As a doctor who specializes in primary care for seniors, I’ve had the privilege of seeing just how full of possibilities the later years of life can be. Many of my patients engage in richer relationships and pursue new interests and hobbies, all of which contribute to increased levels of fulfillment. A common thread among those patients is not just physical health but also their dedication to keeping their minds active and curious as they age.
These habits enhance quality of life as well as play a powerful role in reducing the risk of cognitive decline, including dementia, Alzheimer’s and other serious health conditions.1 And this issue is personal to me, as my mother is among those affected by Alzheimer’s. She is one of more than 7 million2 people who live with the disease today, the majority of whom are 75 and older. That’s why I’m so passionate about helping seniors protect and maintain brain health as they age.
Like any muscle, the brain benefits from regular exercise. This can include learning new things, having engaging conversations and playing games that are mentally challenging. Here are five tips I share with my patients to encourage active management of cognitive health.
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1. Play games to give your brain a workout
Older adults should strike the phrase “too old” from their vocabulary, especially when it comes to play! Games that require problem-solving skills and engage working memory—like cards, chess, Sudoku and crossword puzzles—can be both fun and stimulating. In fact, regular participation in mentally stimulating activities like these has been linked to a 9% reduction in dementia risk3.
There are games that can be played on your own, with friends or in larger social groups, both in person and online. As part of the National Senior Games, a biennial Olympics-style multisport event for athletes ages 50 and up, health and well-being company Humana is launching a new virtual challenge to encourage individuals to exercise their minds in addition to their bodies. During the Humana Cognitive GamesTM July 14 through Aug. 11, participants can visit HumanaGames.com to challenge their minds with a variety of online games designed to stimulate the brain as they play their way up the leaderboard. It’s a fun, interactive way to give your brain a workout and learn more about actions you can take to prevent cognitive decline.
2. Try hobbies, learn new skills and get involved in the community
Staying socially connected isn’t just good for your emotional well-being; it’s also linked to lower rates of disability and a longer life, and it may even help protect against depression and cognitive decline1. Engaging with others through clubs, volunteering or community events can all contribute to your overall well-being and brain health. Many of these activities are low-cost or free, like walking groups or neighborhood book clubs, and can be a simple, enjoyable way to stay connected.
I tell my patients to pursue social activities that are meaningful to them. If you love animals, consider volunteering at a local shelter or rescue group. Looking for a new hobby? Join a gardening club, learn a new language or dust off the guitar turned decoration and strike a few chords. Playing music is a highly complex activity requiring a range of cognitive, sensory and motor functions. Studies have even found that playing a musical instrument is associated with improved overall cognitive ability4.
The more comfortable you get with the uncomfortable, the more you engage your brain.
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3. Eat a healthy, balanced diet
Improving your diet can offer a range of benefits, including supporting your brain health5. The easiest way to start is with simple swaps at mealtimes.
Two to three times a week, replace red meat with salmon, trout or tuna, which are rich in brain-healthy omega-3 fatty acids, and cook with olive oil, which may protect memory and learning ability.
Incorporate antioxidant-rich fruits (like berries and citrus) and vegetables (such as broccoli, carrots and spinach) that may help protect the brain from stress and inflammation.
And swap white bread for whole-wheat bread and brown or wild rice over white, both of which are rich in B vitamins that fuel the body and brain. Include nuts like almonds for the brain-protecting antioxidant vitamin E, and walnuts, which may help boost memory and brain power.
Your primary-care doctor can provide personalized advice on safe and effective dietary modifications for your unique health needs.
4. Stay active, and exercise
Regular exercise is a crucial part of a healthy lifestyle. Beyond the physical benefits, staying physically active increases blood flow to the brain and may decrease your risk of age-related cognitive decline6. Some older adults may feel they can’t participate in physical activity due to mobility restrictions or chronic conditions, but you don’t have to be a world-class athlete. A walk around the neighborhood is a great starting point to build cardiovascular fitness, while beginner’s yoga or water aerobics can help improve range of motion and strengthen muscles.
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5. Visit your primary-care physician
Lastly, regular visits to your primary-care physician play a vital role in the early detection of chronic conditions, from hypertension to depression to dementia. These checkups can offer more than just routine care—they provide an opportunity for your doctor to monitor changes in your memory, thinking and overall health. Cognitive screenings during these visits can help catch early signs of cognitive decline, often before symptoms become noticeable in daily life7. Detecting these issues early allows for timely treatment, better management of symptoms, and planning for the future.
What to do now
Prioritizing your cognitive health doesn’t require a complete overhaul of your lifestyle. It’s about making small, consistent changes in your day-to-day behaviors. Consider an ingredient swap, invite your neighbor for a walk, or schedule your annual wellness exam. Remember: It can be fun too—challenging yourself in the Humana Cognitive Games is an accessible way to jump-start your journey.
My parting advice: Caring for your brain is one of the most valuable gifts you can give yourself as you age, and you might even learn something new about yourself along the way.
Isabel Souffront, MD, is the chief medical officer for Conviva Senior Primary Care in Broward County, Florida. Conviva Senior Primary Care is part of the Humana Primary Care Organization.
This information is provided for educational purposes only. It is not to be used for medical advice, diagnosis or treatment. Consult your health-care provider if you have questions or concerns. Also consult your doctor before beginning any new diet or exercise regimen.
Sources:
1. Alzheimer’s Association: “Stay Mentally and Socially Active”
2. Alzheimer’s Association: Annual Report, “Alzheimer’s Disease Facts and Figures”
3. JAMA Network: “Lifestyle Enrichment in Later Life and Its Association With Dementia Risk”
4. ScienceDirect: “Tackling cognitive decline in late adulthood: Cognitive interventions”
5. Alzheimer’s Association: “Adopt a Healthy Diet”
6. Alzheimer’s Association: “Healthy Habits for Your Brain”
7. Alzheimer’s Association: “How is Alzheimer’s Disease Diagnosed?”
