Daily Habits After 60 for Brain Health and Longevity

Living longer is only part of the goal. We want these additional years to be filled with people and activities we love, and to maintain sharp minds and good health to enjoy them. Even though longevity is promised by a growing array of supplements, biohacking gadgets and expensive clinics, experts say it has more to do with daily habits than any quick fix. They also recommend shifting the focus from lifespan, the number of years we live, to lifespan, the number of years we live in good health.

“Adding birthdays is valuable, but preserving mobility, independence and quality of life should be at the heart of the conversation,” says Stuart Phillips, Ph.D. “The goal shouldn’t just be to reach an awesome age. It should be to continue doing the things that are worth living.”

Here are eight habits that are particularly important for people over 60.

1. Eat leafy greens every day

Leafy greens are a key part of the MIND diet, an eating plan that blends elements of the Mediterranean and DASH diets with foods linked to brain health. The MIND diet calls for leafy greens at least six times a week, and they’re one of the foods Liz Weiss, MS, RDN, recommends for healthy aging.

“Spinach, kale, arugula, Swiss chard, and collard greens provide nutrients and plant compounds important for brain health, including folate, vitamin K, and carotenoids like lutein,” she says.

A diet rich in fruits and vegetables has been linked to better cognitive function, and one study found that green leafy vegetables were among the types of vegetables with the strongest association. “Don’t think you have to sit down to a giant kale salad every day,” says Weiss. “Instead, blend baby spinach into a smoothie or scramble eggs, add arugula to a sandwich, stir spinach or chard into soup or pasta, or turn kale into pesto.”

2. Enjoy beans more often

Beans are a staple in the traditional diet of the world’s Blue Zones, regions known for their longevity. Consider black beans in Nicoya, Costa Rica; lentils, chickpeas and white beans in the Mediterranean; and soybeans in Okinawa, Japan, often eaten as tofu and miso.

“Canned beans are one of my favorite foods for healthy aging because together they provide you with plant-based protein and fiber, as well as nutrients like folate, potassium, and magnesium,” says Weiss. “They are inexpensive, filling and versatile.” Beans can easily replace meat in salads, tacos, burgers and grain bowls. Research shows that eating more beans and less red and processed meat is linked to higher chances of healthy aging, defined as reaching age 70 without major chronic diseases.

3. Make olive oil your favorite fat

Make olive oil the bottle you grab first. Use it in place of butter or other solid fats when sautéing or roasting vegetables, and incorporate it into salad dressings and marinades. “Olive oil is my everyday cooking fat,” says Weiss. “It is the cornerstone of the Mediterranean-style diet, and the MIND diet recommends olive oil as the primary added fat.”

Olive oil is not only a heart-healthy choice; studies suggest it’s also good for the brain. In a study of more than 90,000 U.S. adults, consuming more than half a tablespoon of olive oil per day was associated with a 28% lower risk of dementia-related death compared to little or no consumption. Replacing about one teaspoon (5 grams) per day of margarine or mayonnaise with olive oil was associated with an 8 to 14 percent lower risk.

4. Add berries to your meals

Berries occupy a special place in the MIND diet. These are the only fruits specifically recommended in this brain-healthy diet. The MIND diet recommends eating berries at least twice a week, including blueberries, strawberries, raspberries and blackberries. Research suggests that regular consumption of blueberries may improve episodic memory and language-related memory in older adults with mild cognitive impairment.

Better episodic memory means remembering specific life events with clarity, and better linguistic memory can result in vocabulary retention and good expression. Maggie Moon, MS, RD, suggests finding new ways to add berries to meals, including topping oatmeal and yogurt or adding them to smoothies, green salads, and bright salsas.

“Fresh berries are best enjoyed soon after purchase, when in season, and frozen berries are available year-round, but they retain their best quality and nutrient content the sooner you enjoy them,” says Moon.

5. Snack on nuts instead of chips

Choosing nuts over chips and other salty snacks to satisfy a crunch craving provides dual benefits for heart and brain health, says Moon. According to several studies, older adults who regularly consume nuts may have a lower risk of dementia, disability, frailty and premature death.

Peanut butter lovers will be happy to know that daily consumption of peanut butter (about 3 tablespoons) for six months helped improve lower body muscle power and sit-to-stand performance in adults 65 and older at risk for falls. “Lightly seasoned almonds, walnuts, or peanuts make a healthy snack on their own or can be added to trail mix or sweet or savory popcorn,” says Moon.

In addition to eating nuts as a snack, toss roasted nuts into salads and grain bowls, make pesto or other nut-based sauces like romesco, and whisk peanut butter into sauces for stir-fries and noodle dishes.

6. Stay Socially Connected

Staying social is a pillar of brain health and has the potential to extend life by improving mental, cognitive and physical health, says Moon. Social engagement as part of a healthy lifestyle has the power to improve cognition in adults aged 60 and older.

A meta-analysis of 90 prospective studies involving more than 2.2 million people found that social isolation and loneliness were associated with a higher risk of death from any cause. “Arrange a walk with a friend, share a meal, join a class, or volunteer,” Phillips suggests. “Choose activities that give you something to look forward to and people to interact with. Learning something enjoyable can also make that routine more rewarding.”

“From book clubs to garden clubs, find your friends and socialize,” says Christine Rosenbloom, Ph.D., RDN.

7. Keep moving, every day

Physical activity, including aerobic exercise, strength training and stretching, is the cornerstone of healthy aging.

Phillips says walking is a great place to start. “For someone who is inactive, I would start with a manageable walk and work my way up, rather than making an intimidating step count as an entry requirement,” he says. “Short walks count toward your daily total.”

A meta-analysis of 15 studies found that a greater number of daily steps was associated with an increasingly lower risk of death, although the link stabilized around 6,000 to 8,000 steps for adults aged 60 and older. “This is not a magic threshold, a ceiling, or proof of causality,” Phillips says. “The practical message is that the benefits were apparent well below 10,000 steps. »

Another study found that walking about 9,800 steps per day was associated with a 50% lower risk of dementia, but even 3,800 steps per day was associated with a 25% lower risk.

Strength training is also important. The updated position paper from the American College of Sports Medicine, co-authored by Phillips, concludes that resistance training improves strength and several measures of physical function, including standing performance, balance and walking speed.

“After age 60, strength training isn’t primarily about looking muscular,” Phillips says. “It’s about maintaining the ability to manage your own life. »

8. Maintain a Regular Sleep Routine

Make room for adequate sleep and aim for reasonably consistent bedtimes and wake-up times. Phillips suggests focusing on an achievable routine rather than worrying about getting a perfect score on a handheld device. He says persistent sleep problems deserve a proper evaluation.

A study of more than 60,000 adults found that more regular sleep habits were associated with lower mortality. Separately, a long-term study found that sleeping six hours or less at ages 50 and 60 was associated with a higher later risk of dementia.

Changing sleep alone can’t prevent dementia or prolong life, but research suggests sleep is worth taking seriously, Phillips says.

Our expert opinion

Healthy aging isn’t about chasing a miracle supplement or a perfect portable score. It comes from small, consistent choices that add up over time, says Rosenbloom. After age 60, the habits that do the most to protect your brain and extend your life expectancy are simple daily actions done consistently.

On your plate, that means leafy greens, berries, beans instead of meat, olive oil as your daily fat, and nuts instead of chips. Beyond cooking, that means walking, adding strength training twice a week, maintaining a consistent sleep schedule, and making time for people and activities that bring you joy.

It also helps to have a positive mindset. “I encourage my friends and family to stop talking negatively about aging and realize that it is a privilege that not everyone gets,” Rosenbloom says.