The human brain is a tricky thing. As we age, we prepare ourselves for the inevitable decline in our memory and overall cognitive function. This gradual shift is a normal, age-related change, says clinical neuropsychologist Dr. Judy Ho. “But when we start to forget appointments constantly, repeat the same questions within a short period of time because you can’t retain information you just learned or heard a few minutes ago, struggle persistently with everyday tasks that used to feel routine, or have greater difficulty maintaining focus than we ever have before, those can be signs of cognitive decline that might not be normative and might warrant a closer look.”
Despite the inevitable changes that come with age, however, there are simple practices we can add to our routines to keep our brains sharp every single day—starting now.
Dr. Judy Ho, clinical and forensic neuropsychologist and professor of psychology at Pepperdine University
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Daily Movement
“Stay physically active and engage in regular movement,” says gerontologist Dr. Lakelyn Eichenberger, PhD. “Getting blood flowing is great for our brain health and can improve both mood and cognition. Pick an activity you enjoy, such as a daily walk or even dancing.” You’ve likely heard over and over that daily movement can do wonders for your physical and emotional well-being—that includes your brain, too. Finding one physical activity you actually enjoy will give you something to look forward to at the beginning or end of a busy day.
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Good Sleep Hygiene
“During deep sleep, our brain clears out waste and consolidates memory,” Dr. Ho says. “Poor sleep can mimic or worsen cognitive issues. Prioritizing quality sleep by having a nighttime routine or doing some reflective activities before bed can help you to unwind and allow your brain to go into a restorative phase, which encourages better quality sleep.” You can even consider doing some reading, journaling, or gentle stretches; the key is to avoid using your phone, as blue light can interfere with deep sleep.
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Brain-Boosting Activities
If you’re a fan of The New York Times’ Crossword or Wordle, you’re already on the right track to boost your brain health. “Whether it’s a new language, musical instrument, or crossword puzzle habit, challenging your brain builds cognitive reserve—essentially a buffer against decline,” Dr. Ho says. “Bonus points if you challenge yourself in an area that you aren’t already accomplished at—really giving your brain a workout! This helps it to build new connections and stimulates areas of your brain that might not have as much routine stimulation from the activities you usually do.”
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Social Connection
Friendship is more than just a reminder that we’re not alone—it’s actually beneficial to your overall health. “Conversation and connection stimulate the brain and reduce feelings of isolation,” Dr. Eichenberger says. Dr. Ho echoes this notion, adding that “having regular, meaningful interactions with others helps protect against memory loss and depression.” And it doesn’t mean you have to see your friends every single day. Consider calling a friend on the weekends, grabbing a quick coffee during your lunch break, or going on a short walk together, Dr. Ho suggests. These small, intentional moments have bigger payoffs than you might think.
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Brain-Healthy Diet
Nourishing your body also includes nourishing every organ, including the brain. “Diets which emphasize leafy greens, berries, whole grains, and healthy fats support long-term brain function,” Dr. Ho says. “Leafy greens are rich in folate and vitamin K, which support brain cell function. Berries are packed with antioxidants and help to reduce oxidative stress. Fatty fish are high in omega-3s, which are essential for reducing brain inflammation. Nuts contain alpha-linolenic acid and help to reduce cognitive decline. Whole grains regulate blood sugar and provide steady fuel for the brain. Olive oil is a great source of monounsaturated fats and supports healthy blood vessels. Dark chocolate in moderation contains flavonoids that may enhance blood flow to the brain.” This also covers everything from sweet to salty, so you don’t have to cut out your favorite desserts.
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