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Boosting Brain Power as We Age
Habits, nutrition, and activities that support memory, focus, and mental agility
Dr. Don Cote
February 12, 2025
Welcome to this week’s edition
If you have ever wonder what you can do to stay mentally sharp for as long as possible, I’ve got great news.
In this week’s issue I’m going to share some secrets for improving your memory and improving your mental focus.
But first, here are this week’s tips to help you live a more happy, fulfilled and balanced life.
This Week’s Tips
Health & Fitness: Keep moving throughout the day. Set a timer to stand up and stretch every hour. Movement—even in small doses—keeps your joints limber, your circulation flowing, and your energy steady.
Wealth & Income: Have a monthly “money clarity” moment. Sit down with a cup of tea, review your finances, and ask yourself: Does my money reflect my values? Aligning spending with what truly matters brings peace and purpose.
Love & Romance: Write a love letter—even if you’ve been together for decades. Expressing your affection in writing rekindles emotions, deepens connection, and leaves a lasting token of your heart.
Friends & Family: Start a “gratitude text chain.” Once a week, send a message to someone just to tell them why you’re grateful for them. Small acknowledgments build deep bonds.
Fun & Recreation: Take a class just for the joy of it. Whether it’s watercolor, ballroom dancing, or a cooking course, learning something new feeds your curiosity and brings a childlike excitement back to life.
Purpose & Meaning: Create a “wisdom list.” Jot down 10 things you know now that you wish you’d known 30 years ago. Share it with others or keep it as a reminder that your life has been a well-earned education.
My Gift to You…
For more than 40 years I have been helping my clients successfully overcome obstacles, break through challenges, and find the resources they need to live the life of their dreams. If you are at a crossroads in your life and you’re not sure which way to go, I can help.
Click HERE to schedule a complimentary, 30-minute coaching session with me.
This week’s message
A sharp mind is one of life’s greatest treasures—and the good news is, you can continue to strengthen your brain no matter your age. Just like our bodies, our brains thrive with the right care, challenge, and nourishment. Cognitive decline is not inevitable. In fact, research shows that with a few intentional habits, seniors can maintain—and even improve—mental clarity, memory, and focus well into their golden years.
Here’s how to boost your brainpower naturally and effectively.
1. Move Your Body, Sharpen Your Mind
Regular physical activity is one of the most powerful brain-boosting tools available. It increases blood flow to the brain, reduces stress, and stimulates the growth of new neural connections. Just 30 minutes of walking, swimming, or dancing a day can elevate mood and improve memory.
Pro Tip: Incorporate coordination-based activities like tai chi or pickleball. They engage both your body and your brain, enhancing reaction time and focus.
2. Feed Your Brain the Right Fuel
Your brain is a high-performance engine—and it needs premium fuel to run efficiently. A diet rich in whole foods, healthy fats, and antioxidants can protect brain cells and support optimal function.
Brain-boosting foods include:
Fatty fish like salmon (rich in omega-3s)
Leafy greens like spinach and kale
Berries (loaded with antioxidants)
Nuts and seeds (especially walnuts and flaxseed)
Turmeric, known for its anti-inflammatory properties
Hydration also plays a critical role in brain health. Even mild dehydration can affect memory and concentration, so keep that water bottle handy.
3. Challenge Your Mind Daily
Mental stimulation is essential to keeping your brain agile. Whether it’s learning a new skill, doing puzzles, or picking up a hobby you’ve never tried before—novelty and challenge are key.
Try these:
Learn a new language or musical instrument
Do daily crossword or Sudoku puzzles
Take a class online or at a local community center
Join a book club or discussion group
The goal isn’t perfection—it’s stimulation.
4. Prioritize Rest and Connection
Sleep is when the brain clears toxins and consolidates memories. Aim for 7–8 hours per night, and create a calming evening routine. Equally important? Social engagement. Meaningful conversation and connection with others are powerful cognitive stimulants and protectors against mental decline.
What You Can Do This Week
Choose one brain-boosting habit to commit to for the next 7 days. Walk for 30 minutes, add leafy greens to one meal per day, or do a daily brain teaser. Track how you feel at the end of the week. Small, consistent steps can lead to big mental gains.
To staying eternally sharp,
Dr. Don
Publisher
The SUCCESSFUL SENIORS Newsletter
Helping Seniors Love Life
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