Have you ever searched for your phone, only to find that it was in your hand the whole time? Ever torn apart a room looking for glasses that were perched on your head all along? Did you recently forget someone’s name even though you’ve used it in greetings dozens of times?
Though these situations can happen to anyone, regardless of age, it seems like they become more frequent as we get older. It’s natural to be somewhat unnerved when these moments of forgetfulness happen, and it’s hard not to let your imagination begin picturing how much worse things will get, and when.
Thankfully, there are easy (and low-cost) ways to keep your brain healthy. We’ve identified 8 that you can implement as soon as today.
1. Get Moving
You already know that exercise keeps the body healthy, but it’s great for your brain, too! When you get physical, blood flow increases to your organs, including your brain. As a result, it stimulates the growth of new blood vessels and cells. In one study, researchers found that moderate exercise three times a week reduced the age of the brain by 10 years.
2. Up Your Omega-3 Intake
Omega-3 fatty acids are beneficial at any age, but they’re most important in the second half of life when the brain is most vulnerable to cognitive decline. Two of the Omega-3 fatty acids, DHA and EPA, are known to support brain function, and patients with Alzheimer’s and other degenerative brain disorders are lacking in these compounds. By eating foods rich in Omega-3s like salmon, herring, krill, oysters, and sardines, or taking a supplement, you can feed your brain with the nutrients it needs for optimal performance.
3. Surprise Your Brain
There’s no shortage of smartphone apps that promise to help your brain. While these puzzles and memory games might have some benefit, the key is to challenge your mind with activities that form new neural connections. Try guitar or piano lessons or learn a foreign language. Not only do you help your brain function at its peak, but you also learn a new skill that can come in handy, especially on your next European vacation!
4. Drink Your Vegetables
Even though omega-3s get all the media attention when it comes to brain health, green leafy vegetables are also vital. Consuming higher quantities of kale, spinach, collards, and broccoli naturally increases your intake of Vitamin K, lutein, folate, and beta-carotene. All of these nutrients are linked to healthy brain function. If you can’t imagine eating several plates of vegetables a day, try juicing them. You get a low-calorie, concentrated dose of vitamins in an easy-to-consume drink. If you’re worried about bitterness, sweeten up your concoction with apples, oranges, pineapples, and lemons. Just keep the fruit to a minimum to avoid consuming too much sugar.
5. Chew Gum
Chewing gum can help reduce your appetite and temporarily improve your focus. It turns out it can also help your brain long-term. Some studies have linked gum chewing to increased blood flow. Another benefit is that it reduces cortisol levels in the brain. Cortisol is the stress hormone that can wreak havoc on biological systems, especially if it goes unchecked over long periods.
6. Minimize Stress
If you’re always feeling stressed, you can cause significant damage to your brain. The cortisol and adrenaline that are produced when you’re anxious are meant to be temporary. For example, if you’re being chased by a tiger, then these chemicals spike in your system to give you the energy, strength, and endurance to run away. The problem is that most of us are constantly living in this “fight or flight” state. Chronic stress affects every system in our body, from digestion to the brain.
There’s no magic formula to eliminate stress, but meditation is known to help the brain, as evidenced in thousands of brain scans. Even just 5 to 15 minutes of mindful breathing and relaxation can help. Whether you meditate in the morning, at lunch, or before bed is up to you. Studies suggest that meditation at any time of day is helpful.
7. Consider Taking a Choline Supplement
Because the brain is a complex system, it’s no surprise that it needs a wide array of nutrients to function. Choline (vitamin the B family) is one of the most important, and many of us are deficient. Abundant sources include pasture-raised chickens and eggs (don’t fall for the cage-free hype because those chickens are still locked up indoors and unable to forage), spinach, cauliflower, and peanuts.
If you’re not getting enough choline, consider a supplement. The recommended intake (from food and supplements) is 425 mg a day for women and 550 mg a day for men.
8. Add Antioxidants
Antioxidants have the ability to cross the blood-brain barrier, meaning that their benefits can travel directly to the brain. Vitamins A, C, and E, as well as beta-carotene, lycopene, lutein, and selenium help fight “free radicals,” which function as scavengers in the body, binding to cells and damaging them.
Free radicals are associated with numerous diseases, from cancer to Alzheimer’s, so reducing their presence in the body is a top priority at any age.
Bottom Line
In today’s youth-obsessed culture, an aging brain is still an asset. There’s a reason that the U.S. Constitution set the minimum age for running for President at 35, and that number remains unchanged today. With experience comes wisdom, maturity, and better judgment.
Over the years, we gather data, and our brain stores information. We become better at synthesizing and integrating that information. So, when a challenge arises, even if it’s something we’ve never experienced, we are well-equipped to know what to do and how to handle any circumstance gracefully.
The moral of the story is not to run away from age, but to embrace it. Just do it healthfully!
1. http://neurology.org/lookup/doi/10.1212/WNL.0000000000002582
2. https://omegaquant.com/this-is-your-brain-on-omega-3s/
3. https://health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower
4. https://www.forbes.com/sites/daviddisalvo/2012/03/08/chew-yourself-a-better-brain/#2918d9264dd6
5. https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/
6. https://mindworks.org/blog/when-is-the-best-time-of-day-to-meditate/
7. https://www.webmd.com/vitamins/ai/ingredientmono-436/choline
8. https://www.livescience.com/54901-free-radicals.html
