Stimulating brain activity

Regular brain activity fosters new neural connections, maintaining flexibility and cognitive ability. To keep the mind sharp, middle-aged individuals should actively engage with friends, read books, listen to music, play chess, or pursue hobbies such as drawing, cooking, or learning a musical instrument. These activities stimulate the brain and help prevent cognitive decline.

Maintain an ideal weight

Maintaining a healthy weight at any age can reduce the risk of conditions such as cardiovascular disease, high blood pressure, stroke, diabetes, and neurological disorders. To manage weight as metabolism slows with age, individuals should adopt a healthy lifestyle including a balanced diet, adequate sleep, and at least 150 minutes of exercise each week.

Exercise regularly

Consistent physical activity helps maintain muscle strength, increases flexibility, and keeps the body active in older age. Adults should walk 20-30 minutes daily to support cardiovascular health and improve mood, while also incorporating strength training about two sessions each week, depending on their physical condition.

A woman exercises around Hoan Kiem Lake. *Photo: Giang Huy*

Maintain an optimistic outlook

A positive mindset helps the body better adapt to stress and age-related changes. Individuals who experience frequent or prolonged stress and anxiety are more susceptible to memory decline and mental health issues in later life. Conversely, maintaining a relaxed and optimistic state supports stable brain function and reduces the risk of dementia in middle age. Meditation, yoga, deep breathing exercises, or morning walks are beneficial for mental well-being.

Eat a healthy diet

Prioritize more protein in meals to protect muscle mass in older age. Healthy protein sources include: eggs, Greek yogurt, salmon, chicken, or beans. Additionally, supplement your diet with antioxidant-rich foods beneficial for the brain and omega-3s that support anti-inflammatory processes, such as berries, fatty fish, avocado, chocolate, green tea, and nuts.

Get enough sleep

Adults should aim for 6-8 hours of sleep each night. During sleep, the brain's glymphatic system becomes more active, removing toxic proteins and helping to reduce the risk of Alzheimer's disease. Quality sleep also helps the brain process and store information effectively, enhances memory, regulates the stress hormone cortisol, and supports immunity.

By Anh Chi (Source: Very Well Health)