Exactly How To Maintain Vibrant Brain Function As You Age

1. Keep your brain active

To maintain vibrant brain function, it is crucial to continuously challenge and stimulate your cognitive abilities. I recommend engaging in activities that require mental effort such as puzzles, (1)  crosswords, (2) or practicing a foreign language. (3) Such activities stimulate neural pathways, enhance memory retention, and promote neuroplasticity. 

2. Stay social

Additionally, social interaction and maintaining strong relationships contribute to cognitive well-being. In fact, studies have shown that isolation can lead to (4) brain atrophy so staying involved in community is key for keeping your mind sharp over time. Engage in conversations, join community groups, or volunteer to keep your mind active and socially connected. 

3. Get enough sleep

We all know by now that sleep is important for our health, but did you know that getting enough sleep can actually lower your risk (5) of dementia? Researchers believe this due to the fact that when you sleep your brain clears out abnormal proteins and works to solidify memories, leading to a healthier brain and better memory. It is recommended that you get anywhere between 7-9 hours of sleep per night. But if you find yourself tossing and turning, check out my article here for tips on getting your best night’s sleep ever.

4. Move daily

Not only does exercise help you stay active and independent as you age, daily movement has also been shown in studies (6) to mitigate and in some cases, prevent, the development of Alzheimer’s. 

5. Address any mental health concerns

Our understanding of the mind-body connection is continuing to evolve as we gain more insight into how our mental health impacts our physical health and vice versa. And when it comes to our mental health, new research (7) is showing that people with a history of depression and anxiety are at an increased risk of developing dementia. 

6. Stay away from sugar

According to the latest medical research, (8) Alzheimer’s is now being referred to as “Type III” diabetes due to its connection with high blood sugar. Diabetes is a known risk factor for dementia but studies are continuing to show just how much sugar can hurt cognitive function. But do you know what fuels your brain? You guessed it - healthy fats. That’s why a Mediterranean diet full of healthy fat-rich foods like fish and olive oil always makes the list for the best diets to mitigate dementia risk.

7. Try mushrooms

No, not those kinds of mushrooms. Medicinal mushrooms - aka adaptogenic mushrooms - have zero psychedelic properties and have been used for centuries across different cultures due to  their healing abilities for everything from hormone imbalances to brain health. Varieties like Lion’s mane, chaga, reishi, and cordyceps have been backed by extensive clinical studies proving their ability to improve memory and mental clarity, support neurogenesis, and even reduce your risk of developing Alzheimer’s. For my complete guide to using mushrooms for brain health, check out my article here.

8. Take care of your heart health

Your body is brilliantly designed and more interconnected than you realize. Studies have found (9) that the same risk factors for cardiovascular disease such as high blood pressure, obesity, and blood sugar problems, can also negatively impact your brain health and lead to cognitive decline.

9. Start a meditation practice

Regular meditation has been linked to an increase in cortical thickness, particularly in regions associated with attention, sensory processing, and emotional regulation. Known as cognitive reserve, this provides a protective buffer (10) to help reduce the risk of cognitive decline in Alzheimer’s and other dementia related diseases.

10. Listen to or play music

Music has a remarkable ability to enhance cognitive function and memory. When you listen to music or engage in playing an instrument, various regions of our brain are activated, stimulating neural connections and promoting neuroplasticity. Music can improve cognitive function by enhancing attention, focus, and concentration and it can also evoke emotional responses, which aid in memory formation and retrieval. Listening to music can also reduce stress and anxiety, which can have a positive impact on your mental health to reduce dementia risk.

Thankfully, there are many ways that we can optimize our brain health and by using these tips as a roadmap, we can support our brains no matter where we are at in the aging process. 

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