An old man is pictured reading. He is looking for answers to questions, such as: How can I train my mind to be sharp? Why is my mind not sharp? How do you stay calm and sharp? What are 7 ways to keep your brain healthy?

Have you ever caught yourself in a senior moment and wondered what happened to the mental acuity that once got you through your education and studies?

This is not an uncommon experience. Some loss of memory skills is completely normal as we get older and is no cause for concern. I remember fondly how, even in her 80s, my Grandma could let you know that Lyndon B. Johnson married Lady Bird on November 17, 1934. However, she would still occasionally forget to check her pocket when looking for her car keys.

However, significant memory loss and changes in cognitive abilities are a cause for concern and something we'd all like to avoid. The good news is that there is a good amount of scientific evidence to support simple lifestyle changes that have the power to improve brain health and decrease the risk of dementia. That's what I plan to discuss today!

In this blog post, we'll cover:

The top 6 lifestyle changes you can make to keep your mind sharp
How regular exercise and optimal sleep help slow mental decline
What foods you should eat for optimal brain function
Whether or not your daily crossword or sudoku puzzle provides the brain benefits you think they do
How stress management and social activity keep you in good health

While, it's not essential to take on all the suggestions outlined in this article, incorporating even a few of these suggestions into your lifestyle can go a long way in keeping your mind sharp for years and decades to come!

Disclaimer: I am not a healthcare professional. The purpose of this article is to provide general information for public consumption and is not meant to substitute for medical advice. Please consult a doctor prior to making significant changes in your diet, lifestyle, or exercise regimen.

#1 Engage in regular physical activity

Group of eldery women on a walk. Walking and other forms of exercise is a great way to promote brain health and reduce the risk of dementia in older adults.

Can walking reduce my risk of dementia?

You might have heard a lot of buzz in the media quoting a statistic that, "just 30 minutes of walking per day can reduce your risk of developing dementia." But how true is this?

It turns out, very true. Research has consistently found regular physical activity to be one of the most effective means of protecting cognitive health as we age. In fact, two recent studies have helped identify exactly how much and what type of exercise we need to do for a healthy aging brain.

A 2022 study published in Jama Neurology examined the relationship between daily step count and the incidence of dementia in senior citizens over the course of 7 years. The researchers found that walking 9,800 steps per day led to the greatest reduction in dementia risk. Anything beyond that did not provide added benefit,

But what if you don't have a smartwatch to track your steps? Well, 9,800 steps is about 4-5 miles, depending on your height. If that seems unattainable, I have good news. Half of the protection against cognitive decline can be achieved in just 3,800 daily steps. That's closer to 1.5-2 miles. A lap or two around the neighborhood should get you pretty close to this figure!

However, it's not just the amount of walking or physical activity that will help maintain your mental sharpness. Exercise intensity also plays a role.

A 2023 study conducted by the University of California San Diego found that moderate physical activity (e.g. brisk walking, cycling, resistance training) decreased the risk of developing mild cognitive impairment or dementia in older age. However, light physical activity (e.g. housework, gardening, relaxed walking) did not offer similar protection.

So what's the takeaway? A wide array of factors add up to determine your overall level of cognitive health, many of which are out of your control. However, exercise is one of the most powerful and simple things you can do for your brain health.

We'll dive into a few tips for increasing the amount of movement in your day later in this blog.

How does exercise improve cognitive health?

It's a well-established fact that physical activity helps improve your memory, reasoning skills, and other aspects of mental functioning. But how does this work?

While this is a question scientists are still actively trying to understand, I wanted to discuss one fascinating mechanism suggested in a 2015 study, published in the Journal of Cognitive Neuroscience.

Essentially, there are two broad modes of cognitive processing that our brain relies on. The first is distributed processing, in which multiple regions in the brain work together to take in and utilize information. The second is local information processing, in which information is processed primarily in one, localized area of the brain.

