It’s no secret that as we grow older, our bodies don’t function quite as well as they once did. Joint stiffness, loss of muscle mass and sensory impairment are just a few of the inconveniences that come with age.

The same is true for the brain. Over time, the body’s most complex organ undergoes changes that cause it to lose volume and processing speed. Although dementia and other health conditions can accelerate this decline, most people will experience more subtle changes in cognition. They might misplace their keys more often or find it a little more difficult to recall facts and details that once came to mind easily.

While these changes are a normal part of the aging process, that doesn’t mean we can’t do anything to address them. It’s never too early or too late to adopt healthy habits that will help maintain a healthier brain.

Physical activity
The brain serves as the body’s command center, regulating not only our thoughts and emotions but also our motor skills and bodily systems. When we consider this connection between brain and body, it makes sense that what’s good for one will also be good for the other.

One example is physical activity. Consistent exercise can make a big difference for a person’s physical wellbeing, but the brain also benefits. Physical activity enhances blood flow, improves the quality of sleep, improves mood and relieves stress—all of which helps the brain function at its best.

Physical activity also lowers the risk of a variety of chronic health conditions, including diabetes, obesity and high blood pressure. These diseases damage the vessels that carry blood and oxygen to the brain, which can hinder cognitive function or even lead to strokes or dementia.

Staying active has another benefit for older adults. Many forms of exercise improve strength, flexibility and balance, reducing the risk of falls that could result in brain injuries.

Food for thought
The food we consume is another significant factor in the health of our brains. Experts have found that a heart-healthy diet also helps the brain by reducing inflammation and improving blood flow.

Some brain-friendly options include leafy green vegetables, berries and nuts. Oily fish such as salmon, halibut and trout provide healthy, unsaturated fats that protect brain cells from buildups of harmful molecules.

It’s also important to limit foods that contain significant amounts of saturated fats. Some examples include red meats, butter, cheese and ultra-processed products. While all these foods can be eaten in moderation, diets that are high in unhealthy fats have been linked to functional declines in memory and cognition.

Another important nutrient that is often overlooked is water. Staying well hydrated is good for circulation and imparts greater physical and mental energy. Also remember that beverages like alcohol and sodas are not good choices for brain health.

Challenge yourself
Just as we can improve our physical fitness by exerting our muscles, we can enhance our cognitive function by challenging our brains.

Our capacity to gain knowledge and develop new skills stems from the brain’s neuroplasticity, its ability to continuously establish new neural connections. When we expose ourselves to new experiences or force ourselves to think in a different way, our neural pathways form new connections that allow the brain to compensate for aging- or injury-related changes. This is known as a cognitive reserve.

There are many ways to build this reserve. Activities such as reading, strategy games and word puzzles test the brain’s analytical and problem-solving skills. Taking up a new hobby or engaging in a creative endeavor such as artwork or dance can strengthen neural networks. And social interaction is extremely beneficial for your brain, as the exchange of ideas and conversation requires you to perceive the world in a new light.

If you’re pursuing your interests and challenging yourself to learn something new, then there’s a good chance you’re also enriching your brain.