How to Keep Your Brain Young

I've been thinking about aging well lately, because I plan on getting the most out of the (hopefully) next several decades. A few weeks ago I shared the simple sit-stand test and what it can tell you about your flexibility, mobility, and strength. Today, it's all about keeping your mind active as you age. Just like with the sit-stand test, there are many things you can do to improve your brain health if you don't like where you're at now. 

Your Brain Doesn't Have to Slow Down

Until recently, scientists thought that as we aged, our brains would undergo a slow, inevitable, one-way decline. Well, it turns out they were wrong. We now know that our brains can form new connections, grow new neurons, and reorganize themselves well into later years. This is called neuroplasticity, and it means your brain works a lot more like a muscle than we once thought. 

Here’s an example: In a University of Illinois study, sedentary adults who started walking briskly 3x per week for a year increased the size of their hippocampus (your brain’s memory center) by 2%. Meanwhile, the control group actually LOST volume. That’s a pretty big difference with a minimum amount of effort. 

4 Ways to Keep Your Brain Young

There are things you can start doing now to help keep your brain functioning better for longer. 

1. Move Your Body: Strength training, brisk walking, dancing (one of the most studied and consistently protective activities for brain health), and learning new physical skills all show real results.
2. Feed Your Brain: Omega-3 fatty acids, found in fatty fish and fish oil supplements, are strongly linked to brain health and reduced cognitive decline. Eating leafy greens and berries while cutting back on ultra-processed foods also matters.
3. Sleep: This is non-negotiable. Your brain literally clears waste products during deep sleep, including proteins linked to Alzheimer’s. Aim for seven to nine hours a night. 
4. Learn Something New: Learn a language, an instrument, a craft, or just take a route you’ve never driven. Newness forces your brain to build new architecture rather than just reinforce existing pathways.

Challenge Your Mind

You know what they say - use it or lose it. Your brain simply wants to be challenged! Several years ago we visited my husband's family in Colombia for an extended time. They all speak excellent English, so it was easy to not bother trying Spanish. But then one of his cousins suggested nicely that my kids and I should practice it more. They were right, of course!

I decided to get the app Duolingo. It's very gamified which makes me want to practice, and it's working. I can't wait to impress them at our next visit with my progress. A surprising side effect is that I've become much better at remembering people's names and my memory seems to be much sharper in general. 

What can you do to challenge you brain today? 

REFERENCES:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC3041121/#:
• www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-health