There is strong connection between sleep, stress management, diet, exercise, social engagement, and mental stimulation and brain health. Aging and brain health decline do not have to be synonymous. By caring for your body, challenging your mind, and nurturing your spirit, you can protect your brain and live with clarity, purpose, and vitality for decades to come.

Nourish Your Body to Fuel Your Brain

Think of your brain as the control center of your entire body. Just like a high-performance car needs the right fuel, regular maintenance, and time to cool down, your brain thrives when you nourish it with healthy foods, keep it active with movement, and give it the rest it needs.

What you eat, how you move, and how you rest directly power your memory and focus. Every bite you take has the potential to either strengthen or strain your brain. Diets rich in colorful vegetables, berries, whole grains, fish, and nuts provide antioxidants, healthy fats, and vital nutrients that reduce inflammation and protect memory.

What you eat, how you move, and how you rest directly power your memory and focus.

My daily diet is filled with healthy choices. I love having an egg, a slice of whole grain bread and a cup of berries for breakfast. I typically make a large salad for lunch, filled with organic greens, chia seeds, slivered almonds, and a wide variety of vegetables. Dinner is often a baked potato (I love sweet potatoes), some type of fish, and steamed or roasted veggies.

While I am not always successful, I try to ‘eat the rainbow’ throughout the day-meaning I eat different colored foods. Each color offers different health benefits and micro nutrients, and over the course of a week, I am able to incorporate the essentials to fuel my brain. Are there colors of foods you are not eating, and if so, could you add in one or two this week?

Motion is Lotion

When I had a knee replacement, therapists and doctors repeated ‘motion is lotion’ throughout my recovery period. The brain needs motion too, to keep the blood flowing to it which develops proteins needed to keep our minds clear, known as the BDN factor.

Brain-Derived Neurotrophic Factor (BDNF) is one of those fascinating scientific terms that sounds complicated but is actually pretty straightforward. It’s a protein your brain produces, and it plays a crucial role in keeping your brain cells (neurons) healthy, strong, and connected. Think of BDNF as “fertilizer for your brain.” Just as fertilizer helps plants grow, BDNF helps brain cells grow, repair themselves, and form new connections.

How do we promote the protein production? Each time we walk briskly, dance, or practice yoga, blood flow to the brain increases, delivering oxygen and nutrients that ‘fertilize’ our minds. Even with limited mobility after knee surgery, I was able to use a floor pedal bike to keep moving. Gyms, community and senior centers each offer viable options to those with no equipment at home and YouTube offers excellent ‘walk at home’ options. Take time now to think about how much motion you are giving your brain each day and purpose to increase it to improve your brain health.

Each time we walk briskly, dance, or practice yoga, blood flow to the brain increases, delivering oxygen and nutrients that ‘fertilize’ our minds.

 Rest Your Brain

Rest is your brain’s ultimate refresh. I have recently had a health crisis which forced me to learn to rest. I had to learn to stop and let my body and brain rest. One type of rest is physical rest that sleep brings.

Without enough deep sleep, concentration falters and memory slips become more common. Quality rest isn’t just about hours in bed, it’s about giving your whole self the chance to recharge.

That’s where spiritual rest comes in. The Bible calls this a Sabbath. In the original Hebrew language, it is called ‘Shabbat’ and means cessation from labor and is modeled after God, who created and then rested on the seventh day. This is a good model for us to continue following.

Exodus 20:11 “For in six days the Lord made the heavens and the earth, the sea, and all that is in them, but he rested on the seventh day. Therefore the Lord blessed the Sabbath day and made it holy.” (NIV)

Unlike physical sleep, spiritual rest isn’t about closing your eyes; it’s about opening your spirit to peace, meaning, and connection. It’s the kind of renewal you feel when you spend an afternoon and sit quietly in nature, listen to uplifting music, pray or simply spend time reflecting.  Spiritual rest allows you to step away from the noise and reconnect with what truly matters, whether that’s your faith, your purpose, or your sense of belonging.

When you combine deep physical sleep with moments of spiritual rest, your brain and body align in harmony. The result? Greater clarity, more resilience to stress, and a deeper sense of calm that enhances both memory and focus. In short, resting your mind and your spirit creates the perfect foundation for thriving brain health.

Lifelong Learning is Brain Food

Your brain is like a muscle—it grows stronger the more you challenge it. That’s why lifelong learning is so important for brain health, especially after 50. Just as lifting weights builds physical strength, taking on new skills and knowledge strengthens your mental resilience, brings joy, and defines a purpose.

Whether you enroll in a community class, explore online courses, or join a book club, the act of learning keeps your mind engaged and your spirit energized. Curiosity is one of the best gifts you can give your brain—it keeps you sharp, engaged, and ready for whatever the future brings.

 Seven Tips to Keep Your Brain Strong and Focused

1. Eat Smart. Add leafy greens, berries, and omega-3-rich fish to your meals.

2. Move Daily. Aim for 30 minutes of walking, stretching, or strength training.

3. Prioritize Sleep. Stick to a calming bedtime routine.

4. Challenge Your Mind. Take a class, read, or try a new hobby.

5. Stay Connected. Call a friend or join a group at church.

6. Prioritize Spiritual Rest.  Take a Sabbath afternoon or day each week.

7. Find Joy. Laugh, practice gratitude, and nurture your purpose.