Aging is inevitable, but how we age is within our control. While we can’t stop time, we can make choices that contribute to a healthier and more vibrant old age. Exercise and nutrition slow the aging process and promote overall well-being. Good nutrition habits lead to enhanced cognitive function, a strengthened immune system and healthier cardiovascular system. According to the National Institute on Aging (NIA), studies suggest that the food we eat affects the aging brain’s ability to effectively think.

What types of foods should I eat?

With diet plans and nutritional suggestions, it’s challenging to know which advice is reliable. Here are some brain-boosting options recommended by Healthline.com

• Fatty fish – Omega-3 fatty acids found in salmon, trout, albacore tuna, herring and sardines promote growth of brain and nerve cells.
• Coffee – The caffeine and antioxidants in coffee support brain health, leading to increased alertness and improved concentration.
• Blueberries – Blueberries have anti-inflammatory and antioxidant properties, reducing oxidative stress and inflammation.
• Turmeric – Curcumin — the active ingredient in turmeric — is a potent antioxidant and anti-inflammatory agent directly benefiting braincells.
• Broccoli – Packed with antioxidants and vitamin K, broccoli is a brain superfood.
• Pumpkin seeds – Rich in antioxidants, magnesium, iron, zinc and copper, pumpkin seeds improve nerve signaling, memory and overall brain function.
• Dark chocolate – Dark chocolate is packed with cognitive-enhancing flavonoids, caffeine and antioxidants.
• Nuts - Nuts improve heart health, which is linked to a healthy brain.
• Oranges – Vitamin C, found in citrus, prevents mental decline.
• Eggs – Eggs are a source of nutrients like B6 and B12, folate and choline, which are associated with improved brain health.
• Green tea – L-theanine, found in green tea, is rich in polyphenols and antioxidants, boosting memory

*Always consult your doctor before starting any new diet or exercise plan.

Brain-boosting activities

Although a healthy, nutrient-rich diet can restore, build and enhance brain health, adding fun and challenging activities in conjunction with a healthy diet is also recommended. Some brain-sharpening activities include:

• Reading
• Playing games like chess and checkers
• Solving brain-teasing puzzles like Sudoku or crosswords
• Learning to play or playing a musical instrument
• Aerobic exercise and weightlifting
• Developing relationships and engaging in social activities

By combining a healthy diet with brain-stimulating activities, we can support and improve our brain health as we age.