How can you strengthen your brain health when you’re 50 or older? News headlines have been full of stories about how the coronavirus pandemic affected older adults’ cognitive function. Researchers at the University of Exeter and King’s College London found that older adults’ brain health declined significantly during the pandemic. They warn the decline could become a ticking time bomb if dementia cases rise.
Researchers point to pandemic-related factors—reduced physical activity, increased alcohol use, loneliness, and depression—as major contributors.
So how can you protect an aging brain in these circumstances? First, follow practical advice from experts.
Keep Learning
It’s never too late to learn something new. “Research shows that lifelong learning is crucial for our health and well-being,” says Dr. Anthony Thompson, head of the postgraduate psychology program at Arden University in the UK.
Acquiring new skills and knowledge can stimulate the growth of neural connections and boost the brain’s overall plasticity. That, in turn, supports cognitive abilities like memory, attention, and problem solving.
Master a new profession, learn a language, volunteer, pick up a hobby, or play a musical instrument—these activities can help keep your brain sharp.
Stay Active
“Engage in moderate-intensity aerobic exercise for at least 150 minutes a week,” recommends Dr. Adam Morton, a consultant psychiatrist for the elderly at the British clinic Pall Mall Medical.
That doesn’t mean you have to train for marathons. Dr. Morton says most people can gradually increase activity levels. The link between physical activity and cognitive health in older adults is supported by research.
Get Enough Sleep
Another key is getting good nighttime sleep, says Dr. Morton. It’s essential for memory and other cognitive functions. People over 50 should aim for seven to nine hours of uninterrupted sleep a night.
Dr. Morton says you should wake up feeling rested; if you don’t, depression or other problems may be to blame. Talk with your doctor about any sleep concerns.
Be Mindful of Your Diet and Alcohol Consumption
What we eat and drink affects cognitive function. A diet rich in fruits, vegetables, whole grains, and lean proteins supports brain health. Don’t forget omega-3s found in fatty fish and certain nuts. Also, drink enough water throughout the day.
Reduce smoking and alcohol use; ideally quit them altogether.
Relax
Chronic stress can harm cognitive function, says Dr. Morton. Practices such as meditation, deep breathing, and yoga can help reduce stress, and even simple outdoor walks are effective.
Don’t Isolate Yourself
Loneliness and social isolation are strongly linked to declines in physical and mental health, including cognitive function.
Keeping social ties and staying mentally active—through volunteering, for example—can boost brain health. Dr. Morton says preventing social isolation may help delay dementia.
If you don’t have family or close friends nearby, seek meaningful interactions with like-minded people in community groups and at cultural events.
