Jade Small
Jade Small
October 26, 2024 ·  5 min read

15 Things to Start Doing at 50 That’ll Save Your Brain at 80

Many believe that once we hit a certain age, our brains slow down, making it harder to learn new things or prevent cognitive decline. However, this is far from the truth. Research in Cell: Stem Cell shows that new neurons can continue to form in our brains, even into our 90s. According to Dr. Teresa Liu-Ambrose from the University of British Columbia, brain health is like a lifelong investment—the more you engage in brain-healthy behaviors, the more resilient your mind can become as you age.

Start Moving to Boost Brain Power

Physical activity plays a huge role in maintaining brain health. Walking at least 10,000 steps daily has been shown to keep brains younger, by an average of 2.2 years, compared to those who are less active. Research also suggests that staying fit in middle age can protect against depression in senior years. Exercise reduces inflammation, promotes brain cell growth, and improves mental well-being, reducing stress and enhancing sleep—all essential for a healthy brain.

Green Your Diet for Cognitive Health

Eating leafy greens regularly can significantly slow cognitive aging. A study in Neurology found that people who ate one serving of greens daily had brains that were 11 years younger than those who skipped them. Nutrients like lutein, found in kale and spinach, are believed to support gray matter in the brain, which is critical for memory. Consuming these greens over a lifetime only enhances the benefits.

Exercise Your Mind with Puzzles

Brain games, like Sudoku or crossword puzzles, are an excellent way to keep your mind sharp. Studies published in the International Journal of Geriatric Psychiatry show that regularly doing puzzles can give people problem-solving abilities and memory retention equal to someone eight years younger. Word puzzles, in particular, can sharpen cognitive skills by as much as 10 years.

Keep an Eye on Your Blood Pressure

Maintaining healthy blood pressure is essential for your brain, especially as you age. Hypertension in your 40s, 50s, and 60s has been linked to an increased risk of cognitive decline later in life. Keeping blood pressure in check can reduce the risk of heart disease, stroke, and brain-related issues as you get older.

Prioritize Sleep for a Healthy Brain

Good sleep is vital for keeping your brain healthy as you age. Dr. W. Chris Winter, author of The Sleep Solution, stresses the importance of deep, restorative sleep in promoting growth hormones that help maintain memory and alertness. Sleep also helps the brain clear out harmful waste like beta-amyloid, a key component in Alzheimer’s plaques, preventing its build-up.

Drink Smart: Moderation is Key

Light to moderate wine consumption may help brain health by reducing inflammation and aiding in toxin removal. However, too much alcohol has the opposite effect, increasing inflammation and impairing brain function. A daily 5-ounce glass of wine may offer some protection, but if you don’t drink, there’s no need to start.

Limit Processed Foods for Mental Clarity

Eating processed foods can activate immune-like cells in the brain, causing inflammation that may lead to Alzheimer’s disease. A diet rich in whole, unprocessed foods can significantly reduce brain inflammation. Even small, healthier changes in your diet can add up over time, protecting your brain from cognitive decline.

Stay Social for a Stronger Brain

Maintaining friendships and social connections is crucial for mental health. Dr. Joel Salinas of Harvard Medical School explains that emotional support activates brain circuits that help create new connections and repair brain cells. Studies have shown that having a shrinking social circle can reduce these benefits and increase the risk of Alzheimer’s disease. Staying connected with friends can help keep your brain healthier for longer.

Eat Berries for Brain Health

Berries, rich in antioxidants, are powerful brain protectors. These fruits help combat oxidative stress, which can damage brain cells over time. Consuming just two servings of blueberries or strawberries each week has been shown to delay memory decline by over two years, according to research in the Annals of Neurology. Adding more berries to your diet is a simple and delicious way to maintain brain health.

Meditate to Keep Your Brain Young

Meditation can help slow the aging process in your brain. A study in NeuroImage found that 50-year-old meditators had brains that were about seven and a half years younger than non-meditators. Each year of meditation shaved additional time off their brain’s age. Meditation stimulates neural activity and can help your brain stay more youthful as you age.

Include More Fish in Your Diet

Fish is an excellent source of omega-3 fatty acids, particularly DHA, which is essential for brain function. Your body doesn’t produce DHA on its own, so eating fatty fish like salmon, mackerel, or sardines is crucial. Research shows that even one serving of fish a week can improve cognitive function and help protect against Alzheimer’s.

Control Blood Sugar to Protect Your Mind

People with diabetes or prediabetes have a higher risk of cognitive decline. Elevated blood sugar can affect problem-solving and memory. By taking steps to manage and control blood sugar levels, you can significantly reduce the risk of these brain-related issues as you age.

Walnuts: A Brain Superfood

Walnuts are packed with alpha-linolenic acid (ALA), an omega-3 fat that converts into DHA, the most abundant fat in the brain. Regular walnut consumption has been linked to improved memory and mental flexibility. If walnuts aren’t your favorite, other nuts like almonds and hazelnuts also offer brain benefits.

Manage Stress for Better Mental Health

While stress itself isn’t necessarily bad, how you handle it can make all the difference for your brain. Research in Psychosomatic Medicine found that people who react negatively to stress have worse cognitive health than those who remain calm. Learning stress management techniques now can help preserve cognitive function as you age.

Conclusion: Lifelong Brain Health is Possible

It’s never too late to start protecting your brain. By incorporating regular physical activity, eating a brain-healthy diet, engaging in mental challenges, and managing stress, you can keep your brain sharp well into your later years. Small lifestyle changes now can lead to big benefits in the future, ensuring that your brain stays resilient and healthy.

This content has, in part, been generated with the aid of an artificial intelligence language model. While we strive for accuracy and quality, please note that the information provided may not be entirely error-free or up-to-date. We recommend independently verifying the content and consulting with professionals for specific advice or information. We do not assume any responsibility or liability for the use or interpretation of this content.