Boast Your Brain Health at Any Age!
May 13, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“Support your mental & physical wellness.”
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Ever walked into a room and forgotten why you went in there? Or found it hard to concentrate on a task without your mind drifting off? You’re not alone, and the good news is, brain fog doesn’t have to be a permanent state. No matter your age, there are simple, everyday steps you can take to boost focus, sharpen memory, and support long-term brain health beginning right now! Here are some easy, actionable ways to keep your mind sharp and strong.
Feed Your Brain with Smart Foods
What you eat can directly impact how well your brain functions. Here are a few top brain-boosting foods to keep on your grocery list:
-Fatty Fish (like salmon, sardines, and trout): Rich in omega-3s that support memory and mental clarity.
-Berries: Packed with antioxidants that help protect brain cells from damage.
-Leafy Greens (like spinach, kale, and broccoli): High in brain-loving nutrients like vitamin K and folate.
-Nuts and Seeds: Especially walnuts, which are rich in healthy fats and vitamin E.
-Whole Grains: Provide a steady supply of energy to help you focus.
-Dark Chocolate (in moderation!): Contains flavonoids and caffeine that may enhance brain function.
Move Your Body and Sharpen Your Mind
Physical activity doesn’t just keep your body strong—it benefits your brain, too. Exercise increases blood flow to the brain, helps grow new neural connections, and can even improve mood and reduce stress. The best part? You don’t need to hit the gym daily to get the perks. Try taking a brisk 30 minute walk, dance around your living room, stretch or move along with a yoga video, or ride your bike around the neighborhood. Find something you enjoy doing and stick with it…your brain will thank you!
Stay Curious and Keep Learning
Your brain loves a challenge. Learning new skills or hobbies can help build cognitive reserve, which may protect against memory decline over time. Things like reading new books, listening to educational podcasts, playing games like crosswords puzzles, sudoku, or trivia, learning a new language or instrument…these all challenge your brain and keep it in good shape.
Prioritize Sleep
Sleep is when your brain recharges and consolidates memories. Skimping on sleep can impair focus, problem-solving skills, and memory, so it’s important to try and aim for 7–9 hours of quality sleep each night. To improve sleep it’s best to keep a consistent bedtime routine, limit screen time before bed, and create a cool, dark, quiet sleep environment. If you have loud neighbors, try running a fan in your room or purchasing a white noise machine.
Manage Stress
Chronic stress can take a toll on brain function, especially memory and emotional regulation. While some stress is inevitable, finding ways to manage it is key. Some great ways to regulate stress include practicing meditation, deep breathing exercises, journaling, and spending time in nature.
Stay Socially Connected
Strong social ties are linked to a lower risk of cognitive decline. Whether it’s a quick coffee chat, a phone call, or joining a club or group, connecting with others keeps your mind engaged and your heart full.
Hydrate and Limit Alcohol
Dehydration can lead to fatigue and trouble concentrating. Be sure to drink enough water throughout the day. While the occasional glass of wine can be enjoyable, too much alcohol over time can negatively impact brain health, so keep the happy hours as a treat and not an everyday habit.
Start small when it comes to creating healthy habits. Maybe it’s swapping out a snack for a handful of walnuts (excellent brain food!), or taking a walk while listening to a new podcast. Every little bit counts. Your brain is one of your greatest assets…treat it with care, keep it active, and feed it well. No matter your age, it’s always the right time to start boosting focus, improving memory, and setting yourself up for a sharper, healthier mind.
