Embracing Healthy Aging: Eight Ways to Keep a Sharper Mind for a Longer Time
As we welcome September, we also welcome the celebration of Healthy Aging Month, the perfect time to check in on your brain’s well-being and give it a tune-up it deserves. Aging may come with silver hair and a few more birthday candles, but it doesn’t have to mean losing your mental edge. In fact, keeping your mind sharp is not only possible – it’s essential.
So how do you stay quick-witted, curious, and mentally agile in your golden years?
1. Move Your Body
Physical activity improves blood flow to the brain, reduces inflammation, and may even stimulate brain cell growth. The CDC recommends aiming for 150 minutes of moderate aerobic activity per week. Remember that the best activity is whichever one you can stick to – so find something you enjoy! It can be brisk walks, dancing, or even chasing your grandkids around the yard.
2. Eat Brain Friendly Food
For optimal brain health, the Mayo Clinic recommends heart-healthy, brain-friendly foods like the ones found in the Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diets. Think leafy greens, berries, nuts, whole grains, and fatty fish. So next time you’re looking for a snack, try swapping out that bag of chips for some walnuts – your brain will thank you. Not sure where to start? Check out the Recipe Library in your Motivation Alliance app for hundreds of nutritious and delicious meals!
3. Never Stop Learning
Crossword puzzles are great, but you don’t need to stop there. Take up a new hobby, learn a language, or dive into that book you’ve been eyeing. Consistent cognitive engagement is massively important for maintaining long-term brain health.
4. Connect With Others
Social interaction is a fantastic way to encourage healthy aging in your brain. According to the National Institute on Aging, strong social ties are linked to better cognitive performance and lower risk of dementia. Whether it’s seeing a friend, joining a book club, or volunteering, connecting with other people keeps your mind sharp.
5. Take Sleep Seriously
Skimping on sleep can give you worse brain fog than a morning without coffee. The negative effects of sleep deprivation aren’t just limited to the short term. Studies conducted by the National Institutes of Health report that poor sleep may be linked to memory problems and an increased risk of developing degenerative conditions like Alzheimer’s. Aim for 7-9 hours of quality sleep per night.
6. Practice Meditation
Don’t underestimate the power of a few quiet minutes. Regular mindfulness or meditation practice can lower stress, reduce anxiety, and improve memory and focus. According to the National Institutes of Health, mindfulness-based interventions have shown positive effects on cognitive function and emotional health, especially in older adults. If you don’t know how to start, check out Motivation Alliance’s Mindfulness Practices for guided meditations.
7. Get Regular Checkups
When in doubt, check it out. Early detection of cognitive changes is key. Routine screenings and wellness exams can help catch warning signs of memory disorders before they become bigger issues. Talk to your healthcare provider about cognitive assessments, especially if you notice any persistent forgetfulness or confusion.
8. Stay Optimistic
Attitude matters when it comes to healthy aging – which means that reframing your aging journey in a positive light can make a tangible difference. Optimism, purpose, and a little humor go a long way in maintaining not just brain health, but life satisfaction as well.
So, here’s to sharp minds, spirited hearts, and lifelong learning. Healthy aging isn’t just about adding years to your life, it’s about adding life to your years.
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Resources:
Centers for Disease Control and Prevention. (2025, January 31). Physical activity boosts brain health. Centers for Disease Control and Prevention. https://www.cdc.gov/physical-activity/features/boost-brain-health.html
Frequent Social Contact in midlife may reduce dementia risk, Whitehall II Study Analysis Shows | National Institute on Aging. (2019, October 28). https://www.nia.nih.gov/news/frequent-social-contact-midlife-may-reduce-dementia-risk-whitehall-ii-study-analysis-shows
How the aging brain affects thinking | National Institute on Aging. (2023). https://www.nia.nih.gov/health/brain-health/how-aging-brain-affects-thinking
Mayo Foundation for Medical Education and Research. (2024, September 6). The Best Foods for Reducing Dementia Risk. Mayo Clinic. https://mcpress.mayoclinic.org/healthy-aging/the-best-foods-for-reducing-dementia-risk
Sevinc, G., Rusche, J., Wong, B., Datta, T., Kaufman, R., Gutz, S. E., Schneider, M., Todorova, N., Gaser, C., Thomalla, G., Rentz, D., Dickerson, B. D., & Lazar, S. W. (2021, August 27). Mindfulness training improves cognition and strengthens intrinsic connectivity between the hippocampus and posteromedial cortex in healthy older adults. Frontiers in aging neuroscience. https://pmc.ncbi.nlm.nih.gov/articles/PMC8430251/
U.S. Department of Health and Human Services. (2018, April 24). Sleep deprivation increases alzheimer’s protein. National Institutes of Health. https://www.nih.gov/news-events/nih-research-matters/sleep-deprivation-increases-alzheimers-protein?
Disclaimer:
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as substitute for medical advice from a trained healthcare professional.
If you have a medical condition or are under the care of a medical provider, please always seek the advice of a qualified medical professional before undertaking a new health care regimen. To that point, never disregard medical advice or delay treatment for a medical condition because of something you read on this site.
Listen to your care providers as they know you and your conditions best. Thank you for reading!
The Team at BSDI