As we age, the brain goes through certain natural changes that make distributed processing more challenging. To compensate for these changes, the brain starts to shift from relying primarily on distributed processing in our youth to local information processing in our senior years.

This is a good thing, and older adults who efficiently transition into utilizing local information processing tend to have better cognitive function than those who continue to lean on distributed functioning.

In the study, Dr. Heisz and her colleagues found that senior citizens who reported engaging in regular physical activity demonstrated a stronger reliance on local information processing than young adults and their less-active senior peers.

These results suggest that exercise does not "keep the brain young". Instead, it seems that exercise can increase neuroplasticity and help older adults transition to this more optimal method of cognitive function.

Tips to stay active as a senior

This might sound counterintuitive, but my number one piece of advice for anyone trying to exercise more is this: do the bare minimum.

What?! I know it might sound crazy, but hear me out. Consistency is way more important than intensity when it comes to exercise or any other healthy habit. Too often, I see people try to do too much too quickly. This results in a few problems:

Working out 7 days a week is not physically or logistically sustainable for most people.
Exercising too much and with too much intensity can lead to injury, especially if you're coming from a pretty sedentary lifestyle.
You need to enjoy what you're doing. Pushing yourself to do too much too soon will lead to burnout and have you throwing in the towel before you've even had time to see results.

Instead, I encourage my friends and clients alike to identify one form of physical activity they'd genuinely enjoy doing and think about the minimum amount of time per day and days per week they can dedicate to it. Not an ambitious goal, I'm talking about the lowest of the low-hanging fruit. This could mean 10 minutes of stretching before bed or 15 minutes of walking after dinner, twice a week.

Stick to this for at least two weeks. Once it feels natural and easy to do this much, you can think about increasing the number of days or time you set aside for your movement practice.

Other options, such as finding a workout buddy or investing in a personal trainer can, of course, be helpful as well. However, I firmly believe that the intention behind our goals and actions is the most important factor in determining our success.

Slow and steady wins the race, and it's important to approach health in a way that is sustainable and rooted in self-love.

#2 Adopt a "mind diet"

The mediterranean diet and DASH diet are two diets that are good for cognitive health. Eating certain foods to reduce Alzheimer's risk is a great idea for senior citizens.

What can I eat to improve brain health?

Have you ever looked at a walnut and thought it looked like a little brain? Well, it turns out they're good for your brain too! That's because they're packed full of omega-3s and antioxidants. In fact, diet is another one of the best ways you can improve your cognitive health. But what diet is best for your brain?

Two of the most common diets suggested for maintaining a healthy brain are the Mediterranean Diet and the DASH Diet. The Mediterranean Diet is a pattern of eating common in countries, such as Italy and Greece, that has been associated with a wide array of health benefits.

The "DASH" in DASH Diet stands for "Dietary Approaches to Stop Hypertension". As the name suggests, the DASH Diet was originally developed as a means to reduce high blood pressure. Hypertension in and of itself is a known risk factor for dementia, and the DASH Diet also emphasizes more nutrient-rich food choices that promote cognitive health.

Both the Mediterranean Diet and the DASH Diet have a lot of overlap in the ways they help reduce the risk of cognitive decline and dementia. So rather than diving deep into each of these diets individually, I want to highlight some of the commonalities between the two that can provide insight into how we can eat to best support our brains.

Lots of healthy fats & omega-3s

Remember when low-fat diets were all the rage? While there's a place for keeping an eye on the amount of saturated and trans fats aka "unhealthy fats" in your diet, monounsaturated and polyunsaturated fats are not only good for you, but are essential for optimal cognitive function.

But what are "healthy fats" and how do they help?

Olive oil, avocados, nuts and seeds, and fatty fish are all healthy sources of fat to fuel a healthy brain. Walnuts, chia seeds, flax seeds, and fatty fish (e.g. salmon, mackerel, sardines) are also great sources of omega-3s.

