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You can maintain—even improve—your brain power when you hit your prime (45 years and older). We have 3 tips to buoy your brain and prevent memory loss:
1. Write down what you want to remember. Doing so is a big memory boost and helps prevent Alzheimer's disease and dementia.
2. Exercise. Walk at least 10,000 steps a day. It revs up production of your brain cells' own Miracle-Gro: BDNF (brain-derived neurotrophic factor). You'll end up with more brain cells and better neural connections. You'll also control blood sugar and blood pressure. Walk to make your brain's memory center bigger and better.
3. Eat for a stronger brain. To slow age-related mental decline, dig into these healthy-for-your-brain foods:
- Salmon and walnuts for brain-boosting omega-3s.
- Blueberries for polyphenols (they slow age-related brain drain).
- Dark chocolate for flavonol-induced cerebral blood flow.
Medically reviewed in January 2020.
