Skip to content
A: There are three major things you can do. I call them the Big Three – adequate activity, good nutrition, and sleep. If you pay attention to the Big Three, you will go a long way to maintaining a ‘smart’ brain as you get older.
Adequate activity includes both physical and mental. Physically, you should try to get at least 30 minutes of activity each day. This could be going for a walk, actively cleaning your house, playing with your dog on the beach, etc. You might want to take up yoga which doesn’t always look like it but can give a great physical workout.
If you’ve always wanted to learn to dance, now’s the time. Research shows that dancing is not only good for muscles, the heart, and maintaining a good sense of balance, it is also good for keeping the mind sharp. Unlike walking, running, or cycling, dancing involves memorizing movements, routines, and demands reacting at the moment. This cognitive demand, like physical exercise, builds the body, strengthens your mind.
And, if you are new to dance, you have the extra advantage of learning something new which is one of the best activities for keeping an aging brain sharp. In addition to learning new things, other tasks which help maintain mental sharpness include reading widely, doing crosswords and puzzles, as well as playing brain games. Be sure to engage as many of your senses as possible. You might learn a new craft such as sculpting, knitting, or leatherwork where touch comes into play. Try guessing what spices or herbs might be in a new dish you are tasting. The more you engage your senses, the more help your brain has in learning and retaining new skills.
While good nutrition is always important for good health, it can be especially important as we age. Making sure that you get the vitamins and minerals that you need by eating good food such as leafy greens, lots of colors (carrots, sweet potatoes, red cabbage, etc.) will also help. Some research shows that D and B vitamins are essential for brain function. Some studies have indicated that reduced calorie intake as we age is a healthier way to go.
Restful sleep is critical for good health at any age, but it is especially important as we get older. Studies have shown that our sleep naturally deteriorates as we get older, specifically the slow wave sleep patterns that happen in deep sleep. This is related to memory loss and may explain why we have a tendency to become forgetful as we age. Knowing this, it is even more important that we create routines to get the best rest possible. This includes ensuring that we get enough physical exercise during the day and that we program our bodies to ease any insomnia and take advantage of our nighttime sleep schedule. Naps also help.
By taking care of your activities, both physical and mental, eating right, and managing for optimum sleep you will be doing the most important things to ensure a ‘smart’ brain as you age.
Do you have a question for Dr. Stubbs? Fill out the form below and, if your question will be of interest to others, your question will be answered on this site.