Healthy fats and omega-3s help our cognitive function in a few ways. First, healthy fats help strengthen the integrity of neural cell membranes, improve synaptic function, and promote neuroplasticity. They are also anti-inflammatory, helping reduce oxidative stress in the brain — a risk factor for age-related cognitive decline.

So grab yourself a can of lightly salted Planter's Peanuts and enjoy them, knowing your brain will thank you for it!

Abundance of fruits and vegetables

You've probably known someone who tried to go vegan or vegetarian to improve their health. While there are many other compelling reasons to reduce the amount of animal products in your diet, it seems that health isn't one of them.

A recent study comparing vegans, flexitarians, and omnivores found that flexitarians (people who ate high amounts of plant-based foods in addition to meat and dairy products in moderation) enjoyed similar benefits to their vegan counterparts in terms of insulin levels, triglycerides, and LDL cholesterol.

Eating less meat is a tough pill for most Americans to swallow. That's why I try to encourage people to focus instead on simply eating more plants. Instead of making an animal-based food item the center of a meal, try to make fruits and vegetables the star.

Season your vegetables with the same love and care you would treat a chicken breast or a steak with, and try to fill up on them first before moving on to your meats and grains. Enjoy your bowl of ice cream but have a bowl of fruit on the side to go with it.

Taking this additive, rather than restrictive, approach allows us to experience the benefits of eating more plants more sustainably and enjoyably. And there are so many benefits to be had.

Like healthy fats, many fruits and vegetables are high in antioxidants. However, fruits and vegetables are also rich in flavonoids, folate, vitamin K, and potassium which support memory, learning, and cognitive function by increasing blood flow to the brain.

The high fiber content in plant foods also helps lower "bad cholesterol" and improve gut health. This, in turn, will increase blood flow to the brain, improving our mood, sense of mental clarity, and energy levels.

Emphasis on whole grains

Next on the list are whole grains. Listen, I'm from Texas and know that HEB butter flour tortillas will be supreme to any whole wheat or corn alternative. I'm the last person who will fight you on that. However, I will encourage you to reflect on the grains in your diet and try to switch to whole-grain options where possible.

There are a lot of brands with whole wheat pasta on the market these days that are so good you'll barely be able to tell the difference. Try brown rice instead of white. Make your sandwiches on whole wheat or sourdough bread. Even having a morning bowl of oatmeal can go a long way.

Wherever you can, try to make the switch, because whole grains are so important for cognitive function. Why? Whole grains are rich in B vitamins, magnesium, and zinc which are involved in the production of neurotransmitters, memory, and learning.

Carbs are also the brain's preferred source of energy, and complex carbohydrates are digested slowly. This provides a more steady stream of glucose to the brain, preventing blood sugar crashes and impaired focus and mood.

The takeaway: You can eat your pasta guilt-free, and you don't need to order corn tortillas with your fajitas. However, where you can try to go for whole-grain options to support your brain.

Limited intake of red meat, added/refined sugar, and alcohol

I know, I know all the things that make life fun. What's a summer cookout without burgers, ice cream, and beer? Again, I'm always going to be a proponent of moderation when it comes to a healthy lifestyle. You don't need to cut these things out entirely, but you should at least know why they're not the best choices for your brain health.

I've already given my schpiel on vegetarian vs. omnivorous diets. I won't tell you to give up meat entirely. However, if you're going to eat meat, it's best to do so in moderation and to stick toward lean meats. Red and processed meats are particularly bad for your health.

For one, they are high in saturated fats, which can lead to high cholesterol and hypertension — both risk factors for developing cognitive impairment amongst a host of other issues. Second, red and processed meats increase inflammation in the body. This is significant when you consider that chronic inflammation is a known risk factor for neurodegenerative disease, such as Alzheimer's and other forms of dementia.

What about your sweet tooth? Similar to meat, refined and added sugar can increase inflammation and oxidative stress in the brain, reducing brain volume, impairing memory, and increasing the risk of cognitive decline. Excessive sugar intake can also lead to insulin resistance and blood sugar crashes, especially if your fiber intake is too low.

