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Chicago Home and Lifestyles – 5 tips for keeping your brain healthy at every age

3d illustration of a brain character in glasses running

Even if you haven’t passed 60 yet (like I have), it’s never too early to start thinking about your brain health. So even though these tips are mainly for those of us over 60, they’re a good idea for anyone of any age!

Keep moving. Exercise is probably the single most important thing you can do to enhance your brain’s function and resilience to disease. Inactivity is one of the most significant risk factors for dementia. Exercise reduces inflammation while stimulating the function and growth of neural cells. Aerobic exercise gives cognitive benefits, though exercise like weightlifting is important too as it builds muscle. But it really doesn’t take much—even a short walk every day makes a difference.

Get enough sleep. Sleeping well is one of the most effective ways to improve brain function. It seems to clear the brain of debris that can build and cause problems. While it is important to rest it’s better to replace daytime naps with a walk out in nature. You can also add a gratitude practice to reduce stress for better sleep. Taking breaks from emails and social media can definitely reduce stress. 

Challenge your brain. Taking a class or learning a second language provides fun, complex challenges. But its nor just about academic challenges! Finding something you enjoy that also gives you a sense of purpose helps the brain stay in shape. Something like community volunteering can be especially fulfilling. 

Eat well. The best diet is a Mediterranean one—rich in vegetables, fruits, whole grains, poultry, fish, and olive oil. Stay away from refined sugars and overly processed foods. Stay hydrated. Add more Omega-3 fatty acids from fish (not pills). Reduce portions and try intermittent fasting. Pro tip: plan ahead and have healthy snacks handy when you get hungry!

Build connections. Having close relationships may help you to live longer. Loneliness seems to be a factor in developing Alzheimer’s. Combine socializing with other activities that get you moving or learning. Staying connected virtually, while less than ideal, can be helpful if you live remotely without many social supports.  

Kathleen Weaver-Zech and Dean’s Team Chicago