Believe your mind is too mature to pick up new skills or prevent mental deterioration? Think again.
The research highlighted in the journal Cell Stem Cell In 2019, it was disclosed that neurons keep forming in the region of the brain responsible for memory processing throughout your 40s, 50s, and even into your 90s.
"Maintaining your brain health is an ongoing investment," according to Dr. Teresa Liu-Ambrose, PhD, PT , holds the position of Canada Research Chair in Physical Activity, Mobility, and Cognitive Neuroscience at the University of British Columbia. "When you consistently participate in activities beneficial for the brain, your mind becomes better equipped to withstand the effects of aging and diseases."
Here’s what individuals can do currently to maintain sharp minds when they reach their 80s.
1. Start moving
Use that pedometer effectively. According to a study from 2019, individuals who began walking at least 10,000 steps each day during middle age had brains that appeared about 2.2 years younger compared to those who did not engage in regular physical activity. This finding was published in JAMA Network Open Moreover, becoming fit during this stage of life can help protect against depression in later years, according to a 2018 study published in JAMA Psychiatry .
All this happens partly due to the fact that exercising decreases inflammation and triggers the production of substances that encourage the development of new brain cells and blood vessels within the brain. "Moreover, it boosts feelings of happiness, diminishes stress levels, and enhances sleep quality—factors that collectively contribute to maintaining optimal brain health," explains Dr. Liu-Ambrose.
2. Eat your greens
Individuals who have about one daily serving of leafy green vegetables are found to be mentally eleven years younger compared to those who seldom include them in their diet, as revealed in a 2018 study published in the journal. Neurology .
Research suggests that lutein, a compound present in foods like kale and spinach, might be responsible for this effect. A study published in Frontiers in Aging Neuroscience In 2016, research indicated that lutein aids in supporting gray matter within the region of the brain linked to memory. As lutein accumulates in the brain throughout one’s lifetime, consuming greater amounts consistently over an extended duration can lead to enhanced cognitive benefits for the brain.
3. Solve Sudoku daily
...or try doing a daily crossword! According to two studies from 2019 published in the journal, both activities appear to sharpen the mind considerably. Journal of Geriatric Psychiatry Internacional.
In fact, individuals who participate in such cognitive exercises exhibit problem-solving capabilities and short-term memory similar to those approximately eight years their junior. Furthermore, enthusiasts of word puzzles demonstrate problem-solving skills akin to those of a decade younger.
4. Manage your blood pressure
As you might be aware, high blood pressure can increase your chances of developing heart disease and suffering from strokes. However, experiencing hypertension during your middle ages—your 40s, 50s, and 60s—not only heightens these risks but also boosts the likelihood of cognitive decline further down the line, as stated by the National Institute on Aging.
Therefore, make certain to consume flaxseeds, bananas, yogurt, and others. Foods that may assist in reducing blood pressure And make sure not to overlook reducing your salt consumption as well.
5. Protect your sleep
"If you want your mind to stay sharp as you age, make quality sleep a priority today," suggests Chris Winter, MD a board-certified neurologist and the writer of The Sleep Solution Deep, rejuvenating sleep is crucial for the production of growth hormones. Research indicates these help maintain vital brain functions such as memory retention and sharpness.
Furthermore, our brains are designed to eliminate waste products such as the amino acid beta-amyloid during sleep. Poor quality sleep leads to an accumulation of this waste. As explained by Dr. Winter, "The buildup of beta-amyloid constitutes the primary element of Alzheimer's plaques."
6. Sip smart
Here's to good health! A 2018 study published in the journal indicated that moderate wine consumption might reduce brain inflammation and assist in eliminating toxins from the brain. Scientific Reports “That doesn’t mean people who don’t consume alcohol should—or have to—begin doing so,” he states. Julie Andrews, RDN , a registered dietitian nutritionist and the writer of The MIND Diet Plan and Cook Book .
Although light to moderate alcohol consumption enhances the body’s ability to remove waste products, greater amounts can hinder this process, leading to increased inflammation. "Should you choose to drink, limit yourself to just one 5-ounce glass of wine daily for better brain health," she advised.
7. Avoid processed foods
Eating processed foods triggers immune-like cells known as glial cells within the brain. "This may result in chronic mild inflammation, contributing to the onset of Alzheimer's disease," according to Emeran A. Mayer, MD, PhD , a specialist in the interplay between the brain and gut microbiome, and the writer of The Mind-Gut Connection .
Furthermore, a study from 2014 that was published in the Nutrition, Health & Aging Journal discovered that consuming large amounts of processed foods can result in a reduction of brain matter, which could contribute to dementia .
Even if you've been a lifelong enthusiast of fast and convenience foods, "making small healthier adjustments gradually can make a difference," asserts Andrews. "It's never too late to enhance your eating habits to lower your chances of developing dementia."
