About 17% of Tennesseeans aged 45 and older experience confusion or memory issues. The good news is that daily habits may make a real difference in supporting your brain health as you age.
To learn what habits can support improved brain health, WellTuned spoke with Dr. Suzanne Corrington, a medical director at BlueCross BlueShield of Tennessee.
“Strategies for brain and heart health are similar,” Dr. Corrington says. “The arteries in the brain and heart need the same attention. This means avoiding smoking, treating high cholesterol and managing diabetes carefully.”
8 ways to keep your memory sharp
Dr. Corrington: Here are evidence-based habits that may support long-term memory and cognitive health:
- Get aerobic exercise. This is one of the most important things you can do for your brain’s health. A reasonable goal is 150 minutes per week of moderate activity like brisk walking. Start at whatever pace you can manage and build up speed and duration. Walking briskly for 20 to 30 minutes a day may pay off in memory retention and feeling better overall.
- Challenge your brain. Watching TV is a passive activity that doesn’t put your brain to work. Learn new things. Take online courses. Work on crossword puzzles. Start learning a language. Try Sudoku, jigsaw puzzles, Wordle or Scrabble. Embrace things that may be unfamiliar and challenging.
- Stay socially active. Social interaction is crucial. If you’re active in a church, that’s a great way to stay involved. Consider joining a book or bridge club. Volunteer. Get to know your neighbors. Regular, meaningful social engagement keeps the mind active and may decrease depression.
- Prioritize sleep. Sleep helps the brain store memory and clear out neurotoxins like beta-amyloid a protein that may form clumps called plaques and interfere with communication between cells. Turn off the TV and devices early enough to let your brain settle down. Avoid caffeine and limit alcohol before bed. Consider seeing a doctor if you have difficulty falling or staying asleep. Conditions like restless leg syndrome and sleep apnea become more common as we age and can impair sleep quality and duration. If you think you may have one or both conditions, it’s important to let your doctor know.
- Eat a brain-healthy diet. The Mediterranean diet is commonly recommended. Focus on vegetables, whole grains and lean meats. Limit sugars, processed foods and saturated fats. This can decrease inflammation and protect the brain and blood vessels.
- Manage chronic conditions. Controlling high blood pressure, diabetes and high cholesterol is critical for brain health. Take medications as prescribed. Tell your doctor about any over-the-counter medications you take. Some may have negative interactions with prescription drugs.
- Watch what you take. Some over-the-counter medications, especially cold and allergy medications,can cause mental slowness . Talk with your doctor about what’s safe for you. Alcohol may affect brain health, even in small amounts.
- Get regular preventive care. This includes hearing and vision screenings. Poor vision can lead to social isolation. Gradual hearing loss may go unnoticed. Hearing and vision loss can significantly increase the risk of depression. Depression can negatively impact memory. Regular care may include depression screening and evaluation for vitamin and thyroid deficiency.
“Stay connected with friends and family,” Dr. Corrington said. “Regular, meaningful social engagement can keep the mind engaged and may support decreased depression.”
More from Dr. Corrington on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.