Eat well and drink plenty of water.

Water is essential for overall health, both physical and mental. Try to drink 8 eight-ounce glasses every day.

There is research that suggests that nutritional intake influences the development and progression of dementia. Prevent cognitive decline by eating well starting today! Changing your eating habits is cheaper than medication, easy to implement, and safe, if you are eating a balanced diet. Eating well helps your entire body as foods that are good for the heart, are also good for the brain. The best current evidence recommends a heart-healthy Mediterranean diet, which includes relatively little red meat and emphasizes whole grains, fruits and vegetables, fish and shellfish, and nuts, olive oil and other healthy fats.

Give your brain a bit of a boost by adding some extra vitamins to your diet. Talk to your doctor or a nutritionist to find out the doses that are right for you.

Vitamin D and Sunshine

Recent European studies looking at vitamin D and cognitive function have shown that people with lower vitamin D levels are twice as likely to be cognitively impaired and exhibit slower information-processing speed. This correlation was particularly strong among men older than 60 years. Although studies have shown that low levels of vitamin D are associated with cognitive impairment, there is not a clear indicator that high or optimum levels of vitamin D will lessen cognitive losses. It is also unclear if giving vitamin D to those who lack it will help them regain some of these high-level functions. Most experts recommend 1,000 to 2,000 IU vitamin D daily. Another great way to bring vitamin D into your body? Get out in the sun for 30 minutes a day, two to three times a week.

Vitamin E and Vitamin C

Most of us don’t get as much vitamin E from dietary sources as we should. Vitamin E is an important antioxidant; a beneficial nutrient that protects our tissues and cell membranes. It is one of the most important nutrients obtained from omega-3 fatty acids. These acids are commonly found in foods such as fish oils, flax, walnuts, eggs and leafy dark green vegetables like spinach. Try taking Vitamin E in conjunction with vitamin C as vitamin C can help to maximize the dose of vitamin E. Eating wheat germ, sunflower, and safflower oils, and asparagus are also great sources of vitamin E.

B Vitamins

B vitamins in particular, especially folate and vitamins B6 and B12, have made headlines for their powerful role in preventing cognitive decline. This makes a strong case for ensuring your diet includes plenty of B vitamin foods, such as meat, poultry, eggs, leafy greens, dairy products and wild-caught fish.

A good night’s sleep is essential for forming and consolidating memories.

It plays a central role in the formation of new neuronal connections and the pruning of old ones. Studies show that getting enough sleep improves reaction time and split-second decision making. A study of cognitively healthy people aged 65 and over showed that daytime napping is associated with a lower risk of cognitive decline at two-year and ten-year follow-ups. On the other hand, getting less than six-and-a-half hours of sleep a night are associated with an increased risk of cognitive decline at ten-year follow-up.

In order to help you fall asleep and stay asleep for the night, The National Sleep Foundation recommends sticking to a sleep schedule of the same bedtime and wake up time, even on the weekends. Many people find it helpful to have a relaxing bedtime routine such as such a taking a warm bath, staying away from computer and TV screens at least an hour before bed, or reading for 30 minutes prior to going to sleep. Bedrooms should be a comfortable, but cool temperature, free from any noise or light that can disturb your sleep. Make sure your mattress and pillows are comfortable and supportive.

Staying engaged by maintaining friendships, doing things with others, and challenging ourselves help to maintain mental fitness.

Findings from a few studies suggest that social engagement and enjoyable hobbies and leisure activities play a role in maintaining cognitive function and in delaying or preventing dementia.  Studies have also shown that people with more social ties live longer, have better health, and are less depressed.  Close relationships and large social networks have a positive impact on memory and cognitive function as people age. Social networks may also facilitate healthy behaviors, such as exercise.

 In addition, learning a challenging new activity can strengthen the connections between parts of your brain. In a recent study, Dr. Denise Park, a neuroscientist at the University of Texas at Dallas, randomly assigned 200 older adults to spend 15 hours a week for three months learning either quilting or digital photography.  Compared to the group that watched movies or reminisced about past vacations and a group that worked quietly at home listening to the radio or playing easy games and puzzles, the groups challenged to learn new skills experienced significant gains in memory. One year later, they had retained their improved memory function.

Try this:

• Learn how to play a new game
• Teach a friend your favorite card game
• Volunteer to read to children
• Build a complicated model
• Assemble a complicate puzzle
• Plan a trip with friends
• Tutor a child
• Join a book group
• Learn how to play a musical instrument
• Take up a new hobby
• Usher at a local community theater