The brain naturally changes with age, but this does not necessarily mean that cognitive abilities, learning, and memory will significantly decline. According to the U.S. National Institute on Aging (NIA), various lifestyle and health factors can influence cognitive health.

Regular physical activity

Physical activity benefits not only cardiovascular health and muscles but also the brain. The NIA cites studies showing that physical activity is linked to several aspects of brain health and cognitive function. The general recommendation is for adults to engage in at least 150 minutes of physical activity each week; brisk walking is a simple starting option.

Gentle walking is a simple way to relax, reduce stress, and support brain health. Photo: Ngoc Thanh

Learn new things

Reading books, learning a foreign language, playing a musical instrument, acquiring a new skill, or engaging in activities that require critical thinking ensures the brain is regularly used. These forms of cognitive training can help maintain some cognitive abilities in older adults.

The Times of India also lists reading, solving puzzles, learning new skills, and creative activities as ways to regularly stimulate the brain.

Healthy eating

Diet also contributes to brain health. The NIA advises prioritizing nutrient-rich foods, abundant in vitamins and fiber, while limiting animal-derived fats.

The MIND diet, which combines principles from the Mediterranean and DASH diets, includes foods such as leafy greens, berries, nuts, and omega-3 sources. However, no single food should be viewed as a "brain-rejuvenating" method; the overall dietary pattern is what truly matters.

Adequate and consistent sleep

Sleep plays a crucial role in physical and mental health. During sleep, the brain has time to consolidate memories, process information, and recover from the day's activities. Older adults should aim for about 7-9 hours of sleep each night and maintain a regular sleep schedule. Sufficient sleep is also one of the habits emphasized by The Times of India for maintaining brain function as age increases.

Maintain social connections

Meeting friends, conversing with relatives, joining community groups, or volunteering helps maintain social interaction, reduces feelings of loneliness, and provides opportunities for the brain to be stimulated through communication, sharing, and information processing. Some studies indicate that maintaining an active social life can contribute to supporting cognitive health in older age.

Manage stress

Prolonged stress can affect mental health, concentration, and memory. Activities such as meditation, yoga, journaling, deep breathing, or gentle walking help relax, reduce stress levels, and enable the brain to function more effectively. Regularly maintaining these habits can also improve sleep quality and overall health.

However, instead of viewing one individual method as a way to prevent brain aging, the focus should be on building an overall healthy lifestyle. Managing health factors such as blood pressure, diabetes, cholesterol, depression, getting sufficient sleep, and limiting alcohol intake can contribute to maintaining cognitive health.

Bao Bao (Compiled)