6 Proven Ways to Keep your Brain and Memory Sharp

Our brains, like our bodies, need care as we get older. Perhaps we notice that we can’t remember where we left things, can’t find quite the right word in a conversation, or have trouble remembering names. This can be concerning though – how do we know if these changes are a normal part of getting older, or if they are signs of a larger health problem? 

Most of these instances are normal and are due to changes in brain structure. Our brains get smaller as we age, which leads to connections between neurons becoming interrupted. Blood flow to the brain also gets slower in some cases. However, in instances of severe memory loss, more severe conditions such as Alzheimer’s and Dementia could be causing some of these issues.

What is Dementia?

Dementia is a loss of cognitive functioning and occurs when nerve cells in the brain stop working, lose connections with other brain cells, and die. Dementia is more common as we grow older, but it is not a normal part of aging. People can live well into their 90’s without developing dementia.

There are many causes of dementia. These include:

Neurodegenerative disorders, which result in a gradual loss of neurons and brain functioning. There are many types of neurodegenerative disorders, but some of the most common are:

Alzheimer’s Disease: The most common cause of dementia. Alzheimer’s disease is caused when nerve cells become damaged and die. It most commonly impacts thinking, remembering, problem-solving, language, and other cognitive areas of the brain.

Lewy Body Dementia: The third most common form of dementia. Lewy body dementia is caused when abnormal protein deposits accumulate inside nerve cells, forming clumps called Lewy bodies. These cause nerve cells to no longer function, and can impair thinking, memory, behavior, sleep, mood, and movement.

Frontotemporal Disorders: The most common form of dementia for people under the age of 60. Frontotemporal dementia is caused by degeneration of the frontal and temporal lobes of the brain. This causes a progressive decline in behavior, language, and movement, but memory is usually relatively preserved.

Other types of progressive brain disease can occur, such as:

Vascular Dementia: The second most common cause of dementia. Vascular dementia is caused primarily by cerebrovascular disease, caused by conditions that block or reduce blood flow to various regions of the brain. This causes the brain to become deprived of oxygen and nutrients, which leads to cognitive impairment.

Mixed Dementia: A combination of two or more types of dementia.

6 Tips for staying mentally sharp as you age:

1. Learn Something New

According to the Alzheimer’s association, people who have more years of education have a lower risk of Alzheimer’s and dementia than those with fewer years. Research indicates that more education builds cognitive reserve, or the brain’s ability to use connections between nerve cells. This builds resistance to damaging brain changes that can be seen in Alzheimer’s.

Acquiring skills later in life also has the potential to reduce or delay cognitive changes due to aging, a recent study suggests. Try to learn a new subject or skill that is interesting to you!

See if there are free or discounted college programs for seniors in your area. Many colleges offer senior discounts for people wanting to continue their education. If you can’t find something in your area, online platforms such as EdX (free) and Masterclass (annual fee) provide online education about everything from wine tasting to data science.

Learn a new language! Duolingo offers free language learning both on your laptop and your phone. Studies have shown that language learning can prevent cognitive decline.

2. Eat a Neuroprotective Diet

Certain foods are shown to protect your brain health. Specifically, Omega-3, seafood, berries, and leafy green vegetables have been shown to be neuroprotective. Green tea also improves focus – it has also been shown to reduce the risk of Alzheimer’s disease and Parkinson’s. Further, avoiding saturated fats (the fats found in butter, fatty meats, and cheese) can have beneficial effects on your cognition.

Branch out in your diet! Try meals that include Omega-3 Fatty Acids, such as seafood and avocados.

Low-carb and ketogenic diets have also been shown to slow brain aging and reduce the risk of Alzheimer’s disease. In older adults, a low carb diet has shown to improve memory and reduce some effects of aging. Lastly, low-carb diets have been shown to reduce the progression of symptoms in Parkinson’s disease, another neurodegenerative disease that is often accompanied by a type of dementia. 

If you don’t feel comfortable adopting a whole new diet, some foods have been shown to have an impact on brain health on their own. Try to add a few of these foods that will improve your focus and concentration into your diet!

1. Load up on vegetables – especially the green leafy ones.

2. Eat your berries – blueberries and strawberries showed the biggest effect in cognitive decline out of all the fruits surveyed. 

3. Snack on nuts – they are packed with Vitamin E, known for its brain-protective qualities. Choose dry roasted or raw, unsalted nuts whenever possible, and you should have at least 5 servings a week.

