The Savvy Senior.
Mental Fitness Tips

Dear Savvy Senior,

Can you give me some tips on how to sharpen my mind and improve my memory? I just turned 60 and have some concerns about keeping mentally fit as I age. What can you tell me? Forgetful Frank

Dear Frank:

For most people, starting around age 50, the brain's ability to remember names, multitask or learn something new starts to go downhill. But the good news is there are things you can do to fend off age-related decline and even build a stronger brain. Here are some tips that can help.

Exercise the Brain

Just as physical exercise keeps your body fit, mental exercise keeps your mind sharp and agile. One way to do this is to continue to learn and challenge yourself. An active brain produces new connections between nerve cells that allow cells to communicate with one another. This helps your brain store and retrieve information more easily, no matter what your age.

How can you challenge yourself? Here are some mind boosting activities to try: crossword and jigsaw puzzles; games such as Scrabble, cards, chess or checkers; learn to play a musical instrument; start a new hobby, such as crafts or painting or take a class in something you're interested in; learn a foreign language; write a memoir; stay informed with what's going on in the world; read; volunteer, and turn off the tube-too much TV watching weakens brain power, although programs like "Wheel of Fortune" and "Jeopardy" can be beneficial.

Exercise the Body

Exercise increases blood flow to all parts of the body, including the brain, and keeps the brain cells well nourished. So pick an activity you enjoy (walking, dancing, swimming, etc.) and do it for at least 20 minutes three times a week.

Eat Healthy

What you eat has a direct effect on your brain, so limit sugar and saturated fats and eat lots of antioxidant-rich foods (substances that protect and nourish the brain cells). Some of the best foods for the brain include broccoli, spinach and other leafy greens, oranges, blueberries, low-fat milk or yogurt, eggs, black beans and other legumes, whole wheat bread, enriched brown rice, salmon, poultry and lean meats.

Socialize

Interacting with other people is the single best brain exercise. It brings all the senses into play, forces you to think, and hones your speaking and listening skills.

Reduce Stress

When you're stressed, your brain releases hormones that can damage the organ (yes, the brain is a body organ like the liver or eye). Chronic stress can make you feel depressed or anxious, which can interfere with the way your brain processes memories. Meditation, yoga and tai chi are all good ways to help reduce stress.

Savvy Note: Be aware that memory loss can be brought on by a variety of factors such as lack of sleep, side effects of medications, depression, vitamin deficiencies, alcohol, smoking, a head injury, thyroid disease, a small stroke, Alzheimer's disease and more. If your memory loss or forgetfulness is starting to affect your daily life, you need to see your doctor.

Brain Starters

Another way to stimulate the mind is by doing familiar things in unfamiliar ways. Here are some fun and simple ways you can disrupt your mindless routines and get your brain ticking again:

 Switch hands. Use your nondominant hand for activities like eating, brushing your teeth, tying your shoes, etc.

 Small changes. Try some minor adjustments, like rearranging the furniture, reorganizing the items on your desk or taking a new route to work or the store.

 Close your eyes. Try familiar activities with your eyes closed. For example, try counting a hand full of change using only your sense of touch.

 Read out loud. Reading out loud stimulates the brain, much more so than reading silently.

Savvy Tips: A new game on the market (for baby boomers and seniors) is Brain Age (brainage.com). Made by Nintendo, this is a fun and easy-to-use, hand-held electronic device that offers a series of daily games to help sharpen the mind. Brain Age is played on a palm-sized Nintendo DS game unit ($19.99 for Brain Age, $129 for the DS unit). And a good new book that offers lots of helpful tips is The Longevity Bible (Hyperion, $23.95), written by Gary Small, who is also the author of The Memory Bible and The Memory Prescription.

Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, Oklahoma 73070, or visit www.savvysenior. org. Savvy Senior Jim Miller is a regular contributor to the NBC television "Today Show" and author of the book, The Savvy Senior.