The Aging Brain: How to Prioritize Brain Health as You Age

Brain is that they often help control blood glucose in a healthier range (not too high) and also they reduce inflammation in blood vessels and elsewhere in the body. The exact specifics of what to eat and not eat on these diets can vary, depending on which diet and which version you find.

#health habits

Here are the general principles:

Eat lots of vegetables, greens, fruits, whole grains, beans, and lentils.

Minimize added sugars, fast food, and processed foods, including processed meats.

Minimize simple starches (e.g. refined flour, most sweets), especially if your bloodwork suggests problems managing blood sugar.

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Research has also suggested that intake of several specific types of foods may be beneficial to older adults. Some to consider include:

Nutsand seeds (especially flaxseed) Foods containing polyphenols, which includeolive oiland berries Cocoa and tea Fish, especially oily fish, which contains omega-3 fatty acids. (Randomized control trial data of fish oil supplements often does not find much effect, so supplements may not be as effective.)

Note: The medical literature on dietary vitamins and supplements for cognitive health is mixed.

I personally believe it’s more useful to focus on maintaining a diet that is generally healthy for the body, such as the Mediterranean diet, than it is to focus on taking specific foods or vitamins for brain health.

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One Optional Extra Way to Promote Brain Health

Here is one additional approach you can try, as part of promoting brain health for healthier aging.

Consider brain training games if you enjoy doing them. Why: Mentally challenging activities have been linked to brain health, and studies have found that older adults can improve certain cognitive abilities through brain-training programs.

However, brain-training seems to mainly improve one’s ability to do the brain task that is being practiced, and the overall value of the cognitive improvements has been debated. Hence, the National Academy of Medicine concluded that brain training is promising but in the absence of more research, one should be cautious about the claims being made by those selling cognitive training programs.

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Rather than use a commercial brain-training game, it may be better to incorporate mentally challenging activities into your life, especially if they involve socializing or if they give you a sense of purpose. For instance, activities such as learning to ballroom dance or practicing a foreign language tend to challenge the brain and likely help maintain brain health.