How to keep your mind active and healthy as the years go by

With age, it is normal to notice some changes, such as taking a little longer to remember a name or to learn a new technology. But ageing does not in itself mean significant loss of memory or independence. Many everyday habits help keep the brain active and mood balanced, and it is never too late to adopt them.

Move your body to protect your brain

Physical activity is one of the habits most consistently associated with good cognitive health. It improves circulation, helps control blood pressure and blood sugar, which affect the blood vessels in the brain, and contributes to emotional wellbeing. Some suggestions:

• Walk briskly for 30 minutes, 5 days a week, alone or in a group.
• Include 2 strength sessions a week, such as standing up from a chair, stepping up onto a stair or using resistance bands.
• Add balance and coordination exercises: dancing, tai chi, yoga or simply standing on one leg while washing the dishes, with support close by.

Activities that combine movement and memory, such as learning the steps of a new dance, are doubly worthwhile.

Keep learning

The brain benefits from new and varied challenges. Rather than always repeating the same pastime, the key is to step out of your comfort zone. Practical examples:

• Learn a language, a musical instrument or a craft, such as woodwork, sewing or gardening.
• Read regularly and talk about what you have read, for example in a book club.
• Play strategy games such as chess, draughts or cards, preferably with other people.
• Attend courses at senior universities, libraries or local associations.
• Use your phone or computer for new tasks, such as video calls or organising photos.

Crosswords and memory games are enjoyable, but on their own their effects are limited; the ideal is to vary them and combine them with the other areas in this article.

Sleep well and eat a balanced diet

During sleep, the brain consolidates memories and carries out a kind of clean-up of waste built up during the day. Older adults generally need 7 to 8 hours of sleep. It helps to keep regular hours, get natural light in the morning, limit naps to 20 to 30 minutes and avoid coffee in the late afternoon. Loud snoring or pauses in breathing during sleep are signs to mention to your doctor.

When it comes to food, a Mediterranean-style pattern is a good reference:

• Vegetables and fruit at every meal, in a variety of colours.
• Fish 2 to 3 times a week, including oily fish such as sardines, mackerel or salmon.
• Pulses, whole grains and a handful of nuts (about 30 g) a day.
• Olive oil as the main fat, and little salt, sugar and ultra-processed food.
• Water throughout the day, as the sense of thirst decreases with age.

Alcohol should be kept to a minimum, and stopping smoking brings benefits at any age.

Maintain social ties and look after your emotions

Loneliness and isolation are associated with poorer mental and cognitive health. Keeping in regular contact with other people stimulates language, attention and memory, and gives meaning to the days. Some ideas:

• Arrange a weekly meeting or phone call with friends or family.
• Take part in volunteering, choirs, walking groups or activities run by your parish or local council.
• Share meals whenever possible.
• Set aside time for activities you enjoy and for relaxation techniques, such as slow breathing or meditation.

It is also important to look after your eyesight and hearing: difficulty seeing or hearing often leads to social withdrawal. Having the recommended check-ups and wearing glasses or hearing aids when advised makes a difference.

Keep an eye on your general health

What is good for the heart is usually good for the brain. That is why it is worth keeping up routine appointments and:

• Checking your blood pressure regularly and following any treatment prescribed.
• Monitoring blood sugar and cholesterol in periodic blood tests.
• Reviewing your regular medication with your doctor or pharmacist, as some medicines can cause drowsiness or confusion.
• Protecting your head from falls by keeping the home well lit and free of loose rugs.

In summary

Keeping the mind healthy with age depends on several habits that reinforce one another: regular exercise, ongoing learning, good-quality sleep, a balanced diet and social contact. Small changes maintained over time are worth more than one-off efforts. If you notice memory changes that interfere with daily life, persistent low mood or loss of interest in activities, talk to your doctor. This article is for information only and does not replace the advice of a health professional.