Our brain is a complex machine. It’s also the most important organ in our body. It controls our actions, reactions, feelings and more. Is it any wonder we want to keep our brains running properly as we get older? In the absence of a genie in a bottle, a magic pill or fairy tale potion, how exactly do we keep our midlife brain sharp as we age? I have a few ideas that might help.

Stop Burning the Midnight Oil

Face it: you’re not in your 20s or 30s (and if you’re reading this, likely not your 40s either) anymore. You can’t recover from a night out dancing in the club or staying up drinking until 4:00 a.m. Your body just doesn’t recover the way it used to. Getting by on 3 hours of sleep is a thing of the past (and if you say you’re able to do that now, you’re likely fooling yourself, and your body will betray you any day now).

Unfortunately, lack of sleep is par for the course for many midlife women. Don’t add to that misery. Avoiding heavy meals right before bed, easing up on the alcohol and caffeine, and meditating are just a few things you can do to help zap your sleep issues and help you catch your zzzs at night.

If you have trouble falling to sleep, put away the electronics and turn off the TV an hour before bedtime. The blue light is a sleep zapper. You can also try taking melatonin (check with your doctor before using any supplements) 30-60 minutes before bedtime.

Keep Learning to Keep Your Brain Sharp

Want to really work your brain? Learn something new. Ever wanted to learn a second language? Go for it. Always wanted to go for your master’s degree but didn’t have the time? Now is as good a time as any. Challenging your brain and keeping it engaged helps stimulate brain cells and keep you mentally active.

Train Your Brain with Games

Let’s play a game or two. Or six. One of the best ways to promote cognitive health and help keep the brain finely tuned and healthy, is to play games. I’m not talking dodgeball or hopscotch; I’m referring to brain games, the kind that give your brain a good workout. Studies have shown that games like puzzles, cards, etc., offer good mental stimuli.

Here are a few games you can play:

• Bridge
• Backgammon
• Trivial Pursuit
• Scrabble
• Go Fish
• Poker
• Chess
• Bingo
• Checkers
• Blackjack
• Puzzles (Jigsaw, Crossword, Sudoku)

If you prefer to play your games and other brain training online, try one of these sites (NOTE: I have no affiliation with any of the sites listed below):

AARP Free Daily Crossword Puzzle
Braingle. From the site: “Braingle is a place to solve puzzles, brush up on your trivia, play games and give your brain a workout.”
Lumosity. From the site: “Improve memory, increase focus, and feel sharper — with the #1 brain training app, personalized for you.”
BrainHQ. From the site: “Exercise your brain so you can be your best.”
Dakim. From the site: “The clinically proven brain fitness program.”
Brain Matrix. From the website: “Brain Metrix is an educational website dedicated to brain training programs.”

Watch What You Eat to Keep Your Brain Sharp

Did you know that some foods reduce brain fog while slowing mental degeneration? Others help promote healthy brain cells, improve memory and more. Here are just a few:

• Turmeric boosts serotonin and dopamine to improve mood and ease depression. Turmeric’s active ingredient, curcumin, helps grow new brain cells. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/)
• Broccoli is high in vitamin K, which has been linked in some studies to better memory.
• Oily fish high in Omega 3 (sardines, salmon, tuna, herring) offer increased blood flow to the brain.
• Dark chocolate contains cocoa (aka cacao), which contains flavonoids, a type of antioxidant. Research suggests that flavonoids may improve brain plasticity which is crucial for learning.
• Berries are also rich in antioxidants.

Other good stuff: spinach, eggs, flax seeds, avocado, walnuts, and more. Read more about Foods Linked to Better Brainpower.

Go Light on Alcohol and Tobacco

This doesn’t need much explanation. While you don’t need to totally eliminate your alcohol consumption, cut back on the amount you consume. If a 6-pack of beer a day is your norm, that’s too much. A glass of wine with dinner is fine. A bottle of wine with dinner is pushing it. Here’s the truth in a nutshell: over time, alcohol can cause permanent damage to the brain.

When it comes to tobacco, quit. It has no redeeming qualities.

Exercise to Keep Your Brain Sharp

The mind-body connection is real. Strength training is an all-around wonderful type of exercise. Not only does it build muscle and strength, but it enhances concentration and boosts brain power and sharpens decision-making. Exercising stimulates the growth of new brain cells and increases the number of tiny blood vessels that bring oxygen-rich blood to the brain. As an added bonus, it helps reduce stress, lower blood pressure and improves your memory. One lest I forget, exercising can also help get rid of that stubborn middle. Overall, it’s a win-win.

What are things you do to practice good brain health?