Everyday ways to support memory and healthy aging

Inspired by the preventive brain-health theme of Your Brain’s Second Chance, by Dr Todd Levine and Samantha Levine.

Growing older does not mean we must stop learning, lose our curiosity, or accept every memory problem as inevitable. Although age affects the brain, there are still worthwhile steps we can take to support our thinking and independence.

Neurologist Dr Todd Levine describes his book as a practical guide to protecting the brain, with an encouraging message: it is never too late to begin. This article explores that theme using independent health research. It is not a chapter-by-chapter summary of the book, whose full text was not available for this article. [1]

What does a “second chance” mean?

It means giving ourselves better conditions for healthy aging from today onward. We cannot change our age or inherited genes, but we can address some factors associated with cognitive decline.

Physical activity, nutritious food, management of chronic illness, and opportunities for mental and social engagement all belong in that picture. Combining these approaches may improve cognition in older adults at risk of dementia. They do not guarantee prevention or reverse every form of brain disease. [2]

A helpful starting question is: what small change can I maintain this week?

Feed your brain with ordinary, nourishing food

Brain health is a good reason to build meals around vegetables, beans, lentils, whole grains, nuts, and fruit. Mediterranean and MIND dietary patterns emphasise many of these foods; the MIND pattern particularly features leafy vegetables and berries, alongside beans, nuts, and fish. [3]

For a practical meal, try brown rice with tofu and vegetables, lentil soup with whole-grain bread, or a salad with beans and a modest handful of nuts. These are examples of nourishing meals, rather than a special prescription from Levine’s book.

Keep the promises realistic. Observational studies have linked these dietary patterns with better brain-health outcomes, but a three-year randomised trial found no significant difference in cognitive change between the MIND diet and a comparison diet. Both groups received guidance and mild calorie restriction. No individual food has been established as a cure for dementia. [3,4]

The Healthy Retired approach fits here: start with accessible food and repeatable meals. The most expensive ingredient is not automatically the most useful one.

Move your body regularly

Physical activity benefits the heart, muscles, balance, mood, and sleep. It may also help maintain aspects of thinking, including planning and switching between tasks. [5]

Walking, swimming, dancing, and Tai Chi offer different ways to keep moving. Choose something enjoyable enough to repeat, and build gradually from your current ability. A brief walk that becomes a habit is more useful than an ambitious programme abandoned after three days.

Include opportunities to strengthen muscles and practise balance as well as aerobic movement. If health conditions limit your activity, ask your practitioner how to adapt it. [5]

Give sleep a place in your routine

Sleep supports healthy brain function, including learning and memory. Poor sleep deserves attention rather than being dismissed as an unavoidable part of retirement. [6]

A consistent bedtime and waking time, a quiet bedroom, and a relaxing evening routine are useful starting points. Discuss persistent insomnia, loud snoring, or marked daytime sleepiness with a healthcare professional.

Rest is part of looking after yourself. Even a busy brain needs time off duty.

Look after the heart to support the brain

Managing blood pressure, diabetes, and cholesterol is part of brain care. In particular, research has found that treating high blood pressure can reduce the risk of mild cognitive impairment in some populations. [2,7]

Arrange appropriate checks and follow an individual treatment plan. Blood-pressure targets and medicines should be tailored to the person; lowering a reading as far as possible is not the goal.

Healthy habits and prescribed treatment can work together.

Keep learning—and keep connecting

Learning a language, practising music, cooking an unfamiliar recipe, or joining a discussion gives everyday life interest and challenge. Social contact also belongs in a broader approach to healthy aging. [2,8]

For someone living in Thailand, learning a few Thai words and using them at the market can combine practice with real conversation. There is no need to master the entire language before saying hello.

These activities are worthwhile for enjoyment and engagement. Evidence that a particular hobby or commercial brain game prevents dementia remains limited. [8]

Check memory changes rather than guessing

Occasionally forgetting a name is different from repeatedly becoming lost, struggling with familiar tasks, or having memory changes that interfere with daily life.

Some memory difficulties have treatable contributors, including vitamin B12 deficiency, medication effects, and other medical conditions. A professional assessment can help identify what is happening. [9]

Extra supplements are not a substitute for that assessment. Correcting a deficiency and buying a product advertised as a “memory booster” are different decisions.

Begin with a manageable day

Try a nourishing meal, some comfortable movement, a short learning activity, and a conversation with someone you enjoy. Make room for sleep and keep up with necessary health checks.

The point is to create a routine you can live with. Your brain’s second chance can begin with an ordinary day, repeated with care.

Health note: Before changing your diet, supplements, exercise programme, or treatment because of information on Healthy Retired, consult your health practitioner—especially if you have a medical condition or take medication.

Sources

  1. Todd Levine’s description of the book: https://www.linkedin.com/posts/todd-levinemd_drtoddlevine-samanthalevine-activity-7486820675249221632-NGNv
  2. NIH, Dementia: https://health.nih.gov/health-topics-a-z/dementia
  3. NIA, MIND and Mediterranean diets and brain pathology: https://www.nia.nih.gov/news/mind-and-mediterranean-diets-linked-fewer-signs-alzheimers-brain-pathology
  4. Barnes et al., Trial of the MIND Diet for Prevention of Cognitive Decline in Older Persons (2023): https://www.nejm.org/doi/full/10.1056/NEJMoa2302368
  5. NIA, Health Benefits of Exercise and Physical Activity: https://www.nia.nih.gov/health/exercise-and-physical-activity/health-benefits-exercise-and-physical-activity
  6. NHLBI, Why Is Sleep Important?: https://www.nhlbi.nih.gov/health/sleep/why-sleep-important
  7. NIA, High Blood Pressure and Older Adults: https://www.nia.nih.gov/health/high-blood-pressure/high-blood-pressure-and-older-adults
  8. NIA, Cognitive Health and Older Adults: https://www.nia.nih.gov/health/cognitive-health-and-older-adults
  9. NIA, Memory Problems, Forgetfulness, and Aging: https://www.nia.nih.gov/health/memory-loss-and-forgetfulness/memory-forgetfulness-and-aging-whats-normal-and-whats-not