03
Train your brain
Your brain is like your muscles — a regular workout can help it function better . But it ’ s important to know how to work out effectively . For your brain this means introducing new challenges that require different kinds of effort and use different parts of your brain .
Learn how to speak a new language or play an instrument ; practice drawing or painting ; or scrapbook , join a book club or take a writing class . The wider the range of activities , the more your brain will forge new connections that can help it stay “ limber ” — receptive to new information and better able to process tasks of varied complexity . Researchers call this “ neuroplasticity ” and it ’ s a trait our brains retain throughout life .
04
Connect with others
We ’ re social creatures and our brains thrive mentally , emotionally and physically in the presence of other people . Positive , supportive relationships and regular social interactions boost brain health and well-being . Make a point of maintaining relationships : Set up a regularly scheduled call with a friend once a week . ( Better yet , meet in person or learn how to use computer software to have a video chat .) And put yourself in situations where you can make new friends , too . Sparking conversation is a good way to work your brain and make new connections . Try taking a cooking class , signing up for dance night in the park or joining a travel club .
05
Get your Zs
Researchers believe sleep helps us store memories , boosts the immune system , and keeps our brain and body healthy . Make sure you get the recommended amount of sleep each night . For adults , that ’ s about seven hours on average , though only you know what makes you feel best ; for some people it ’ s more and for others , less . You can maximize sleep quality by keeping a consistent bedtime and wake-up schedule , adopting habitual ways of winding down before bed , and regularly exercising earlier in the day .
If you have trouble sleeping , keep a diary for a few days to track your sleep . ( Some wearables can help you track sleep and nighttime wakefulness digitally , if that ’ s your cup of tea .) The data you generate this way can help guide conversation with your doctor and suggest treatment approaches .
And if you or your bed partner has been diagnosed with a sleep disorder , see page 28 .
7hrs
of sleep on average per night keeps brain and body healthy
Better Brain Health | Section 01 — Caring for Your Brain at Any Age 13