7 ways to support your brain and body in older adulthood

As we age, our bodies and minds change in many ways. The following seven tips — all supported by scientific research — can keep your brain healthy and help your body stay resilient as the years pass.

1. Stay mentally active

Worried about dementia or Alzheimer's disease as you age? Many of us are. In a 2019 poll about healthy aging done by the University of Michigan, 44% of the people surveyed said they worry about memory loss.  

Here’s good news: The risk is lower than you might think. A 2022 study published in the journal JAMA Neurology found that only 10% of adults older than 65 had dementia. Only about 20% showed mild cognitive impairment. That’s a scientific term for having a hard time remembering, learning, concentrating or making everyday decisions.

Here's even better news: Doing “brainy activities” can boost memory and focus — and may help your brain generate new cells.

How “brainy” are we talking? Not rocket science, but rather everyday activities like:

• Reading
• Playing cards
• Jigsaw puzzles
• Crossword puzzles or Sudoku
• Word searches

"Making a habit of doing brain puzzles has been shown to help maintain cognitive function and memory. This helps people remain more independent into their golden years,” says Kathleen Parks, MD, a PeaceHealth neurologist in Vancouver, Washington.

If you want to make brainy activities a regular habit, books and games don’t have to cost you anything. Along with print copies, e-books and audio books, your local library may have jigsaw puzzles and games you can borrow. Tablets and smartphones also have many free word puzzle apps.

2. Improve your blood pressure, cholesterol and blood sugar

High blood pressure increases the risk of cognitive decline. High levels of LDL (“bad”) cholesterol are linked to an increased risk of dementia. Diabetes is also a risk factor for dementia.

Those same three risk factors affect your heart health, too, increasing your chance of having a heart attack or stroke.

You can help manage all three by: 

• Eating healthy foods.
• Exercising regularly.
• Quitting smoking.
• Drinking less alcohol.

Your healthcare provider can help you choose other steps that may help.

3. Keep up on hearing and vision checks

According to the National Institute of Health, the development of dementia can potentially be linked to the loss of hearing and vision.

As you get older, it might be easy to think that you just have to live with these declines. You don’t.

Have your hearing and eyesight checked regularly. Then, you and your provider can recognize when something has changed and take appropriate action.

“Treating hearing loss with hearing aids, and ensuring your vision is the best it can be will decrease your future risk for dementia,” says Angie Lee, MD, a PeaceHealth geriatrician in Bellingham, Washington. “These are easy things to do but most people don’t hear about them.”

Read more about how your senses affect your risk for dementia.

4. Eat more fruits and veggies

Most older adults are not eating enough fruits and vegetables, according to the U.S. Surgeon General’s Office. Nearly 80% of men and 65% of women over age 70 aren't eating the recommended daily amounts of fruit. And 86% of men and 79% of women aren't getting enough daily veggies.  

It’s a missed opportunity, says Cecelia Jacobson, a PeaceHealth registered dietitian in Springfield, Oregon. "Seasonal produce is an important part of maintaining good health. Fruits and vegetables protect against diseases. They are low in sugar, calories and fat. And they can help you lower cholesterol levels and blood pressure.” They also help with blood sugar regulation and improve memory and overall brain function.

Several types of meal plans can have a positive effect on your heart health, brain health, weight and diabetes. Find fruit-and-veggie-forward meals in the following diets:

• Mediterranean
• DASH
• MIND (a combination of the Mediterranean and DASH diets)

To see how your eating habits stack up, take the MyPlate Quiz.

If cooking has become more difficult (or less interesting!) with age, check out Meals on Wheels America to see if you can get a weekly delivery of prepared meals.

And for help paying for fruits and veggies, see if you qualify for the Supplemental Nutrition Assistance Program (SNAP).

5. Move your body every day

Less joint pain, stronger bones, better moods and reduced brain fog all sound good, right? Decades of research shows that staying physically active is one of the most effective ways to protect your brain and body as you age.

You don’t need hours of activity every day to make a difference. The goal is 150 minutes every week of physical activity that gets your heart beating faster (but not so fast that you can’t talk). That may sound like a lot but divide it into 7 days and it’s as little as 15 to 20 minutes. Walking, cycling, ballroom or line dancing and swimming are all ideas to get you started.

“As you age, be intentional about being physically active,” suggests Lorne Bigley, MD, a PeaceHealth family medicine doctor in Eugene, Oregon. “Make it part of your everyday routine — every bit as much as your meals, hygiene or other habits to care for yourself.”

Talk with your healthcare provider about how to create a safe exercise routine. In the meantime, consider starting with a 5-minute walk after each meal.

6. Stop drinking or cut back on alcohol

Older adults are drinking more. Unfortunately, heart health and brain function are both harmed by drinking too much alcohol.

The question for many people is: What is "too much"? Current guidelines say moderate drinking means about two drinks a day for men and one for women.

Even a moderate amount is too much if it interacts with a medication or worsens a physical or mental health condition.

You might not look forward to this change. However, most people feel better mentally and physically, and sleep better when they stop drinking. "Sober October," "No Alcohol November" or "Dry January" are fun ways to join others in avoiding alcohol for the month. Mocktails are also a playful way to cut back.

Just as your healthcare provider can treat physical conditions, they can also treat alcohol use disorder. If you have tried to stop or cut back and haven't succeeded, reach out to your doctor. They’ll be able to address any concerns and help you understand the treatment options.  

7. Spend time with good people

When it comes to taking the steps above, you don't have to do any of it alone. In fact, it’s better if you don’t. Every opportunity to age well can also be a group activity.

Research shows that staying socially active has protective benefits for your brain. Do you live alone? Look for opportunities to connect with loved ones, friends and others. Here are some ideas:

• Find dancing lessons, pickleball classes, yoga or tai chi sessions for older adults at community centers.
• Check out community events hosted by churches, including holiday meals. 
• Join a free support group for a health issue that affects you, such as weight, diabetes or alcohol/substance use recovery. 
• If you have a senior center nearby, you might drop in for a weekly game of cards or bingo. Or sign up for a craft class. 
• Many hospitals also have programs for older adults designed to help you age well.  

Getting older may be inevitable, but now you know some things you can control. With a few new habits and new friends, you’ll be well on your way to healthy aging!