HEALTHY BRAIN HABITS

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STAY ACTIVE

Regular cardiovascular exercise reduces the risk of cognitive decline. Swimming is recommended for those with knee pain.

SLEEP TIGHT

Older adults need 7-9 hours of sleep each night. Stay away from caffeine late in the day, avoid the use of electronics in the bedroom, and establish a sleep schedule.

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SOCIALIZATION

Engage in social activities that you love in your community! Volunteer in a non-profit, join a choir, or help out at an afterschool program.

THE 'MIND' DIET

(Slashes Alzheimer's risk by 35%). Eat a meal once a day with others!
 

  • At least 3 servings of whole grains a day
     

  • A salad and 1 other vegetable each day
     

  • Drink green tea daily!
     

  • At least 1-oz of nuts a day
     

  • Beans or legumes at least every other day
     

  • Poultry and berries at least twice a week
     

  • Fish at least once a week
     

  • Limit unhealty foods, cheese, or fried foods no more than once a week (only 1 tablespoon of butter a day; choose olive oil)
     

  • Sweets less than 5 times a week.

MENTAL STIMULATION

Challenge yourself at least 1 hour a day. Learn a new language, play board games, play an instrument, read, and more!

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MINDFULNESS

Pray or meditate daily, learn stress management & relaxation techniques, and seek medical treatment if you have symptoms of depression, anxiety, or other mental health issues.

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