4. Get fishy – fish, such as salmon, has been shown to keep your memory working smoothly. 

3. Get Moving

Exercise has been shown to decrease the risk of dementia by increasing blood flow to the brain. Researchers at McMaster University also found that short bouts of intense exercise over six weeks can improve memory performance. Further, doing a combination of aerobic and resistance exercise has been shown to increase brain power in adults over 50.

Try an online workout video! Mighty Health offers workouts designed specifically for adults over 50 years old, such as this low impact aerobics video. 

Check if your local gym has workout classes for seniors. Gym classes, such as YMCA classes, are a good way to meet more people in your community and improve your health. Try a gym locator to find a fitness center near you. 

Or, try implementing exercise into your transportation. Walking or biking instead of driving is an easy change you can make to improve your health. Some cities even offer bike-share programs so you don’t have to worry about the cost of purchasing and upkeep of a bike.

4. Give your Brain Some Down Time

Activities such as yoga and meditation give your brain breaks from nonessential information processing, as you are focusing on your breath and your surroundings. Yoga has been found to increase processing speed in older adults. Studies have shown that 20 minutes of yoga a day can increase brain function and leave you feeling more refreshed. Take some time to be present – either in nature, meditating, or practicing yoga.

Try guided yoga and meditation! If these activities are new to you, there are many yoga classes on Mighty Health and Youtube. It can also be a helpful resource for a beginner starting guided meditation.

If the idea of online yoga or meditation does not sound appealing to you, check if your local fitness center offers any yoga classes! Most gyms offer yoga classes for different abilities, and don’t be afraid to talk to the instructor before class about limitations and substitutions that you can do.

If you are feeling extra adventurous, try yoga outside – websites such as MeetUp and YogaFinder are great for finding new classes and communities that can push you out of your comfort zone safely!
Lastly, if classes aren’t your pace, check out guides on meditation to practice on your own.

5. Read and Write

According to the journal Neurology, regular reading and writing can reduce memory decline by 32%. Start journaling, subscribe to a magazine you like or find a writing club in your neighborhood. There are many ways to add some more creativity and exploration in your life through reading and writing!

Try easy writing exercises to get your creative gears churning! Creative writing is also shown to have de-stressing benefits.

Join a local book club! Try typing “[your city] Book Club” into MeetUp or Facebook Groups.Book clubs are great because they allow you to connect to your community while reading new books that you might never have read on your own.

If in-person book clubs are not your interest, there are also many virtual book clubs that meet on a regular basis, and can be found for almost any genre! There are also many lists of virtual book clubs that can help you find exactly what you are interested in.

6. Get Some Good Shut-Eye

Lack of sleep can lead to trouble with memory, concentration, and other cognitive functions, and cause negative effects over time. While you sleep, your brain cleans out waste productsmuch faster than it does while you are awake. Also, sleep is important in forming memories. Getting at least 7 hours of sleep every night is recommended. There is a science to a perfect night’s sleep.

Adopt a consistent routine. Try to go to bed and wake up at the same time every night. This creates biological signals that can regulate your body’s sleep cycle effectively, making sure you have a good sleep consistently.

Exercise regularly. Exercise can lead to more restful sleep, as it leads to more time spent in a deep sleep. Deep sleep helps to build memories, boost immune functions, support cardiac health, and control stress and anxiety.

Limit stimulants, such as coffee, cola, cigarettes, and chocolate before bed. These can disrupt your body’s sleep process, and lead to sleep disruptions.

Avoid alcohol before bed. Alcohol can disrupt your REM sleep cycle and slow-wave sleep, which are both important for building memories. It is best to avoid alcohol for 4-6 hours before you sleep.

Your brain needs more care as you age. There is no way to completely prevent Dementia or other forms of memory loss, but through these steps, you can make healthy choices for yourself and your brain. Dementia does not have to be part of getting older. 

The most important thing is to make sure that you are having fun! Get creative in implementing these recommendations. If you love baking, try to find healthy recipes that are neuroprotective. You do not have to completely change your routine – even small steps over time can have a large impact on your health!

And, check out health apps! There are many apps that can keep you accountable, and having a coach can make you up to 95% likely to reach your goals. Apps like Mighty Health have personal health coaches built in to help you reach your goals. 

Disclaimer: If you are feeling that you are experiencing memory loss, or if you are planning on starting an exercise program, it is important to consult your doctor.