As always, I'm not saying you can ever enjoy a slice of cake or bowl of ice cream. However, I am encouraging you to be aware of how much sugar you consume. The American Heart Association recommends no more than 2-3 tablespoons per day, depending on your body weight. For reference, one 12-ounce can of Coke has almost 2.5 tablespoons of sugar!

Lastly, alcohol. You may have heard someone say that a glass of wine with dinner is good for your health. It's even recommended in the Mediterranean Diet. However, the latest research suggests that moderate drinking does not provide any health benefits, and the official stance of the WHO is that there is no safe level of alcohol consumption.

Alcohol is a neurotoxin that leads to reduced brain volume in vital regions, such as the hippocampus and prefrontal cortex which are responsible for memory and executive function. Regular drinking also impairs neurogenesis, the brain's ability to produce new neurons.

Knowing this, it should come as no surprise that alcohol is a known factor linked to the risk of dementia and cognitive decline in older adults. This is the case even at small levels.

I will also add that alcohol is a Group 1 carcinogen associated with breast, liver, bowel, mouth, and throat cancers. This is the same category as substances, such as asbestos, radiation, and tobacco.

Alcohol is more culturally normalized in the United States than smoking. However, this information and the real risks associated with even moderate drinking should serve as an important food for thought.

#3 Exercise your brain

Brain games for seniors are a great way for older adults to stay mentally sharp. Examples include chess, sudoku, crosswords, and even reading books. Download our free guide with the best online brain games for seniors.

Can learning a language reduce my risk of Alzheimer's?

Want to hear a shocking statistic? Actively knowing and using two different languages cuts your risk of developing dementia in half! It can also delay symptoms of cognitive by years, giving back valuable time to your life. But why is this the case?

Truly bilingual people think in both languages. Researchers believe that this "code-switching" or mental gymnastics is like a form of exercise for the brain, helping maintain the fitness of regions of the brain responsible for executive functioning.

So should you buy a Rosetta Stone tape and finally commit to learning Spanish?

That certainly wouldn't hurt if it's something you're interested in. However, the main point I want you to take away is the importance of staying mentally active as you get older. Let's discuss more.

Brain exercises to stay mentally active in retirement

Once your working years are done, it's easy to plop down in front of the TV and spend the majority of your time engrossed in all your favorite programs. However, the importance of keeping your mind active and engaged cannot be understated.

Brain games, hobbies, learning new things, and even social interaction all help promote neuroplasticity, buffer again cognitive decline, and improve memory and focus.

Here are just a few ideas of activities you could try to stay mentally sharp as a senior:

Stay committed to your morning crossword or sudoku puzzles. They really do help!
Consider trying to learn a new language.
Sign up for music lessons and learn how to play a new instrument.
Attend a local art class.
Join a senior sports team.
Read any type of book you enjoy. It doesn't matter if it's a presidential autobiography, an intro to quantum mechanics, or a romance novel!
Listen to podcasts or watch YouTube videos about topics you find interesting.
Try to learn a new practical skill, such as gardening, cake decorating, woodworking, or pottery.

This is not an exhaustive list. You can pick whatever speaks to you. The important thing is to stay mentally engaged in your life. After all, you want to spend your golden years in a fulfilling way.

#4 Get enough sleep

Sleep is essential for brain health. Read about tips to get better quality sleep as a senior citizen. Tips for insomnia in older adults can be found below.

How sleep impacts brain health

Sleep is incredibly important for both our mind and body to rest and recharge. You can think of sleep as our brain's time for some much-needed spring cleaning.

While we sleep, our brain has the chance to review the events of our day and transfer important information from short to long-term memory. It also takes time to repair and regenerate neurons and strengthen important neural connections. All of these functions are essential for vital cognitive functions, such as memory, attention, problem-solving skills, learning, and even emotional regulation.

In addition, the brain's glymphatic system becomes more active when we're asleep. This is a specialized waste-clearage system, essential for removing metabolic waste, such as beta-amyloid — the build-up of which is a key component in the development of Alzheimer's disease.

