Highway to Health: Brain Health for Better Aging

Brain health involves cognitive functions like memory, attention and decision-making. Prioritizing brain health can improve your well-being as you age and may also reduce your risk of developing age-related health conditions. For example, research suggests that up to one-third of dementia cases may be preventable.

To enhance mental performance and guard against dementia and cognitive decline, here are some steps you can take to help care for your aging brain:

• Maintain a balanced diet. Incorporate fruits, vegetables, whole grains and lean proteins into your meals. Foods rich in omega-3 fatty acids, like salmon and walnuts, are particularly beneficial for brain health.
• Engage in regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, like brisk walking. Physical activity improves blood flow to the brain and reduces inflammation, which supports thinking functions.
• Prioritize quality sleep. Strive for seven to nine hours of sleep each night. Adequate rest is essential for memory cataloguing and overall cognitive performance.
• Manage stress effectively. Chronic stress can increase blood pressure, which has a negative impact on brain function. Practicing mindfulness, meditation or other stress-relief techniques can help improve brain function.
• Stay mentally active. Challenge your brain with puzzles, reading or learning new skills. Engaging in mentally stimulating activities helps build cognitive resilience.
• Use alcohol in moderation (if at all). Excessive alcohol intake can lead to memory loss and cognitive deterioration. Limiting your consumption to moderate levels—defined as up to one drink per day for women and up to two drinks per day for men—can protect brain health.
• Stay connected to your healthcare team. Certain medications and treatments can affect brain function. Ask your healthcare provider about the side effects of your medications and make decisions about your treatment plan together.

Integrating these practices into your lifestyle can enhance cognitive function and allow you to continue doing the things you love. By taking proactive steps to nurture your brain health, you can build a strong foundation of well-being throughout your life.