Boost Your Brain: Practical Tips for Active Aging Week

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Learn More | Get Moving | Stay Connected | Eat Right | Take Charge

There are many lifestyle choices you can make to maintain a healthy body as you age. But what about the steps you can take to support a healthy brain as you grow older? This brochure provides information and guidance to help you make smart choices for your brain health with each passing year.

Memory and Learning

As you grow older, you may notice differences in the way your mind works. You may have difficulty finding the correct words, multitasking, or paying attention. The good news is that even if you have noticed some of these changes, you can still:

  • Learn new things

  • Create new memories

  • Improve vocabulary and language skills

Learn more: Understanding Memory Loss (NIH)

Potential Threats to Brain Health

Health Conditions

Certain health conditions can negatively affect your brain:

  • Heart disease

  • High blood pressure

  • Diabetes

Alzheimer’s disease and other types of dementia also harm the brain. While no one knows how to prevent dementia, many approaches that are good for overall health—such as exercise and a healthy diet—are being tested.

Medicines

Some medications and certain combinations of drugs can affect your thinking and brain function. Older adults should be particularly careful when consuming alcohol, as drugs may interact negatively with it.

Learn more: Safe Use of Medicines (NIH)

Alcohol

Drinking alcohol can slow or impair communication among brain cells, causing:

  • Slurred speech

  • Fuzzy memory

  • Drowsiness and dizziness

  • Long-term difficulties with balance, coordination, and memory

Learn more: Alcohol Use and Older Adults (NIH)

Smoking

Smoking increases the risk of:

  • Heart attacks

  • Stroke

  • Lung disease

Quitting smoking at any age benefits both mind and body. Non-smokers have better blood circulation and lower health risks.

Resources:

Brain Injury

Older adults are at higher risk of falls and other accidents that can cause brain injury.

Prevention Tips:

  • Exercise to improve balance and coordination

  • Take a falls prevention class

  • Make your home safer

Actions You Can Take to Help Protect Your Brain

Take Charge

  • Get recommended health screenings regularly

  • Manage conditions such as diabetes, high blood pressure, and high cholesterol

  • Talk with your doctor or pharmacist about medications and possible side effects on memory and sleep

  • Ask your healthcare provider about safe ways to move and exercise

Learn more:

Eat Right

Maintain a balanced diet:

  • Fruits and vegetables

  • Whole grains

  • Lean meats (fish and poultry)

  • Low-fat or non-fat dairy

Monitor intake of solid fat, sugar, and salt, and eat proper portion sizes.

Learn more: What’s on Your Plate: Smart Food Choices for Healthy Aging (NIH)

Get Moving

Being physically active may help reduce the risk of conditions that harm brain health, such as:

  • Diabetes

  • Heart disease

  • Depression

  • Stroke

Older adults should aim for at least 150 minutes of exercise per week.

Learn more: Go4Life (NIH)

Think and Connect

Keep your mind active through mentally stimulating activities:

  • Reading

  • Playing games

  • Learning new things

  • Teaching or taking a class

  • Being social

Older adults who stay active and engaged report being happier and healthier overall.

Resources:

Taking the First Step

Start small and build from there:

  • Begin a daily walk, gradually increasing time and speed

  • Add an extra serving of fruits and vegetables each day

  • Schedule a health screening or physical exam

  • Seek volunteer opportunities that interest you

  • Sign up for a class or program at your community college or community center

Visit Your Local Area Agency on Aging (AAA)

AAAs provide a welcoming environment for older adults and caregivers interested in learning about services such as:

  • Meals and transportation

  • In-home care

  • Volunteer opportunities

  • Classes to stay healthy and engaged

Learn more: Call Eldercare Locator at 800.677.1116 or visit www.eldercare.gov

Acknowledgements

This brochure draws from materials developed by:

  • Administration for Community Living (ACL)

  • National Institutes of Health (NIH)

  • Centers for Disease Control and Prevention (CDC)

Published by Eldercare Locator, administered by the National Association of Area Agencies on Aging (n4a).

Call Center: 800.677.1116 (Mon–Fri, 9:00 a.m.–8:00 p.m. ET)