1) Eat well
A rule of thumb is that what's good for your heart is good for your brain. Indulge in fruits and vegetables and foods with B-complex vitamins, like oats, barley and wheat bran, and omega-3 fatty acids, like fish — especially salmon and tuna. Avoid foods with saturated fat, found in fried foods, butter and cheese.
2) Exercise
Physical activity pumps blood through your organs, including your brain. As little as 30 minutes of low-level activity like brisk walking improves blood flow, which increases neural growth and brain connections. When vessels in the brain are blocked cognitive ability decreases, and the risk of stroke increases, says Rosebud Roberts, associate professor of epidemiology at the Mayo Clinic College of Medicine.
3) Play games
Thanks to an aging baby-boom generation there are now plenty of mentally stimulating games. Brainteasers and puzzles are good exercises for the brain. So are games that force you to strategize like chess, bridge and solitaire.
4) Learn a new skill
A long-term goal like learning to play a musical instrument or speak another language will challenge your brain on many levels over an extended period of time. A skill like learning to dance is great for the brain because it combines music and movement.
5) Make everyday activities harder
You can stimulate your brain just by mixing up your daily routine. Try brushing your teeth with the opposite hand or showering with your eyes closed — anything that will force you to use more of your senses.
6) Read. Read. Read.
Whether your weapon of choice is this web site, a novel or a newspaper, keeping your mind engaged in intellectual activity and expanding your vocabulary are two important ways to keep your brain in shape. As an added exercise, repeat facts you want to remember a few times in your head and try to recall them again later.
7) Relieve stress
Try yoga, meditation or just taking a breather every now and then. High blood pressure, as well as anxiety and depression, have been linked to declining cognitive function, says Roberts. "Anything you can do to keep your brain active and healthy will be beneficial," she says.
8) Socialize
The brain loves activity. "It's kind of like a party animal," says Doraiswamy. If your lifestyle leaves you isolated, seek out clubs or other social activities that will surround you with people. New scenery and other multi-sensory activities force the brain to form new connections, increasing memory capacity. For more SmartMoney Magazine features, turn to the September issue.
9) Drink
But not too much. Studies have shown that people who drink small amounts of alcohol — between one and six drinks per week — are less likely to develop dementia than people who don't drink at all. Doraiswamy says red wine, in particular, has anti-inflammatory effects, which benefits the brain. But don't overdo it — heavy drinking depletes the brain of B-complex vitamins and Thiamin.
10) Sleep
A healthy sleep pattern is key to maintaining memory function since your brain locks in new information during REM sleep. Adults should get seven to nine hours of sleep each night — and remember, REM is the last of five sleep cycles, so make sure it's an uninterrupted rest.
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