How to Improve Brain “Fitness”
By Sandra Bond Chapman, Ph.D. We’re all familiar with the visible signs of aging — graying hair, wrinkles, and gradual weight gain. Yet, the most critical changes often occur in the brain. According to a survey by the American Association of Retired Persons (AARP), 93% of Americans consider staying mentally sharp a top priority, but few understand how to protect or enhance brain health. For years, cognitive decline was viewed as an inevitable consequence of aging. However, new research shows that while cognitive aging is a natural process, we have the ability to strengthen, maintain, and even restore brain function through deliberate lifestyle changes. True wellness begins in the mind — without brain health, there is no health.
9 WAYS TO STAY SHARP
No matter your age, these evidence-based brain-healthy habits can help strengthen neural systems and enhance mental performance.
Get a Good Night’s Sleep
Aim for eight hours of quality sleep. It allows your brain to reset, consolidate learning, and generate “aha” moments — the kind of insights that arise when your mind connects ideas in new, innovative ways.
Slow Down to Succeed
Continuous work without reflection diminishes productivity and increases stress. Slowing down enables better decision-making and higher-quality results. Take time to pause, reflect, and allow deeper thought — your brain will reward you.
Block Out Distractions
Focus on one task at a time and filter unnecessary information. This not only enhances cognitive performance but also reflects higher intellectual control. Contrary to popular belief, multitasking can actually impair brain health.
Think at a Deeper Level
Go beyond surface-level details. Absorb information, connect it to your experiences, and seek new meaning. Deep thinking inspires creativity and fuels innovative problem-solving.
Enjoy Aerobic Physical Activity
Regular exercise boosts blood flow to brain regions responsible for memory and focus. Research from the Center for BrainHealth found that adults aged 57–75 improved memory significantly after engaging in aerobic exercise three times weekly for 12 weeks.
Eat Right
Prioritize vegetables, fruits, nuts, fish, legumes, and olive oil. Limit red meat, dairy, and sweets. This balanced approach supports vascular health — essential for preventing dementia and cognitive decline. Nutrient deficiencies can directly impair brain function.
Manage Medications Effectively
Certain drugs — including some sleep aids, antihistamines, and anti-anxiety medications — can cause mental fog. Review your prescriptions regularly with your healthcare provider to avoid cognitive side effects.
Reduce Cardiovascular Disease Risk Factors
The brain and heart are interconnected. Control high blood pressure, manage diabetes, and avoid smoking to protect both organs and promote longevity.
Connect Socially
Strong social networks correlate with higher cognitive performance. Stay engaged, build relationships, and keep your brain active through meaningful connection. This article is intended for educational purposes only.
