Aging Well: 8 Simple Strategies for a Healthier Brain and Body

Getting older is a natural part of life—but how we age can look very different from person to person. Some people stay sharp, strong, and emotionally balanced well into their 80s and 90s. Others may struggle with memory loss, physical health problems, or depression and anxiety as they get older. The good news? There are many things we can do to take care of our brain, body, and emotions as we age.

At our practice, we focus on whole-person brain health, which means helping people stay healthy in their thinking, feelings, and physical well-being. Whether you're just beginning to think about healthy aging or already making changes, this blog will give you 8 strategies to help you live a longer, more vibrant life.

1. Move Your Body Every Day

Physical activity is one of the best things you can do for your body and your brain.

Regular movement helps:

• Keep your heart strong

• Lower the risk of diseases like diabetes and high blood pressure

• Improve sleep

• Boost your mood

• Increase memory and focus

You don’t have to run marathons to get benefits. Walking, gardening, dancing, yoga, or even cleaning the house can all count. The goal is to move in a way that feels good to you.

Tip: Aim for at least 30 minutes of movement most days. Start small and build up. Walking with a friend or joining a senior-friendly fitness class can make it more fun.

2. Feed Your Brain With Healthy Foods

What you eat has a big effect on your brain. Did you know that your brain takes up almost 20% of your body’s total energy consumption, even though it’s only 2% of your body’s mass? A balanced diet can help fuel your brain to help you think more clearly, reduce brain fog, and lower your risk of dementia.

The MIND diet, a combination of the Mediterranean and DASH diets, has been shown to improve brain health. Some of the key points to the MIND diet are listed below for easy reference. If you feel like your diet is a long way away from this, pick a few bullet points to start with and keep adding over time.

Aim to include:

• Leafy green vegetables (spinach, kale, collard greens) — at least 6 servings/week

• Other vegetables — at least 1 serving/day

• Berries (blueberries, strawberries) — at least 2 servings/week

• Nuts — at least 5 servings/week

• Olive oil — main cooking oil

• Whole grains (brown rice, oats, quinoa) — at least 3 servings/day

• Fish (especially fatty fish like salmon or sardines) — at least 1 serving/week

• Poultry — at least 2 servings/week

• Beans — at least 3 servings/week

• Wine (preferably red, in moderation) — 1 glass/day or less

Limit these foods:

• Butter and margarine — less than 1 tablespoon/day

• Cheese — less than 1 serving/week

• Red meat — less than 4 servings/week

• Fried or fast food — less than 1 serving/week

• Pastries and sweets — less than 5 servings/week

3. Challenge Your Brain

Your brain is like a muscle—it needs exercise too! And the more you work it, the more you protect it.

Doing things that challenge your brain helps build cognitive reserve, the resources your brain uses to keep working well even as you age or if damage occurs.

Brain-challenging activities include:

• Learning a new skill (like painting or photography)

• Playing strategy games (like chess or Sudoku)

• Doing puzzles or crosswords

• Reading books

• Learning a new language or musical instrument

Tip: Pick something that’s just a little difficult, not too easy. The effort is what helps your brain grow stronger. And take comfort in the fact that being less than stellar at it is actually great for your brain!

4. Stay Connected With Others

Humans are wired for connection. Feeling lonely or isolated can actually hurt your brain and body over time. In recent news, headlines have loved to highlight the comparison to smoking, stating that studies suggest loneliness may be even worse for your health than smoking. It sounds crazy but in fact, loneliness has been linked to:

• Memory loss

• Depression

• Weaker immune systems

• Higher risk of death

On the other hand, strong social connections can help protect against cognitive decline and improve emotional health.

Ways to stay socially connected:

• Call or visit family and friends regularly. Having a designated time each week to check in can be a great mood and health-boosting habit.

• Join a book club, support group, or community center. Common interests can help grow new relationships at any age or stage.

• Volunteer, not only will it build your community, it helps us live in gratitude and selflessness, two other habits linked to long term health and longevity.

• Try group exercise classes and knock out two things at once! Movement and connection all tied together!

• Talk to a therapist if you’re feeling isolated. Sometimes it’s a neutral outsider that can provide the best help and perspective on our experiences.

Even small daily interactions—like chatting with a neighbor—can help you feel more connected.

5. Sleep Well and Rest Often

Your brain cleans itself while you sleep. Think of sleep as the rinse cycle for all of the nasty byproducts our brains are producing while they work tirelessly all day. Poor sleep makes it harder to think, remember, and manage emotions. It can also increase your risk for conditions like dementia, heart disease, and depression.

Tips for better sleep:

• Keep a regular sleep schedule

• Avoid screens before bed (TV, phone, tablet)

• Make your room cool, quiet, and dark

• Limit caffeine and alcohol, especially in the evening

• Talk to your doctor if you have trouble sleeping often

Rest is just as important. Taking breaks during the day can help prevent burnout and keep your energy up.

6. Manage Stress in Healthy Ways

Stress isn’t all bad. In small amounts, it helps us stay alert and focused and even pushes us to grow. But chronic stress—stress that lasts a long time without productive outcomes—can damage both your brain and body.

Too much stress can lead to:

• Anxiety or depression

• Memory problems

• Weakened immune system

• Heart disease

Learning to cope with stress in healthy ways is key to aging well.

Try these techniques:

• Deep breathing or meditation

• Journaling

• Spending time in nature

• Gentle exercise like yoga or stretching

• Talking to a therapist or support group

Practicing even a few minutes of mindfulness each day can make a big difference over time.

7. Keep a Sense of Purpose

People who feel like their lives have meaning tend to live longer, healthier lives. Having a purpose can help reduce the risk of depression, improve sleep, and even protect your brain.

Your purpose doesn’t have to be big or fancy. It might be:

• Caring for a pet

• Helping raise grandchildren

• Volunteering

• Gardening

• Mentoring others

• Creating art or music

Ask yourself: What makes me feel alive? What do I look forward to each day? The answers can guide you toward your unique sense of purpose. This is another place that a therapist can be of enormous help. Talking with someone who only has your best interest in mind can lead to increased self-awareness and can help you find direction in a new and challenging phase of life.

8. Don’t Be Afraid to Ask for Help

Aging can bring big changes, including health challenges, the loss of loved ones, or shifts in identity. It’s normal to feel overwhelmed at times. But you don’t have to go through it alone.

Mental health is brain health—and therapy can be a powerful part of healthy aging.

Therapists can help with:

• Managing grief or life transitions

• Treating anxiety or depression

• Coping with memory concerns

• Improving sleep or stress

• Building confidence and self-esteem

Talking with a therapist doesn’t mean something is “wrong.” It just means you’re taking care of yourself—which is one of the healthiest things you can do at any age.

Final Thoughts: Aging Can Be a Gift

Aging doesn’t mean giving up the things you love—it means learning how to enjoy them in new ways. With the right tools and support, you can stay strong, sharp, and emotionally well for years to come.

Start with one or two small changes from this list. Over time, those little habits can add up to big improvements in how you feel.

And if you’d like help creating a personalized plan for your brain health, we’re here for you. At our practice, we specialize in supporting aging adults through every stage of life—with care for the mind, body, and heart.

Need support for brain and emotional wellness?

Contact us today at admin@tailoredbrainhealth.com or 336-542-1800 to learn more about our therapy, brain health, and wellness services for older adults. You don’t have to figure it out on your own—and it’s never too late to start feeling better.