Especially following the worst phase of a pandemic, maybe you embrace the idea of aging with more open arms than many of us might have a few years ago. If you count every birthday as a blessing, there are simple choices you can make every day to age well .
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And just like you follow practices to help your skin or heart age healthfully, we’re starting to understand that we can support our brains to better preserve memory , attention, reasoning and problem solving—making it easier to find your keys, engage with loved ones, and enjoy life for longer. Says Joe Verghese, MBBS, MS, a professor of neurology and founding director of the Montefiore-Einstein Center for the Aging Brain in New York City: “A lot of research shows that healthy lifestyles and engaging in cognitively stimulating activities have a really robust effect on slowing the rate of cognitive decline and preventing dementia.”
On the other hand, some frequent habits can make you more vulnerable to memory and cognition problems down the road. Here’s what Verghese says are the worst habits that aren’t so beneficial for your brain, and what you can do to troubleshoot them right now.
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Not getting enough physical activity may hasten cognitive decline and generally age us beyond our years. Exercising may prevent some of this decline. One 2020 review in Preventive Medicine highlighted a study that found cognitive decline occurred at twice the rate among inactive adults aged 45 and older, compared with active adults. Other research has supported the premise, including a 2022 study that found physical activity benefits the hippocampus, a part of the brain critical to memory.
The research isn’t conclusive, but exercise helps overall, Verghese says.
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“Even if you start in your 60s, you can reap pretty dramatic benefits doing something simple like walking,” says Art Kramer, PhD, founding director of the Center for Cognitive and Brain Health at Northeastern University in Boston.
Weight training may also help, says Denise C. Park, PhD, director of research for the Center for Vital Longevity and professor of brain and behavioral sciences at The University of Texas at Dallas
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Americans are sitting around more than ever—often in front of a screen—according to one 2019 American Medical Association study . This non-activity may contribute to brain changes associated with worsened memory. What to do
Get up and walk around five minutes every hour. You can even set a timer to remind yourself. In a 2019 sports medicine study , aspects of cognitive function improved among participants who broke up periods of prolonged sitting. Similar benefits have been seen among schoolchildren—evidence that maybe a little recess time might not hurt for us grownups, too.
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The exact diet that can damage your heart can also damage your brain, namely food and drink high in fat and sugar. According to a 2017 Alzheimer’s study , people who drank more than one sugary beverages each day had a smaller brain volume and scored less on memory tests, both of which can indicate potential Alzheimer’s disease in the future.
Research also tells us that a healthy diet may preserve brain function, including memory and processing speed. Diets tailored to individual characteristics, including cultural background, have shown particular promise in this area, research says.
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The National Institutes of Health points to the Mediterranean diet as one that is also good for your brain. The diet puts a premium on vegetables, whole grains, fish and olive oil. The DASH diet (Dietary Approaches to Stop Hypertension) is another good choice, says Dr. Kaplan.
It’s also a good idea to moderate alcohol, with a 2022 study found that even two drinks a day versus one was associated with a noticeable shrinkage in brain volume—read Drinking This Much Alcohol a Week Can Negatively Affect Your Brain . You spend a lot of time alone
Loneliness has been associated with cognitive decline, while being engaged also helps you find purpose and meaning in life—which research has linked with maintaining cognitive health and a lower risk for dementia. What to do
Look for ways to meaningfully interact with others: a long conversation or a shared activity. Also, have your hearing checked. “Poor hearing is a risk factor for cognitive decline,” says Verghese. Hearing loss can lead to depression and social isolation, as well as reduced sensory input that can lead to less brain stimulation.
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We mentioned already that many heart-healthy practices will also benefit your brain. Top of the list is maintaining a normal blood pressure, says Dr. Verghese.
Both high and low blood pressure (low is more common in your 80s and 90s) can compromise your cognitive functioning. “At the most basic level, it’s not getting enough blood to the brain,” he explains. “It hardens and narrows blood vessels. It might also cause changes in brain cells and neurotransmitters.”
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Take steps to keep your blood pressure less than 120/80 mmHg, which is considered normal. You cheat on sleep Skimp on sleep, and you run the risk not only of fogginess the next day but also of declining mental function over the long-term. “If you’re very exhausted, you don’t have the same focus as you do when you sleep and exercise,” says Dr. Park. What to do Adults should get at least seven hours of sleep a night, […]