This all underscores how important it is to make sure you're getting enough sleep. But that's easier said than done, right? Let's talk about a few tips to help get some more shut-eye.

Ways to get better sleep as a senior

"Good sleep" isn't just about the number of hours of sleep you get but also about the quality of that sleep. Even if you're able to fall asleep quickly, you might not be getting enough restorative sleep.

There are three main stages of sleep: light sleep, REM sleep (when we dream), and deep sleep. REM and deep sleep are when our brains can conduct many of the essential functions mentioned in the previous section. If you spend too much time in light sleep and/or wake up frequently, you likely won't feel fully rested and vital the next day.

That being said, here are a few tips to help you improve the quality and duration of your sleep:

Try to go to sleep and wake up at regular times. Most people have a biological predisposition towards being a night owl or early bird. Lean into this the best you can given your commitments during the day.
Avoid blue light from screens at least an hour before bed. TVs, computers, phones, and tablets all emit blue light which disrupts our circadian rhythm. This will make it harder to fall asleep and will also reduce the quality of our sleep.
Establish a relaxing bedtime routine. Young children are not the only ones who benefit from a bedtime story and wind-down routine. Experiment with taking a warm bath, reading, and or meditating before bed and see if it makes it easier to fall asleep. Not only are these activities calming, but a bedtime routine will eventually train your brain to naturally transition into sleep.
Avoid heavy meals and caffeine for 3-5 hours before sleeping. Caffeine can take up to 10 hours to be fully eliminated from your body. Having a cup of coffee too late in the day can make it difficult to fall asleep and detract from the quality of our sleep. Lying down after a heavy meal can also cause acid reflux which can make it difficult to fall asleep.
Limit fluid intake 1-2 hours before bed. If you find that your sleep is constantly disrupted by late-night trips to the bathroom, try to limit your fluid intake before going to sleep.
Use ergonomic supports. If joint pain makes it difficult for you to fall or stay asleep, it may be worth investing in ergonomic support. Examples include orthopedic mattresses, wedge pillows, cervical pillows, or even pregnancy pillows.
Exercise during the daytime. Intense physical activity too close to bed and can make it difficult to wind down and fall asleep. However, getting movement in during the daytime can help you expend excess energy and fall asleep faster at night.
Consult a doctor. If you've tried everything above and are still having difficulty falling and/or staying asleep, you may want to consider seeking out medical care to rule out sleep disorders, such as sleep apnea.

#5 Manage stress

Depression can increase your risk of cognitive decline. In contrast, meditation can reduce stress and the risk of dementia. Visit our website to learn about beginner chair yoga and meditation classes for senior citizens.

Are Type A people more prone to health issues?

You've probably heard someone refer to themselves as "Type A". You might have even described yourself this way. These people tend to be driven, hard workers, competitive, goal-oriented, highly organized, and often self-critical.

While a "Type A" personality is generally considered to be a cultural term and not a scientific one, there have been studies that link Type A personalities to an increased risk of cardiovascular disease and depression. However, this association is diminished when Type A people can effectively manage stress, engage in positive health behaviors, and find social support.

Although cardiovascular disease is not directly related to cognitive decline, hypertension and high levels of inflammation are risk factors for both health conditions and are a direct result of chronic stress. This highlights the importance of stress management for your health generally and for your brain in particular.

On top of this, chronic stress doesn't just wreak havoc on your body, it can also lead to problems with your mental health.

Can depression increase the risk of dementia

"The opposite of depression is not happiness, but vitality"
- Andrew Solomon

I talked earlier about engaging in activities to keep your mind active, suggesting the importance of filling your senior decades with purpose and vitality. However, this is not just for the sake of exercising the brain. It's a protective factor for our mental health.

Chronic and untreated mental illness is a lesser-known contributor to the development of cognitive decline and dementia. Not only does depression chip away at your quality of life, but it can lead to structural changes in the brain that usher in cognitive decline.

