Have you ever walked into the bathroom and stopped in your tracks because you couldn't remember why you were there? Or looked all over for your car keys, then realised you had them in your pocket all along?
It could be brain fog or a decline in healthy memory function that’s to blame.
Certain changes happen to the brain as we age. The effects of healthy ageing on the brain and cognitive function – that’s memory and thinking – are broad. And there are multiple theories about why these changes occur.
But while occasional memory loss tends to happen as we get older, it’s not a certainty.
What is brain health?
Brain health refers to how well your brain functions across different areas that impact daily life. Cognitive health involves memory, learning, and problem-solving abilities, while motor function includes movement, balance, and coordination.
Emotional function relates to mood, resilience, and mental wellbeing, and tactile function relates to the brain’s ability to process touch, temperature, and pain.
Maintaining a healthy brain as you age supports these functions, helping you stay sharp, independent, and engaged in life.
How does the brain change with age?
As we age, natural changes in the brain can affect how we think and process information. You might notice that multitasking becomes more difficult, attention span shortens, or reaction times slow down.
While some cognitive shifts are a normal part of ageing, taking proactive steps can help maintain brain function and support general health and wellbeing.
Through lifestyle choices, mental exercises, and proper nutrition, you can help keep your brain active and resilient as you grow older.
How to keep your brain healthy and support cognitive function
Keeping your brain healthy as you age involves making mindful choices that support cognitive function. While ageing naturally brings changes in memory, focus, and processing speed, there are many steps you can take to keep your brain active and engaged.
Staying Physically Active
Exercise helps improve blood flow to the brain and may support cognitive function. Activities like walking, swimming, or yoga can help maintain memory, focus, and overall mental sharpness.
Plus, staying active benefits heart health, which is closely linked to brain health. Learn more about heart health as you age here.
Eating brain healthy foods
Best foods for brain function
A balanced diet rich in brain-nourishing nutrients may help support cognitive function. Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, are known for their potential brain benefits.
Other nutrient-dense foods that may support brain health include berries, coffee, and dark chocolate (which contain antioxidants), and nuts (which provide healthy fats and vitamin E).
Nutrients for brain function
Inadequate intake of essential nutrients that are known to support the brain’s normal functioning may increase the risk of brain fog and impaired memory function.
Without enough nourishment from healthy foods and even a few superfoods in your daily routine, you may become lacking in key nutrients. Adding a brain health supplement to your routine will help boost the nutrients you need to keep brain fog and other cognitive challenges at bay.
B vitamins - Are essential to the brain’s normal functioning
Vitamin C - A powerful antioxidant and free radical scavenger.
Fish oil - An essential nutrient for brain health and cognitive function.
Ginkgo biloba - Supports cognitive function and memory. It works by supporting blood circulation to the peripheries, including the brain, which can help deliver nutrients.
Iron - another essential nutrient that helps support normal brain function. It may also help if you’re always feeling tired, if dietary intake is inadequate.
Always read the label and follow the directions for use.
Managing stress
Stress can take a toll on brain function, affecting memory, focus, and mental clarity. Managing stress through relaxation techniques like meditation or breathing exercises can help keep your mind sharp.
Simple lifestyle changes, like reducing salt intake, staying hydrated, and avoiding excessive alcohol consumption, can help keep blood pressure in a healthy range. If you are worried about your blood pressure, always seek advice from a healthcare professional.
Engaging in social activities
Interacting with family, friends, or community groups provides mental stimulation and emotional support, which can help keep the brain engaged. Whether it's joining a club, volunteering, or simply having regular conversations with loved ones, staying socially active is an important aspect of maintaining brain health as you get older.
How to support your memory
Memory naturally changes with age, but there are ways to support memory recall and cognitive function over time. If you're wondering how you can maintain your memory, the key is to stay mentally and physically active, eat a brain-healthy diet, and engage in regular social interaction.
Practicing mindfulness, getting quality sleep, and managing stress may also help keep your brain sharp. Lifestyle choices play an important role in supporting memory as we age, and forming good habits early can make a difference.
Keeping your mind active
Memory exercises
Memory exercises can help strengthen your recall ability and cognitive function. Simple activities like repeating and recalling lists, playing word association games, or visualising information can help reinforce memory pathways in the brain. Crossword puzzles and memory card games can also be useful ways to keep your mind active.
Brain training
While memory exercises focus on strengthening recall, brain training for seniors involves structured activities designed to improve problem-solving, attention, and cognitive flexibility.
Brain training can include digital programs, such as brain-training apps and games, that challenge different aspects of cognition, including speed, accuracy, and logical reasoning.
Activities like learning a new language, playing a musical instrument, or engaging in strategy-based games like chess can also stimulate the mind in similar ways and work as effective brain training.
Take your brain health seriously
Supporting your brain health as you age is essential for maintaining memory, focus, and overall cognitive function.
By staying physically active, eating brain-healthy foods, managing stress and engaging in social and mental activities, you can take proactive steps to keep your mind sharp.
Incorporating memory exercises and brain training may further support cognitive function, helping you stay mentally sharp as you get older.
Frequently Asked Questions
How can you keep your brain healthy as you age?
Keeping your brain healthy as you age involves a combination of regular physical activity, a nutrient-rich diet, mental stimulation, social engagement, and stress management. Prioritising these habits can help support cognitive function and brain health.
How can you support your memory?
You can support your memory by staying mentally active with puzzles, reading, and learning new skills. Regular exercise, a healthy diet rich in brain-supporting nutrients, and proper sleep can also help. Engaging in memory exercises and brain training may further support cognitive function as you get older.