As women enter their 40s and beyond, it’s common to start noticing subtle changes in memory, focus, and mental clarity. While some degree of cognitive decline is a natural part of aging, experts say there are proactive steps you can take to help protect your brain and even slow down this process.
According to brain experts, adopting a few simple but impactful daily habits can make a big difference in supporting brain health, enhancing mental sharpness, and reducing the risk of age-related cognitive issues over time. Here are four expert-recommended habits that can help ‘slow brain aging’ and keep it resilient well into the future.
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1. Physical exercise
It's not a novel idea that exercising is healthy. We've all been hearing this for ages! However, while you may most frequently associate physical activity with a healthy body, it's important to remember that getting your body moving and your blood flowing is also integral to your cognitive health.
"Engaging in at least 75 minutes of vigorous physical activity or 150 minutes of moderate exercise per week has been said to lead to improved memory and reduced risk of cognitive decline," registered nurse Lauren Thayer tells us. Luckily, there are plenty of great exercises to choose from.
2. Social engagement
Spending time with loved ones, talking to your neighbors, and participating in community events isn't just a great way to feel good and stay connected to the world around you; it's also been proven to have a significant effect on your brain health. In fact, experts agree that social interaction is one of the keys to a longer life.
"Social contact with others at least twice weekly has been shown to slow cognitive decline," Thayer says. Social interactions can contribute to brain plasticity, which is the brain's ability to adapt and form new connections. Engaging in novel and varied social activities may promote the development of new neural pathways, enhancing cognitive flexibility and resilience—and, in turn, help preserve your memory.
3. Cognitive activity
It isn't just physical exercise that can help keep your brain healthy. Engaging in cognitive activities that flex your noggin can actually have a significant impact on your memory.
"Exercising the brain through things like playing cards, reading, crossword puzzles, or word searches has been shown to improve memory and slow cognitive decline," Thayer confirms. So pick up the newspaper and fill out that crossword every day—you could even kill two birds with one stone by completing it with a loved one to check "social interaction" off your list as well!
4. Mindful affirmations
The benefits of mindfulness and meditation are practically endless. Not only can practicing mindfulness reduce stress levels and, in turn, potentially reduce your risk of disease, but it can also have long-term benefits on the health of your brain.
Your personal meditation practice can be as simple as a few minutes of affirmations each day. "Start your day with a 5-minute mindful meditation session," registered psychologist Rod Mitchell, MC, MSc suggests. "However, instead of the traditional approach, try incorporating positive affirmations that target memory and mood. For instance, use phrases like My memory is sharp or I feel positive and energetic. This not only calms the mind but also sets a positive tone for cognitive functions throughout the day." So simple—but so effective!