Namely, chronic, untreated depression leads to shrinkage in the hippocampus and prefrontal cortex. These are areas essential for memory, learning, attention, and local reasoning. Depression can also increase chronic inflammation and build-up of beta-amyloid proteins in the brain, which are precursors to Alzheimer's.

If you currently are experiencing feelings of depression, I can't urge you enough to seek the help of a licensed mental health professional

How does meditation protect against cognitive decline

So we know we need to manage stress and we need to get treatment for any active mental health concerns, but how do we do it? Well, I have good news for you. Meditation is a powerful antidote to the harmful effects of chronic stress and mental illness.

In fact, a recent study compared the brains of 50 long-term meditators to 50 control subjects. The researchers found that the functional age of the long-term meditators' brains was up to 7.5 years younger than their chronological age. Incredible right?! But how is this possible?

Well, here are just a few of the powerful benefits meditation can provide for our cognitive health:

Lower cortisol levels — Meditation can help reduce levels of the stress hormone, cortisol. This, in turn, protects the brain from stress-related damage to the hippocampus.
Reduced inflammation — Meditation has been linked to lower levels of inflammatory markers in the body. This is significant, as we have mentioned that chronic inflammation can increase the risk of cognitive decline and dementia if left unchecked.
Increased gray matter — Meditation has been demonstrated to increase gray matter in regions of the brain responsible for memory, learning, attention, critical thinking, and emotional regulation.
Improved mental health — Mindfulness practice can reduce our risk of experiencing depression and anxiety. It can also help increase the recovery time and effectiveness of treatment if we already are or happen to become mentally ill.

Sound amazing? Are you ready to get on your meditation cushion and get started right away? Well, more good news for you.

Later this month (September 2024), I will publish a sister blog to this article outlining a few specific meditation practices you can do for cognitive health. I will walk through step-by-step how to do each practice and explain the unique benefits of each. Click here to read the article once it's posted and/or click here to join my email list to be notified anytime new content goes live.

Social activity is a great way for seniors to reduce stress and the risk of cognitive decline. Read our tips about how to make friends in retirement. One option is to join a beginner chair yoga class for seniors!

We get by with a little help from our friends

A 2010 meta-analysis investigating the relationship between social isolation and all-cause mortality found that chronic feelings of loneliness were as detrimental to our health as smoking 15 cigarettes per day.

Listen, I'm an introverted old cat lady trapped in a 25-year-old's body. There's little I enjoy more than canceled plans and a night in to be alone. However, social support is time and time again proved to be one of the most important protective factors against both mental and physical illness. But how does this work?

A lot of the mechanisms through which social support improves our health and mental fitness overall with many of the themes already expressed in this article. But here's just a brief overview:

Lowers cortisol levels and reduces the risk of depression and anxiety — As we've already mentioned, chronically elevated cortisol levels and mental illness can impair memory and executive function, making them important to keep in check.
Provides mental stimulation — Being social requires us to be actively engaged in conversation, reading social cues, and adjusting our behaviors. We have to recall information, consider new ideas, and have the opportunity to see things from a different perspective. All of this creates an excellent opportunity to exercise cognitive functions in a dynamic way.
Promotes healthy behaviors — In general, social people tend to have more healthy habits. These can include being more physically active, eating a more balanced diet, and/or getting more sleep, all of which support good cognitive health.

Tips for making friends in retirement

Once you no longer have in-built sources of community through your workplace or parent groups, it can be difficult to maintain old friendships and/or establish new ones. It takes more active effort, but it is so important to your health and overall quality of life.

