7 easy ways to boost your brain as you age, according to doctors

Experts share proven ways to promote better brain health at every age.

As we age, our brains experience both structural and functional changes. Over time, this can cause a decline in cognitive abilities, memory, and even emotional regulation. Certain lifestyle factors can accelerate an aging brain, and our genetics also play a role. The good news? Engaging in activities that stimulate your brain can help reduce these problems.

“Like muscles and the old adage ‘if you don’t use it, you lose it,’ exercising the brain can help protect it, to some degree, from typical memory decline and slowing,” says Carrie Ditzel, Ph.D. geropsychology and neuropsychology at Baker Street Behavioral Health.

Ditzel says brain stimulation can improve mental clarity, protect against decline and promote an overall sense of well-being. She also says that taking intentional steps to address your brain health puts control back in your hands, which is very reassuring and can even help motivate you to prioritize your health.

Next, we talked to doctors about their recommendations for brain stimulation strategies and activities.

Meet our expert

Carrie DitzelDRholds a PhD in clinical psychology, specializing in geropsychology and treating the impact of medical conditions on mental health.
Nadia KumentasNMDis a doctor of naturopathic medicine with Muse.
Poonam DesaiM.Dis an emergency physician and longevity expert based in New York City.

Move your body in healthy ways

You know exercise is one of the best things you can do for your body, but did you know it can also benefit your brain? Ditzel says to choose an activity you enjoy that specifically targets the heart and cardiovascular system. This can be brisk walking, yoga or pilates, weight lifting or swimming.

“Reframe your thinking around exercise, from weight loss or muscle toning to brain health, too,” says Ditzel. “We often lose motivation to exercise if we don’t see results with weight loss on the scale, but if you can remember that every time you exercise, you’re giving your brain a boost and potentially protecting it from cognitive decline . , then you might find a little more motivation and feel positive about the activity.”

Listen to different types of music

Listening to music instantly affects your mood and is also linked to brain health. “Engagement with different styles of music has been shown to have multiple effects on the emotional and cognitive functions of the brain,” he says Nadia KumentasNMD, MD with Muse. It can impact learning and memory processes, stimulate the development of auditory skills, and improve attention and memory, making it a valuable practice for overall brain health.

Try creating playlists of various genres that cater to different moods and activities, and use music throughout the day to lift you up and energize you. “You have uplifting tunes for exercise, soothing music for relaxation, and inspirational tracks for creative work,” says Dr. Commented.

A friend is calling

Humans are social creatures – even the most introverted among us. Nurturing and maintaining healthy relationships with friends and family is a great way to stimulate your brain and feel better all around.

“Healthy relationships are important, especially as we age, for many reasons,” he says Poonam DesaiMD, an emergency physician and longevity expert based in New York City. “They can provide support, which is essential with the transitions and health changes that come with ageing, and reduce isolation. Loneliness can lead to depression, which can lead to reduced physical activity and reduced nutrient intake.”

Spending time with others also provides a sense of purpose and belonging, and even everyday conversations and discussions can prove highly stimulating.

Take a book

Put the phone down and pick up a book. Whether you prefer a steamy romance novel, a fascinating piece of non-fiction, or an engrossing mystery, reading boasts plenty of benefits for your brain. It inspires critical thinking, expands vocabulary and language, improves concentration and aids memory as you follow plot lines and retain and retain new information.

Manage your stress

Poorly managed chronic stress can have a serious effect on your nervous system as well as your emotional and mental health. Research shows it can have a negative impact on your physical well-being too.

“When stress is high, we’re at risk for greater feelings of anxiety and sadness, both of which can lead to things like decreased appetite, poor sleep, and changes in our focus and attention,” says Ditzel. “If aging is already affecting your cognition, stress can only exacerbate these difficulties.”

Her suggestion is to keep a mental note of your level. of stress. Learn what triggers your stress and what activities help reduce those feelings. Also think about what activities have brought you joy and minimized anxiety in the past.

Find hobbies that create a sense of purpose

Feeling a strong sense of purpose is a crucial part of the human experience, and perhaps even more so as we age.

“As we say goodbye to some of the roles and responsibilities we had earlier in life – such as childcare or our occupations – we are likely to withdraw and become disillusioned and potentially understimulated by life”, says dr. Ditzel. “This may be a risk factor for poor cognitive health.”

Her advice is to find something you enjoy and make time for the hobby. It doesn’t have to be something new or grand in scope, but rather something that gives you a sense of accomplishment. Maybe it’s taking a class, taking up a new job, volunteering, or starting a garden.

Allow for some downtime

While boredom is often viewed as a negative state of mind, Dr. Kumentas says research has found that this downtime can actually trigger increased creativity, self-reflection and problem-solving skills.

“For example, studies have shown that boredom can lead individuals to seek out more stimulating and creative endeavors and even encourage mind wandering, which contributes to future planning and personal development,” says Dr. Commented. “Furthermore, boredom could act as a motivational tool, pushing people to pursue new goals and learning opportunities.”

Set aside 20 to 30 minutes each week to practice mindfulness and enjoy your surroundings without phones, music, TV or other distractions.