Here are the ones that matter most 👇
Move your body (but don’t overthink it)
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30 minutes of brisk walking most days improves memory and processing speed
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Light strength training 2–3x/week protects brain volume
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Balance exercises reduce fall risk and support brain–body coordination
🧠 Why it works: movement boosts blood flow and BDNF, a key “brain fertilizer.”
Feed your brain, not just your stomach
Focus on a Mediterranean-style pattern:
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Fatty fish, olive oil, nuts
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Leafy greens and berries (especially blueberries)
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Whole grains, beans, legumes
Limit ultra-processed foods and excess sugar—they quietly speed cognitive aging.
Protect sleep like it’s medicine
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7–8 hours nightly if possible
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Consistent bedtime > perfect bedtime
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Treat sleep apnea if present (huge and often missed factor)
During deep sleep, the brain clears waste proteins linked to Alzheimer’s.
Keep learning slightly uncomfortable things
Not crosswords you’ve done for 20 years—those maintain, not grow.
Better options:
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Learn a new language or instrument
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Take a class that forces problem-solving
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Teach someone else a skill
If it feels a bit frustrating, you’re doing it right.
Stay socially engaged (this is non-negotiable)
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Regular conversations—not just texts
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Group activities or volunteering
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Intergenerational interaction when possible
Loneliness increases dementia risk similarly to smoking.
Manage the quiet risks
These often go unnoticed but strongly affect cognition:
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Hearing loss (use hearing aids if needed)
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High blood pressure
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Diabetes and insulin resistance
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Chronic stress
Treating these slows decline dramatically.
Tiny daily habits that add up
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Read aloud occasionally (activates more brain regions)
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Brush teeth with your non-dominant hand
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Take different routes when walking or driving
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Get 10–15 minutes of daylight early in the day
The big takeaway
At 70, the brain is still plastic. Consistency beats intensity.
Small, boring habits done daily protect cognition better than any supplement.
If you want, tell me:
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how active you are now
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sleep quality
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any memory concerns you’ve noticed
I can help tailor this into a simple, realistic weekly plan 🧠✨