Keeping our brains healthy as we age requires us to be purposeful and proactive. Thankfully, taking care of brain health doesn’t have to feel complicated.
Here are our top five science-backed tips to help you keep your brain healthy and active your whole life long.
#1 Nourish Your Body
Food is love. Family meals and conversations around the dinner table are where we connect with those closest to us. Food also reflects family traditions: the time-honored rice recipe passed down for generations, your favorite cake recipe from your abuela.
Food is also one of the most important tools we have for long-term brain health. Eating for brain health doesn’t mean giving up the dishes that connect us. Instead, it’s about adapting our favorites so that everyone stays healthier, longer.
What the research says
Studies show that diets rich in healthy fats, lean proteins, and fruits and veggies can help keep your brain healthy, preserve cognitive function, and reduce the risk of memory and thinking declines. Focus on leafy greens, fish, olive oil, whole grains, berries, and nuts to support both heart and brain health. Evidence-based diets such as the MIND-DASH and Mediterranean diets have been shown to protect brain health in clinical studies.
Many health insurance companies may offer free, online classes on healthy eating. Dietitians, who are licensed healthcare professionals, can advise on how to modify and update your favorite recipes.
Practical tips that fit a culture of great food
- Swap ingredients or cooking styles. Universities such as those from Rutgers and The Ohio State University offer guides to make smart substitutions.
- Make small changes slowly. For example, start by using oil instead of butter and gradually incorporate other changes.
- Keep dessert a celebration, not a routine. Brainstorm other ways to celebrate milestones that aren’t tied to food.
- Work on new recipes together to taste-test changes and serve as the flavor guide.
#2 Get Moving
Movement helps with blood flow, heart health, balance, memory, and more. Still, it can be intimidating to start a new exercise program at any age.
Remember that exercise doesn’t need to be intense to make a difference. A walk around the neighborhood, a visit to a favorite store, or a quick dance together in the living room are all great ways to get your body moving. Starting with as little as 10 minutes a day can make a huge difference over time and help older adults stay independent as they age.
What the research says
Physical activity improves brain function, reduces the risk of stroke, supports mobility, and improves sleep. Evidence-based programs like Tai Chi have been shown to benefit balance, cognition, and mood.
Most importantly, people stick with exercise when they have social support. Walking with a friend, joining a senior center class, dancing at church, or going for a stroll after dinner makes movement enjoyable and more likely to become a habit. Resources like the Get Moving! Guide from the Alzheimer’s Association can help you get started.
Making movement part of your daily and community life
- Start with easy exercises, such as stretching and balance exercises, twice a week.
- Turn on music and dance while cooking.
- Invite a neighbor or relative for a walk instead of talking on the phone or via text.
- Consider free or low-cost group classes at senior centers, churches, or YMCA programs.
- Choose activities that are gentle but effective: chair exercises, walking, beginners’ yoga, Tai Chi, or water aerobics.
- Keep it balanced, taking time to rest and recover after exercise.
#3 Enjoy Music
Music supports brain health at every age, cementing memory, mood, and cultural connection. The structure of music, linking one note to the next, excites our brain. For older adults, music from childhood and adolescence can increase alertness, reignite favorite memories, and redirect focus from discomfort, agitation, or pain. For many, music bridges generations, strengthening identity and keeping the brain active.
What the research says
Listening to or making music activates multiple areas of the brain at once, improving your mental capabilities, elevating your mood, reducing blood pressure, and even making it easier to sleep. In fact, the impact of music on brain health has been well-studied and laid the groundwork for music therapy.
Music can reduce stress, improve sleep, and support neuroplasticity, the brain’s ability to form new connections. Learning new music or picking up an instrument also helps the brain to protect against the effects of age-related cognitive decline.
Bringing music into your daily life
- Ask older family members to play or recommend songs they grew up with or artists they love.
- Build a playlist together. Fill it with anything that sparks joy.
- Use music to encourage movement through dancing, clapping, or tapping your feet.
- Share stories tied to songs and experiences. Asking what a song reminds someone of can spark memory, connection, and conversation.
- Sing along. Consider activities such as church, concerts, or karaoke where you can join together and sing.
#4 Stay Social
Like other aspects of health, human connection is essential for brain health. Whether it’s a heart-to-heart with a close friend or a shared inside joke with your barber, engaging face-to-face with others is vital to alleviate loneliness.
Unfortunately, many older adults self-isolate when they have health problems. People may feel unsure how to interact with others because of new health limitations and withdraw to avoid embarrassment. This is where the community steps in. Reminding older adults that they are valued and welcomed can help overcome the barriers to social isolation.
What the research says
Chronic loneliness and social isolation increase dementia risk by about 50% in older adults. When our elders withdraw, they can experience 20% faster age-related cognitive decline. Other illnesses and conditions, such as hearing loss, can compound these problems by leading people to avoid conversations and activities.
Despite these challenges, social isolation can be addressed through increased outreach and inclusion. Community members can invite older adults to join events, activities, and clubs. Individuals can help by checking in on neighbors and friends.
Ways to stay connected
- Visit familiar places: the barbershop, beauty salon, coffee shop, library, or senior center.
- Join a church ministry, book club, walking group, or gym.
- Volunteer locally. Volunteering and feeling engaged in your local community both boost physical and mental health and reduce loneliness.
- Encourage group activities such as community center programs, storytelling events, or art and music classes.
#5 Stay on Top of Your Annual Checkups
Your brain is connected to everything happening in your body, so staying current on preventive care is one of the smartest things you can do. Chronic conditions like diabetes, high blood pressure, obesity, sleep apnea, depression, and hearing loss can all affect brain health. Managing them early helps protect memory and long-term cognitive function.
What the research says
Research shows that chronic conditions affecting the heart and blood vessels (such as hypertension, diabetes, obesity, high cholesterol, and sleep apnea) significantly increase the risk of stroke and dementia when they go unmanaged.
Many medical conditions that impact brain health are both more common and more severe among people of color. These include diabetes, heart disease, obesity, and many forms of cancer. These communities need to be especially vigilant to protect everyone.
Key points to remember
- Medicare covers an annual wellness visit for free, and most insurance plans do too.
- Bring a list of questions about any memory concerns you or your family have noticed.
- Ask your healthcare provider (e.g., doctor, nurse practitioner, physician’s assistant, or other medical professional) to check for conditions that raise stroke or dementia risk.
- Review medications routinely to avoid drug interactions that may affect thinking.
- Talk openly: “Is this forgetfulness normal, or should we look deeper?”
And if your healthcare provider uses terms like “a little confused” or “absent-minded,” ask what that means and how serious it is. Professionals need to use the real language associated with memory and thinking and other health concerns so that everyone understands what’s at stake. You and your loved ones deserve that honesty and respect.
Remember, preventive care isn’t just medical, it’s peace of mind for your future.
To help you think about what to ask during your next visit, we’ve put together a resource on starting a brain health conversation with your healthcare provider. Read it here and be sure to download the questionnaire to bring with you.
Healthy Body, Healthy Brain
Whether you’re adapting family recipes, turning on music while you cook, inviting someone to walk with you, or finally scheduling that annual checkup, each action strengthens your health and your connection to the people around you. Start with one habit, then build from there. For Black and Latino communities especially, healthy habits can strengthen traditions of togetherness, movement, food, faith, and storytelling for generations to come.
To learn more about caring for your brain health and explore related resources, visit us at www.alzincolor.com.
