exercise
- Social connection
- Quality sleep
- Stress management
- Early diagnosis
- Gratitude
1. Brain exercises
Keep your mind active. Reading, writing, crossword puzzles, word games, brain exercises for memory, playing a musical instrument and learning new skills are excellent ways to sharpen your focus and stay mentally engaged.
2. Good nutrition
The best foods for brain health in older adults are those included in a well-rounded diet packed with fruits, vegetables, whole grains, lean proteins and healthy fats. In particular, antioxidant-rich berries, nuts, seeds and leafy greens plus omega-3 fatty acids – or “good fats” – found in salmon, avocados and olive oil may protect brain cells from age-related damage.
Research suggests The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) – a hybrid of the Mediterranean and the DASH (Dietary Approaches to Stop Hypertension) diets – may hold potential benefits.
3. Physical exercise
Movement is medicine. In fact, a recent international study found that regular exercise actually increases the size of brain areas important to memory and learning that tend to shrink as we get older.
Aim for 150 minutes of moderate-intensity aerobic exercise like walking every week. Beginning exercisers can start with a few minutes a day and increase the amount by five or 10 minutes a week.
4. Social connection
Staying in touch with friends, family and community provides mental stimulation and emotional support, both of which are instrumental to well-being at any age. In fact, a strong link has been found between social connection and good brain health in older adults.
To combat feelings of isolation, surround yourself with others by joining a club, volunteering, chatting with neighbors and visiting old friends and family members.
5. Quality sleep
A good night’s rest is like a reset for your brain. During the night, our minds process information acquired during the day, consolidate memories and clear plaque-forming proteins associated with Alzheimer’s disease.
For good brain health, aim for seven to nine hours of uninterrupted slumber each night. Adhere to a consistent bedtime and wake up time. Eliminate bright light from TVs, cell phones and lamps. For additional tips, consider these.
If you’re unable to fall asleep or you wake up frequently during the night, consult a healthcare practitioner. They may suggest a sleep study to find out if you have sleep apnea or another condition that impacts your quality of sleep.
6. Stress management
Unfortunately, retirement doesn’t mean an end to stress. Life happens, and how a person reacts to ordinary challenges can impact their mental and physical health. Stress can be particularly harmful for older adults because tension can lead to increased bodily inflammation, which can create or exacerbate health issues.
Meditation, deep breathing, yoga and spending time in nature may help mitigate negative feelings, increase relaxation and promote emotional well-being.
7. Early diagnosis
A recent study found that people with one or more chronic health condition such as diabetes, heart disease, stroke, chronic obstructive pulmonary disease (COPD), asthma and kidney disease are more likely to experience frequent memory issues, also called subjective cognitive decline (SCD).
If you or someone you care about experiences increasing memory loss or confusion, talk to your healthcare provider. Whether it’s a vitamin deficiency, medication side effect or early sign of dementia, prompt diagnosis is key for effective treatment.
8. Gratitude
A good life is a collection of happy moments. Cherish each. Use them to remind yourself why making a commitment to your cognitive well-being today paves the way for a sharper mind filled with fond memories tomorrow.
Aging well means enjoying the process. At Holiday by Atria, we offer a lifestyle designed to help older adults do just that. From daily opportunities for social connection and friendship to regular fitness classes and delicious, nutritious meals, we strive to help older adults stay happy, healthy and sharp.
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