Here a just a few tips for getting social as a senior:

Join an interest-based group. This could be a book club, gardening group, art class, or anything you can imagine. However, hobby groups provide the dual benefit of mental stimulation and social interaction. You don't need to be good, you just need to try something new and have fun! Bonus tip: Facebook groups can be a great way to find local interest groups.
Attend senior community events. Look up your local senior center and see if they have any upcoming community events. Try to pick at least one thing to attend in the next month, and speak to at least 3 new people at the event.
Offer to volunteer. Maybe you want to help run the next adoption event for a local pet rescue. Maybe you're a retired nurse and want to donate your services to the nearest hospital. Maybe you can offer to guest lecture at the local community college. Whatever it may be, volunteering is a powerful way not only to connect with others but also to cultivate a sense of meaning.
Sign up for a group fitness class. We've already talked about the benefits of movement, but attending something like a senior chair yoga class can help connect you with like-minded friends. Plus, it can provide extra motivation to be consistent with your exercise goals.
Get involved in your spiritual community. If you identify as a religious or spiritual person, staying active in your church group can be an excellent way to connect with peers who share common values and who can provide counsel during challenging times.
Reach out to an old friend. How is your best friend from high school doing these days? What about your favorite coworker from back in the day? Give them a call if you haven't talked in a while. Reconnecting with friends we already have can be an easier and less intimidating way of getting some much-needed social connection.
Become a pet parent. Even if they can't talk back, pets are a wonderful source of companionship. Consider adopting a dog, cat, or even a fish if you prefer something more low-maintenance. This can be especially helpful if you currently live alone.

Summary: How can you keep your brain healthy as a senior?

In this article, we've outlined six of the most effective and evidence-based ways to maintain optimal cognitive function as you get older. Many of these strategies overlap with and support one another which is why it's so important to look at our health holistically.

Here's a quick summary of the main areas of your health and lifestyle you may want to take a look at for the sake of your cognitive health.

Key Takeaways

Look at how active you are on an average day. If you're not already, try to work up to at least 30 minutes of moderate physical activity every day.
Eat for your brain! Center your diet around healthy fats, plant foods, and whole grains, and limit your consumption of red/processed meats, added sugar, and alcohol.
Keep your mind active. Continue learning new skills, engage in hobbies, and don't skip the morning crossword!
Do your best to get 7-9 hours of sleep every night. Adopt good sleep hygiene practices and consult a doctor if you continue to face issues.
Try to manage stress the best you can, and seek out clinical treatment for any active mental health issues. Consider meditation to boost your mood and keep stress at bay.
Get Social! Make an active effort to nurture friendships and get involved in your local community.

Final thoughts

Our brains are the physical host of all that makes us, us. The idea of losing that is a terrifying thought for most of us. While some degree of our cognitive health is up to the hand dealt to us by our genetics, a significant degree is also in our control.

Start slow, have compassion for yourself, but start taking the necessary steps to make sure that your brain allows you to live fully and independently for as long as possible.

Let's stay connected!

Haiden's Yoga Practice offers the best beginner yoga near me. Visit our website to learn about our beginner chair yoga for seniors classes and our meditations for brain health. These are the best senior fitness classes in austin, tx and dallas, tx.

I hope you were able to find value and gain new insights from this blog post. Here at Haiden's Yoga Practice, I share regular content diving deep into senior health topics. I also provide holistic chair yoga and meditation resources, specifically designed for seniors, to support a healthy mind and body.

Join my newsletter to receive free printable chair yoga guides and to be notified anytime new content goes live.

You can visit the services pages on my website to learn more about my yoga and mindfulness services for senior citizens or book a FREE consultation to speak with me directly.

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Thank you for taking the time to read this article. I wish you a lovely day ahead filled with mindfulness and ease.

All the love,

Haiden

Prefer a listening experience? No worries, I’ve got you covered!

References

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Iso-Markku, P., Aaltonen, S., Kujala, U., Halme, H., Phipps, D., Knittle, K., Vuoksimaa, E., & Waller, K. (2024). Physical activity and cognitive decline among older adults. JAMA Netw Open, 7(2). https://doi.org/10.1001/jamanetworkopen.2023.54285
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How do You Keep Your Mind Sharp as You Age? 6 Tips to Prevent Cognitive Decline

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