I’ve always been interested in brain health, especially after reading more about neuroplasticity. But I never worried about my brain much. It was just there – ready, reliable, always on call. But as I got older, I noticed little shifts: forgetting why I walked into a room, forgetting names, misplacing my glasses. (I actually now keep a pair in every room!)
And then I got a call from a good friend… she told me that her husband had been diagnosed with the first stages of Alzheimer’s. And I thought, Oh s—! These aren’t some random ‘old people’ – these are my peers! (I know that sounds cold… but that’s the first place my head went, even though I cringe to say that.) And I knew that if I wanted to keep that easy focus I once took for granted, I needed to make some changes.
So, I began to research ways to take care of my brain. I discovered that staying mentally sharp isn’t about doing one big thing – it’s about small, steady habits that add up.
A few things we can do to help our brain:
Exercise
One of the first things I did was to commit to more exercise… no marathons or anything extreme! I started doing aqua-aerobics with a friend, and I started riding my bike more. Where my husband and I live in Portugal, it is flat and by the sea, and bike riding and walking is such a pleasure. The sunshine, the salty sea breeze and the movement all feed the brain as much as the body.
Learning
I also learned, unsurprisingly, that studying and learning new things helps to focus the brain and increase its neuroplasticity. And because we are relatively new in Portugal, we happen to be learning a new language. Did you know that learning a new language can increase neuroplasticity and have remarkable cognitive benefits?
I can honestly tell you this is not easy! I am frustrated more than not… But the challenge itself is part of the point. Each time I solve something new, it feels like my brain is stretching and waking up.
You may not be living in a new country, but it’s never too late to start learning a new language. Or start learning how to play an instrument.
Learning to play a musical instrument demonstrably promotes neuroplasticity by stimulating the brain to adapt and change, strengthening neural pathways and improving cognitive functions like memory, attention, and executive functions. This process involves both structural and functional changes in the brain’s gray matter and white matter, enhancing its ability to learn and reorganize itself throughout a person’s life.
If you’d like to start piano lessons, Sixty and me offers a FREE video course for beginners. You can check it out here: PIANO LESSONS FOR BEGINNERS.
Sleep
Sleep, too, is an absolute priority. I have known for a while how important sleep is, especially for the aging brain.
Sleep is crucial for the aging brain, as it facilitates memory consolidation, waste removal via the lymphatic system, and maintains cognitive functions like attention and decision-making.
Food
And of course there is the food we put in our bodies. The food that feeds the brain includes vegetables, berries, nuts and fish. No one is telling you to give up the foods you love. Go ahead and have ice cream when you want it. But be mindful of feeding your brain too and give it what it needs.
Pausing
But perhaps the most powerful shift came from pausing. I wrote about this in my last article for Sixty and Me!
Practicing mindfulness just five minutes with my breath in the morning is incredibly helpful. Just this simple practice helped me focus longer, and I was less reactive, and my mind felt calmer.
Connection
A massive addition to keep the aging brain sharp is connection! Staying in touch with friends, meeting people for coffee, going for walks with people. These connections aren’t just social – they are brain workouts. Increasing your social group is a big recommendation for helping our aging brain! (My upcoming article explores ‘SuperAgers’ and the importance of connection.)
What I’ve learned is this: staying focused and keeping my brain strong isn’t about fighting age. Not at all… instead it’s about working with it, giving the mind what it needs to stay alive and curious. Movement, learning new things, sleep, good food, mindfulness, and connection – these aren’t chores, they’re gifts!
And the best part? It’s never too late. Each small habit feels like I’m giving my brain a thank-you note (I know that sounds cheesy…) but it’s a nice warm feeling. These are the kind of habits that I don’t need to break!
If you are interested in more articles about brain health, you can find more on my Website or my Substack Page. I love hearing from people, so please let me know your thoughts about keeping our brain focus as we age, or any other subject that comes up as you read.
Let’s Have a Conversation:
What do you do to keep your brain focused and healthy? Do you have any blocks that stop you from doing things you know are helpful? What’s your favorite thing to do that promotes brain health?
