As we age, caring for our brain becomes just as important as protecting our heart, bones, and muscles. The Alzheimer’s Association’s U.S. POINTER study offers hopeful news: lifestyle changes, especially those that target multiple risk factors, can help preserve memory and thinking skills in older adults.
The best part? These strategies are practical, science-backed, and easy to start. Whether you’re supporting a loved one or thinking ahead for yourself, here are four ways to invest in your brain health, starting today!
Stay active
Regular movement is one of the most potent tools for brain health. Aim for:
- 30 to 35 minutes of moderate-to-intense aerobic exercise, four times a week
- Strength and flexibility training, at least twice a week
Exercise boosts blood flow to the brain, reduces inflammation, and supports the growth of new neural connections. Whether it’s brisk walking, swimming, dancing, or gardening, consistency matters more than intensity.
Eat for brain power
What you eat matters. The MIND diet, a blend of Mediterranean and DASH diets, has shown promise in lowering Alzheimer’s risk. Focus on:
- Dark leafy greens, berries, nuts, whole grains, olive oil, and fish
- Limiting sugar, red meat, and unhealthy fats
Omega-3s found in fish, flaxseeds, and walnuts are important for brain function. And don’t underestimate the power of a home-cooked meal.
Staying hydrated is also key: water helps regulate body temperature, flush out toxins, supports memory and concentration, and keeps joints functioning smoothly. Keep a glass or bottle within reach throughout the day.
Think of your plate as a daily investment in your brain. A handful of walnuts, a salmon salad, or a bowl of blueberries can go a long way.
Keep learning
Keeping your brain engaged builds cognitive resilience. Try:
- A computer-based brain training program three times a week for 30 minutes
- Social and intellectual activities like book clubs, language learning, or volunteering
Digital brain training programs have shown promise in sharpening memory, attention, and processing speed. But you don’t need an app to benefit; casual learning, like a hobby or joining a book club, can make a meaningful impact. These activities work best when paired with other healthy habits like regular movement, balanced nutrition, and proactive healthcare.
Connect with others
Social connection is a powerful buffer against cognitive decline. Meaningful interactions help reduce stress, boost mood, and keep your brain engaged. Call a friend, join a community group, or chat with your neighbors; small moments of connection can make a big difference.
Sleep well
Your brain does its best cleanup work while you sleep. Aim for 7–9 hours of quality rest each night. Poor sleep can affect memory, mood, and decision-making. If sleep is a struggle, talk to your healthcare provider; there may be simple changes that can help.
Monitor your health
Brain health is closely tied to overall wellness. Keep tabs on:
- Blood pressure
- Weight
- Lab results (especially cholesterol and blood sugar)
Managing chronic conditions like high blood pressure, diabetes, and depression is key to protecting your brain. Regular checkups and open conversations with your doctor can help you stay ahead of potential issues.
Support for healthy habits
King County Department of Community and Human Services offers wellness programs and support through Older Adult Services. Seattle Parks and Recreation provides fitness classes and walking groups for adults 50+ through its Lifelong Recreation program.
If you’re looking for fresh, local ingredients to support brain-friendly meals, the Senior Farmers Market Nutrition Program can help. Eligible older adults receive vouchers to buy fruits, vegetables, herbs, and more from participating farmers markets. It’s a great way to eat well, support local growers, and stay connected to your community.
Learn more and apply through the Senior Farmers Market Nutrition Program (SFMNP).
It’s never too late
Your brain doesn’t wait for perfect conditions; it responds to what you do today. Every walk, every meal, every moment of connection adds up. And it’s never too late to start. Your experience is your strength, and your choices now can shape a brighter, more connected tomorrow.
Start small. Stay consistent. Your future self is counting on you.
Originally published 10/1/2025