A little update! I first wrote this back in 2015, and good habits don’t expire. Here it is, refreshed for you today.
Forget where you put your keys? Walk into a room and forget why you went there? A little forgetfulness happens to all of us.
The good news is that our everyday habits can support memory, focus, and brain health as we age.
Here are five simple things you can do to support your brain—and your overall well-being.
1. Meditate
Meditation gives your mind a chance to slow down and practice paying attention. Research suggests meditation may support aspects of cognitive function while also helping with stress, mood, and sleep.
You don’t need a long meditation practice. 5–10 minutes a day can sometimes be enough.
Try meditating in the morning, when you’re feeling stressed, during a midday break, or before bed.
The goal isn’t to empty your mind. It’s to notice when your attention wanders and gently bring it back to the present moment.
2. Move Your Body—and Do Yoga
Your brain is part of your body, so caring for your body is also caring for your brain.
Regular physical activity supports circulation, cardiovascular health, strength, balance, mobility, and mood. Yoga brings together movement, breathing, balance, and mindfulness.
And you don’t have to be flexible to do yoga!
Walking, dancing, strength exercises, Chair Yoga, and other forms of movement help keep your body and brain engaged.
Keep moving—and keep learning new ways to move.
3. Laugh and Connect
Don’t underestimate the importance of having fun!
Laughter and humor can help reduce stress and support emotional well-being. Staying connected with other people is also an important part of healthy aging.
Call a friend. Share a joke. Watch something funny. Listen to music. Dance. Play a game. Try something new.
Curiosity, connection, pleasure, and joy are all part of a healthy life.
4. Stay Hydrated
Water is essential for your body and brain. Dehydration can affect how you feel and function and may also affect cognitive performance.
* Keep water nearby
* Drink throughout the day
* Drink more when you’re exercising or in hot weather
* Enjoy hydrating foods such as fruits, vegetables, soups, and broths
Don’t wait until you’re very thirsty to think about hydration.
5. Nourish Your Brain with Whole Foods
What supports your heart generally supports your brain, too.
Build your meals around vegetables, fruits, beans, whole grains, nuts, seeds, and sea vegetables.
Try a variety of whole grains such as brown rice, oats, barley, quinoa, millet, teff and buckwheat.
After 40 years of studying and teaching macrobiotic nutrition, I continue to appreciate the value of whole foods, variety, and making plants the foundation of our meals.
You don’t need a perfect diet. Think whole foods with little processing and packaging. Plenty of variety, too.
Healthy Memory Is Part of Healthy Aging
Supporting your memory isn’t about trying to stop the aging process. It’s about giving your body and brain the support they need to keep you engaged with the life you’re living.
Move your body. Calm your mind. Nourish yourself. Stay curious. Connect with others. And find things to laugh about!
These simple habits support the physical, mental, and emotional aspects of healthy aging—and can help you continue to age with grace, resilience, and joy
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Your body, mind, and spirit all benefit when you keep moving, learning, and enjoying life!