It’s always important to take measures to protect your brain, but as we age and the risk of cognitive decline increases, prioritizing your noggin becomes even more essential. In middle age, you may find that your brain just isn’t as sharp as it used to be. But the good news is that there are a few simple steps you can take to keep your cognitive health in the best shape possible, even as you get older.
It’s not all puzzles and brain games (although these are great activities to help)! Below, we’re highlighting three expert-approved daily habits to ensure your brain stays in tip-top shape over 50, from a daily dose of socializing to a bit of movement to get you going.
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1. Stay social!
Spending time with loved ones, talking to your neighbors, and participating in community events isn't just a great way to feel good and stay connected to the world around you; it's also been proven to have a significant effect on your brain health. In fact, experts agree that social interaction is one of the keys to a longer life.
"Social contact with others at least twice weekly has been shown to slow cognitive decline," registered nurse Lauren Thayer says. Social interactions can contribute to brain plasticity, which is the brain's ability to adapt and form new connections. Engaging in novel and varied social activities may promote the development of new neural pathways, enhancing cognitive flexibility and resilience—and, in turn, help preserve your memory.
2. Physical exercise
It's not a novel idea that exercising is healthy. We've all been hearing this for ages! However, while you may most frequently associate physical activity with a healthy body, it's important to remember that getting your body moving and your blood flowing is also integral to your cognitive health.
"Engaging in at least 75 minutes of vigorous physical activity or 150 minutes of moderate exercise per week has been said to lead to improved memory and reduced risk of cognitive decline," Thayer tells us. Luckily, there are plenty of great exercises to choose from.
3. Cognitive activity
It isn't just physical exercise that can help keep your brain healthy. Engaging in cognitive activities that flex your noggin can actually have a significant impact on your memory.
"Exercising the brain through things like playing cards, reading, crossword puzzles, or word searches has been shown to improve memory and slow cognitive decline," Thayer confirms. So pick up the newspaper and fill out that crossword every day—you could even kill two birds with one stone by completing it with a loved one to check "social interaction" off your list as well!
Habit to Ditch: Eating Too Many Processed Foods
From packaged snacks to fast food, ultra-processed foods are among the most popular choices around—but they're terrible for your health, and that includes your cognitive wellbeing.
"Ultra-processed foods promote chronic inflammation and oxidative stress, which damage brain cells," Doctor Kimberly Idoko, MD, Esq., Board-Certified Neurologist and Medical Director at Everwell Neuro says. Instead, she recommends a brain-boosting diet rich in colorful vegetables, healthy fats like olive oil and nuts, and lean proteins to reduce inflammation and support cognitive function.
Good to know!
