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Forgot where you put your glasses? How about what you ate for lunch? Memory slips happen to the best of us, but cognitive decline—memory loss that truly disrupts daily life—is a looming fear as we age.
“Many people experience a slow age-related decline in their ability to focus and absorb new information,” according to Amy Myers, MD and host of the Take Back Your Health podcast. “This slower brain processing can lead to a ‘pile-up’ of information entering their short-term memory, which can then inhibit information retention in their long-term memory.”
We know the basics of keeping our brains sharp, such as sound sleep, a healthy diet, exercise, stress management, social interaction, and mental stimulation. In addition, here are nine surprising, simple things Dr. Myers recommends we can do to fend off that slippery slope — and it’s never too early to start.
1. Eat enough protein. The RDA for protein intake is 0.36 grams per pound of body weight, but that may not be enough. You may want to shoot for 2/3 of your body weight in pounds, e.g. about 100 grams of protein a day if you are an active 140-pound woman. Good sources include fatty fish like salmon, eggs, nuts and seeds, beans and lentils, quinoa, and chicken breast. Low protein intake can also be associated with fatigue and mood changes, Dr. Myers adds.
2. Get your calcium. Calcium plays a role in many functions in the brain, including communication and signaling. It’s crucial for creating memories and enhancing neuroplasticity, the brain’s ability to adapt to outside stimulation. Try for 3-4 servings of calcium-rich foods a day like sardines, dried figs, almonds, almond butter, tofu, yogurt, chickpeas, tahini, broccoli, kale, and Brussels sprouts.
3. Keep your gut microbiome healthy. The gut creates up to 95% of our serotonin, the happy hormone. “Gut health is directly linked to brain health,” says Dr. Myers. Foods that support gut-brain health include omega-3 rich fish, fermented foods, fiber, colorful vegetables rich in flavanols (they give the rainbow veggies their pigment), and polyphenols like olive oil, berries, dark chocolate, black tea, black currants, and coffee. Yes, coffee.
4. Be social. Let’s face it, we’re social creatures. We’re adversely affected by loneliness, which can shorten our lives, too. Studies show that social isolation is associated with faster cognitive decline, lower cognitive function, and an increase in depression. So, get out there and be with friends and participate in community activities.
5. Avoid air pollution. “Air pollution has been increasingly linked to poor brain health through several pathways,” says Dr. Myers.
6. Keep your teeth clean. Oral health has long been associated with health in the rest of the body, like your cardiovascular system. Some studies have also linked poor oral hygiene to age-related cognitive decline. So, keep up the daily flossing and semi-annual professional cleanings.
7. Don’t stop learning. It’s not just the crossword puzzle that helps—challenging your brain to learn a new language or skill can make a difference. Mental stimulation may encourage an increase in myelin, the protective sheath around nerve fibers. A decrease in myelin happens naturally as we age, but it’s also associated with a decline in cognitive function.
8. Practice Tai Chi. There have been at least 20 studies on tai chi and its health benefits, and the findings show that in people with mild cognitive impairment, tai chi slowed the progression of dementia better than other exercises, including walking. It even improved the ability to multi-task, manage time, and make decisions in people without cognitive decline.
9. Curtail stress. The byproduct of stress is the hormone cortisol, which can wear down the brain’s ability to perform certain functions, says Dr. Myers. “Chronic stress can kill brain cells and shrink the prefrontal cortex, which is responsible for memory and learning. Even mild amounts of stress negatively impact this part of the brain!” she says. Mindfulness, breathing exercises, meditation, and yes, tai chi, can all help reduce stress.
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