What can actually improve memory, focus and attention later in life?
Every week, patients ask me some version of your question. They’re not just worried about acing a crossword or remembering a grocery list. They want to stay sharp, engaged, purposeful and present in their lives.
The good news? You can, and it’s not about magic pills or exotic supplements. It’s about taking care of your brain the way you care for your heart, your sleep and your friendships. Research shows that our brain can form new connections and even grow new cells throughout our lives, as long as we give it the right conditions.
Let’s start with this fact: The same healthy habits that keep your heart strong, like eating well, moving your body and sleeping enough, are exactly what protect your brain. These are not theories; they’re truths supported by years of research.
Exercise and Brain Health
Exercise supports memory and mood (https://stayingsharp.aarp.org/themes/exercise-memory-mood/). It also helps people solve problems, think clearly, sleep better and boost their energy and spirits.
What should you be eating? (https://nowapp.aarp.org/health/healthy-living/ask-dr-adam-about-foods-for-brain-health/) Leafy greens, berries, nuts, lean proteins and whole grains. Cut down on processed foods and sugars, which drive inflammation. Remember, inflammation is the enemy; (https://nowapp.aarp.org/health/conditions-treatments/ask-dr-adam-about-inflammation/) it’s what ages your brain most rapidly. The more you can eat in a way that reduces this harmful process, the better your brain will perform. Omega-3 fatty acids, found in salmon, walnuts and flaxseed, are particularly powerful. They support neuron structure and communication, which helps your brain stay nimble as you age.
We also know that sleep is essential for memory (https://stayingsharp.aarp.org/themes/sleep/) and the removal of metabolic waste from our brain. Think of it as an overnight rinse cycle for neurons. Ideally you should be getting between seven to nine hours of shut-eye every night. Without it, you won’t be giving your brain enough time to clean and organize itself.