8. Keep friendships strong
Arrange a brunch meeting, take group strolls, or make plans to frequently catch up with your pals, suggests Joel Salinas, MD , an assistant professor of neurology at Harvard Medical School, stated, "Providing ongoing emotional support activates particular neural pathways that result in the generation of BDNF—a substance essential for repairing brain cells and forming new synaptic connections."
In a study from 2017 published in Alzheimer’s & Dementia: Translation of Research into Clinical Practices , Dr. Salinas found that a dwindling social circle can reduce BDNF levels, which can increase the risk of Alzheimer’s disease. Later research reinforced the health impacts of loneliness. “As we age, it’s common for social networks to shrink, making it very important to foster what we already have,” he says.
9. Incorporate additional berries into your meals
Berries are one of the defining features. Foods for a Brain-Friendly Diet ", due to their antioxidant content which combats oxidative stress," explains Andrews. Oxidative stress Significantly leads to the reduction of the brain-protecting omega-3, known as docosahexaenoic acid or DHA. "Eating just a few portions of berries each week can have a substantial effect on maintaining levels of DHA and overall cognitive function," she explains.
Actually, consuming two or more servings of blueberries or strawberries every week can postpone cognitive decline by approximately two and a half years, as indicated by a study from 2012 published in the journal. Annals of Neurology.
10. Practice meditation to enhance your brain health
It might be beneficial for you to begin incorporating meditation into your everyday schedule.
In a 2016 study whose findings were released in NeuroImage In the study, scientists examined the brains of individuals at the age of 50 who practiced meditation. The findings indicated that these meditators' cognitive ages were approximately 7.5 years younger than those who did not engage in meditation. Moreover, for every year beyond the age of 50 that participants continued to meditate, they gained an extra benefit equivalent to reducing their brain’s biological age by one month and 22 days.
The researchers hypothesized that the mental effort involved in meditation stimulates the growth of new neurons and the development of synaptic connections.
11. Include additional types of fish on the menu
The omega-3 fatty acid known as DHA appears to aid in maintaining normal and efficient brain function. As stated by Andrews, "Your body cannot generate this substance independently; therefore, it needs to be consumed." Fish such as salmon, herring, mackerel, tuna, and sardines are abundant sources of DHA.
This clarifies why studies have shown that consuming merely one portion of fish per week can enhance cognitive abilities—an effect that remains valid even for individuals with a high likelihood of encountering Alzheimer’s disease.
12. Prevent type 2 diabetes
Individuals with prediabetes and diabetes often experience poorer long-term memory and face greater challenges in problem-solving when contrasted with people who have normal blood glucose levels, as revealed by a comprehensive study featured in Diabetologia in 2018.
Nevertheless, researchers observed that when patients and their physicians make efforts to postpone and manage diabetes, brain function tends to improve.
13. Consume walnuts to improve your brain health
Although every type of nut can be regarded as good for the brain, walnuts stand out particularly due to their positive impact on brain health, thanks to being rich in the essential omega-3 fatty acid known as alpha-linolenic acid (ALA). This ALA gets partially transformed into docosahexaenoic acid (DHA), which is noted for being the most prevalent fat found within our brains; thus, consuming foods containing this nutrient significantly aids in maintaining optimal cognitive functions, according to Andrews.
In reality, a 2014 study indicates that consuming walnuts frequently can enhance cognitive functions such as rapid thinking, mental adaptability, and memory improvement. The Journal of Nutrition.
Don’t care for walnuts? Studies indicate that individuals aged 55 and above who consume over 10 grams (approximately two teaspoons) of tree nuts such as almonds, hazelnuts, or peanuts every day tend to have significantly keener cognitive abilities.
14. Tame stress
The problem isn't stress itself; it's your reaction to it.
A study published in the journal in 2019 Psychosomatic Medicine discovered that individuals who respond to stressful events with pessimism encounter poorer mental clarity and cognitive well-being compared to those who handle stressful circumstances more calmly.
If you lean towards the negative end of the spectrum, begin exploring methods to change how you react to stress right away. Studies have shown that individuals who excessively respond to stress as they age (particularly those in their 70s and older) tend to score lowest on mental ability assessments.
15. Acquire a new ability
A study published in The Gerontologist In 2013, studies revealed that individuals above the age of 60 who engaged in creative pursuits such as attending painting classes or studying musical instruments experienced significant enhancements in memory retention and cognitive processing speeds. Experts suggested that involvement in these kinds of activities fortifies the brain’s protective mechanisms against decline.
However, there’s no need to delay learning new things until you reach 60 years old. The American Psychological Association states that the quantity of white matter—comprising nerve fibers along with their protective coverings—in your brain continues to grow up until around age 50. This period positions middle age as an optimal time for enhancing cognitive abilities.
About the Experts
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