Aging is not kind to our brains.

Starting in our 30s, each passing year shrinks our brain (particularly in the frontal cortex) — bringing decidedly un-fun things like memory decline, a lack of mental clarity, an inability to focus, and more. And there, ominously lurking in the background, is also the big "D" word.

Uh, no. Not that “D”.

But dementia, the loss of cognitive functioning to such an extent that it interferes with a person’s daily life and activities.

That said, just because brain shrinkage, cognitive decline, and a higher risk of dementia are expected with age doesn’t mean you can't try to preserve and/or even improve your brain health.

Here are 3 things you could do that'll help with brain health.

#1: Live a healthy lifestyle

“Live a healthy lifestyle.” — sounds criminally vague.

But don’t worry, because you can find detailed guidelines on what a brain-health-optimizing “healthy lifestyle” looks like in this 2023 study published in the BMJ.

After following more than 29,000 people over 10 years, the researchers found that those who:

… had a 30% lower risk of memory decline compared to those who did not.

Even more promising, individuals who were carriers of the APOE ε4 gene (i.e., the strongest genetic risk factor for cognitive problems, dementia, and Alzheimer’s) had lower rates of decline if they engaged in the healthy lifestyle behaviors listed above.

#2: Eat blueberries 🫐

Now, what about on the diet front? Is there anything you could eat that’ll help with brain health?

One word: blueberries.

Yes, really. (Sidenote: is it just us, or is it impossible to think of blueberries without visualizing Violet’s ridiculous and well-deserved expansion into a giant blueberry in Willy Wonka & The Chocolate Factory? Just us? 👀)

Back to business.

Nearly a dozen studies suggest that blueberries are packed with:

• Antioxidants that support healthy aging and
• Flavonoids that support memory and learning, protect your brain from disease, prevent early decline, and provide vital nutrients that help with brain growth

Better still, there’s also evidence that blueberries help fight dementia. But wait.

How much blueberries would you need to eat? They’re not exactly cheap fruits, after all.

Thankfully, it appears just 120 grams (roughly ¾ cup) of blueberries is enough to help with your attention, verbal comprehension, plus memory retention and recall.

Still worried about the cost? Here are a few tips that may help:

Other brain-health-boosting fruits? There are more?

Yes, according to a 2016 study published in Scientifica, the following may also guard against age-associated cognitive decline and cognitive conditions:

• Strawberries
• Blackberries
• Raspberries
• Plum
• Prunes
• Cherries
• Oranges
• Red grapes
• Pomegranates

#3: Strength train

To maximally preserve and/or improve your brain health as you age, don’t just rely on aerobic exercise (i.e., cardio) to get the job done. You’d also need strength training.

Proof? A 2016 study published in the Journal of the American Geriatrics Society.

The researchers recruited 100 participants (68 women and 32 men) with mild cognitive impairment between 55 and 86 years old — and randomly assigned them to 2 groups:

• Group 1:  Weight training 2-3x weekly for 6 months (lifting 80% of the maximum amount they could)
• Group 2: Stretching exercises, aka “sham exercises”, 2-3x weekly for 6 months

All participants underwent 2 rounds of cognitive tests: 1 round before the intervention for baseline readings and the second round after intervention for comparison’s sake.

Here are the study’s 3 key findings:

Hmm. Looking at the participants’ ages … if you’re still relatively young (e.g., in your 20s/30s), you may be tempted to shelve strength training plans for later.

But don’t.

The thing is that, if you don’t use it, your body starts losing muscle mass starting as early as your 30s. Keep it up, and you’re at increased risk for sarcopenia, which could see you running into symptoms like:

• Impaired motor function
• Difficulty in walking
• Slow walking speed
• Difficulty in carrying and lifting heavy items
• Increase in falls

Imaginably, all that will make it extra difficult for you to live a healthy lifestyle necessary for boosting brain health.

Bottom line? Start strength training now.

And here are 3 things you need to do to maximize muscle growth during those training sessions:

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What about brain health supplements?

Most brain health supplements contain the same old, tired ingredients.

Omega-3 fatty acids, vitamin B, vitamin E, a natural nootropic (think: ginkgo biloba or ginseng), etc.

But, like most workout supplements, there’s just no solid evidence that these work — especially if you’re already eating a well-balanced, nutritious diet that gives your body the micronutrients it needs.

TBH, if you really wanted to try a brain health supplement, perhaps you could consider creatine. There is some evidence that it could enhance your cognitive functions and ward off neurological disorders.

Plus, even if it doesn’t give results on the brain health bit, at least you know it’ll improve your athletic performance and body composition.

Interested in learning more about creatine? Your wish is our command:

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Actively work on your brain health with GymStreak

There’s a lot you can do to take care of your brain health.

Seen another way, though, it could also mean there’s a lot you should do for your brain health — and that can be an overwhelming thought. GymStreak can’t take all the load off from you, but it sure can help lighten it. How?

By tailoring your strength training + nutrition plans according to your goals and preferences. So, all you need to do is execute and see results.

Sounds good? Check it out below: