Boost your brain health in 5 days

Boost your brain health in 5 days

With a few new habits, you can help protect your memory and brain health for years to come. Use this five-day mini challenge to make those skills a part of your daily life. 

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The human brain is an amazing organ. For starters, it’s responsible for your memory and thinking abilities. But it also controls your ability to walk, talk, see, hear, taste, feel and do so much more. For all those reasons, it’s important to do whatever you can to keep your brain strong and healthy for many years to come.  

Fortunately, that’s easier to do than you might think — and it can be enjoyable too. By tweaking your daily habits in small ways, you can boost your brainpower and help keep your brain working like it should as you get older. And with this simple five-day challenge, you can get started today. Here’s how it works. 

Below are five simple, science-backed tips — one for each day of the challenge. Your goal: Try a new tip on day one, add a second tip on day two. And then keep going, adding a new strategy to your life day by day. At the end of five days, you’ll have five new habits that can make a big difference in protecting your brain health.  

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Of course, you’ll need to keep up these habits over the long haul. It’s also important to take care of any chronic health conditions you have that can affect brain health over time, says Gary Small, MD. He’s the physician-in-chief for behavioral health at Hackensack Meridian Health in New Jersey, and coauthor of The Memory Bible: An Innovative Strategy for Keeping Your Brain Young. Those conditions include high blood pressure, high cholesterol and diabetes.  

Ready? Let’s begin! 

Day 1: Eat an anti-inflammatory food at each meal 

Long-term inflammation and oxidative stress have been linked with symptoms such as loss of memory and attention span. (Oxidative stress is a process that can damage your cells and tissues.) They’ve also been linked with serious brain conditions like Alzheimer’s disease.* Fortunately, eating certain foods can help lower inflammation and fend off the side effects.* 

There are plenty of tasty foods to choose from that fit the bill, Dr. Small says: 

  • Fruits, especially berries such as blueberries and strawberries 
     
  • Vegetables, especially leafy greens like spinach, collards and kale 
     
  • Nuts and seeds 
     
  • Fish that are rich in omega-3 fatty acids, such as salmon, tuna and sardines  
     
  • Spices such as curcumin and cinnamon  
     
  • Foods that have probiotics (good bacteria), such as yogurt, kefir, sauerkraut and other fermented foods 

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Day 2: Chat with a friend or family member 

In-person talks are great. Chatting with loved ones by phone or video works too. What matters most for your brain and overall health is making that social connection and engaging in conversation.*  

“Socialization through conversation is one of the best ways to stimulate your brain,” says Douglas Scharre, MD. He’s the director of the division of cognitive neurology in the department of neurology at the Ohio State University Wexner Medical Center in Columbus. “And social support helps with mood and lessens depression and anxiety.” It also helps prevent loneliness, which has been found to hurt brain function and raise the risk of mental decline as people get older.* 

Day 3: Go for a brisk walk  

Walking is a great form of exercise: It’s free, you don’t need any special equipment, and you can do it just about any time or anywhere. And if you walk regularly, it’s great for your brain. Regular exercise has been shown to:* 

  • Improve memory, brain function and sleep quality 
     
  • Lower stress and anxiety  
     
  • Improve your focus and shift your attention 
     
  • Support growth of new cells in the area of the brain that controls long-term memory 

“The longer you can work out regularly over time, the more it’s like putting savings in your brain bank,” explains Wendy Suzuki, PhD, a professor of neuroscience and psychology at New York University. She’s also the author of Healthy Brain, Happy Life. “It’s also never too late to start.” 

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Day 4: Take a relaxation break  

The way you choose to relax is up to you. It’s just important that it helps you let go of stress. “Stress is the enemy of cognitive health,” says Dr. Small. “Stress hormones temporarily impair memory."

Need ideas for winding down? Some ways to relax that have been shown to calm your mind and ease tension in your body include:*  

  • Deep breathing 
     
  • Progressive muscle relaxation (where you tense and then relax your muscles from head to toe)  
     
  • Visualization 
     
  • Meditation 

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Day 5: Challenge your brain 

Keeping your mind active can strengthen the connections between your brain cells. Stronger connections mean better brain function as you get older, says Dr. Small. Some ways to keep your brain busy:  

  • Do a crossword or sudoku puzzle
     
  • Read a challenging book
     
  • Play a board game or a computer game
     
  • Learn a new skill or language

Most of all, remember to keep it fun. The more you enjoy challenging your mind, the more likely you’ll be to keep it up. 


If you qualify for both Medicare and Medicaid, you may be eligible for an Aetna® Dual Eligible Special Needs Plan (D-SNP).

If you're 65 or older and have diabetes or an eligible heart disease, you may qualify for an Aetna® Chronic Condition Special Needs Plan (C-SNP). C-SNPs are currently available in select counties in IL and PA.

You may be eligible for an Institutional Special Needs Plan (I-SNP) if you’ve lived (or plan to live) in a participating facility for 90+ days or you have Medicare Part A (hospital insurance) and Part B (medical insurance).

 

*FOR OXIDATIVE STRESS, INFLAMMATION AND BRAIN HEALTH: Cassidy L, Fernandez F, Johnson JB, et al. Oxidative stress in Alzheimer's disease: A review on emergent natural polyphenolic therapeutics. Complementary Therapies in Medicine. March 2020; 59(102294). Accessed September 30, 2024. 

*FOR FOODS THAT FIGHT INFLAMMATION: Harvard Health Publishing. Foods that fight inflammation. March 26, 2024. Accessed September 30, 2024.

*FOR BRAIN HEALTH AND SOCIAL CONNECTION: Gardener H, Levin B, DeRosa J, et al. Social Connectivity is Related to Mild Cognitive Impairment and DementiaJournal of Alzheimer’s Disease. 2021; 84(4): 1811–1820. Accessed September 30, 2024.

*FOR EXERCISE AND BRAIN HEALTH: Harvard Health Publishing. Audiffren M, André N. The exercise–cognition relationship: A virtuous circle. Journal of Sport and Health Science. July 2019. Accessed September 30, 2024.

*FOR WAYS TO REDUCE STRESS: Mayo Clinic. Relaxation techniques: try these steps to lower stress. January 4, 2024. Accessed September 30, 2024.
 

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