Our brains and bodies experience many changes as we age. There are ways that we can support healthy aging and maintain our mental capacities. Learn about 7 healthy life choices to keep your mind strong and encourage healthy brain aging.

Get enough sleep

Sleep improves your ability to manage stress. It helps with hormonal balance, strengthens your immune system, and lifts your energy and mood. The quality of your sleep changes as you age. To get enough rest for your brain and body to function well, try to break unhealthy sleep habits and get good quality sleep regularly. For more information, please visit:

• Sleep problems
• Sleeping Better
• Sleep and your health
• Insomnia: Improving your sleep

Eat smart for a healthier brain

Eating a well-balanced diet helps to keep your brain healthy. Follow Canada's food guide by including:

• A variety of vegetables and fruit, grain products, lean meats, fish, nuts, beans, and lower fat dairy products or alternatives
• Foods rich in B vitamins, such as whole grain cereals, breads, pasta, rice, dairy, beans, meats, vegetables, and fruits. Avoid extreme low-carbohydrate diets. The carbohydrates found in whole grains, dairy, vegetables and fruit provide necessary energy for the brain
• Beneficial omega-3 fatty acids, found in fish, many nuts and seeds, and other foods. Blood flow to the brain provides the essential energy, nutrients and oxygen it needs to function. Narrowing of the arteries can restrict blood flow and reduce our brain's ability to function normally
• Lower fat foods, vegetables and fruit to reduce the risk of heart and other diseases that may affect brain activity

For more information, please visit:

• Healthy Eating for Seniors Handbook
• Canada’s food guide: Health eating for seniors

Boost your brain health with physical activity

An active body is important for a healthy mind. Regular physical activity can:

• Increase blood flow to the brain, supplying it with oxygen, nutrients and other factors necessary for brain function
• Improve cognitive function, including memory, attention and executive function (the mental skills that help you carry out day-to-day tasks, such as planning and problem solving)
• Lower the risk of developing cognitive impairment, such as dementia, including Alzheimer’s disease
• Improve mental well-being by participating in social physical activities and community events or programs

Perform a variety of types and intensities of physical activity, including aerobic and muscle strengthening activities that challenge balance. For more information, please visit:

• Canadian 24-Hour Movement Guidelines (CSEP)
• Physical Activity for Older Adults (PDF, 430KB, CSEP)

Build and maintain social connections

Spend quality time with friends and family. Building and maintaining connections with family and friends helps to keep your support system strong and reduces loneliness. Try incorporating physical activity into social events: 

• Schedule a walk with a friend or family member
• Plan a group hike or bike ride
• Take part in community events or programs
• Attend group fitness classes

Keep stress under control

Some stress is normal and healthy, but chronic stress limits brain functioning. Excess stress hormones, such as cortisol, can be harmful to the brain. Taking care of your basic needs will help reduce your stress levels, including sleep, nutrition, physical activity and regular social contact. You can keep stress under control with activities like:

• Gentle yoga
• Tai Chi
• Meditation
• Spending time in nature
• Practicing positive self-talk

Stressful situations are a normal part of life and often related to life changes. Plan for future changes by thinking about your choices and making decisions now. Your preparation will help you to cope and reduce stress when those changes happen. 

Being resilient is about bouncing back from stressful situations. Resiliency can improve your level of optimism and help fight depression. Learn ways to help you adjust to changes in your life and build your resiliency.

Give your brain a daily workout

Brain stimulation can help to maintain your memory and delay dementia. Memory loss can be improved by thirty to fifty percent simply by doing mental exercises:

• Play games that make you think like Sudoku, cards, board games, chess and word games
• Watch question-and-answer game shows and play along
• Take a course in a subject that interests you, such as learning a new language
• Cultivate a new hobby. Hobbies such as woodwork and sewing can improve the brain's spatial awareness
• Read the newspaper and books to give your brain a workout
• Practice using your recall skills with memory triggers, like association or visualization techniques. For example, connect a name you want to remember to a mental picture

Check in with your mental health and substance use

Maintaining your mental health and limiting substance use will keep your brain healthy as you age. Make sure that you:

• Limit your use of alcohol  
  Rely on healthy strategies to fight stress and manage changes in your life, rather than using alcohol to help you cope
• Quit smoking. Smoking limits blood flow to the brain and increases your risk of developing high blood pressure and Type 2 diabetes, which are associated with dementia and Alzheimer's disease
• Know the signs of depression and anxiety and address and symptoms you may have with your healthcare provider 

Discuss any mental health symptoms, cognitive changes or substance use questions or supports with your health care provider.