By  Jack Merrick
We are not invincible or immune to the aging process. Ultimately, we can’t stop what is predetermined by age and genetics. But we can offset or delay the aging process to some degree, and the answer begins by understanding and practicing the Keys to Better Brain Health.

A healthy mind is essential to a healthy, active life. Many gerontologists acknowledge and agree upon several keys to brain fitness, including: Exercise, mental stimulation, diet & nutrition, stress management, social interaction, quality sleep and a sense of purpose, meaning and connection. Each one of these areas is important. But, together, they act as a kind of multivitamin for the mind. And, many gerontologist- and physician-recommended activities for brain health cover more than one of these key areas. Let’s take a look at three of the keys in greater detail.

Exercise
Most of us can’t stand exercise, and it doesn’t get any easier with age. But it’s critically important to mental health. Exercise increases circulation and blood flow in all directions, including to the brain. This circulation improves physical coordination and motor skills and helps boost the immune system. Exercise can protect against diseases and conditions such as diabetes, heart disease and stroke, which make us prone to dementia later in life. And it’s never too late. Research shows that late starters can still receive the benefits of an exercise regimen. For those of use who aren’t fans of exercise, replace the word with “physical activity.” Some great examples of this are gardening, walking, or even having a game of fetch with the dog. Bottom line: Do as much as you can, as safely as you can, as often as you can.

Mental Stimulation
Like exercise, this is one of those “use it or lose it” categories. Those who use their minds, actively and often, are less likely to lose cognitive function over time than those who don’t. This includes everything from fun activities such as crossword puzzles and Sudoku to group activities such as cards and bingo, or educational courses and book clubs. Some activities, such as dancing classes, offer both mental and physical stimulation in a social situation. The key here is to choose a variety of intellectually stimulating activities that are both interesting to and also mentally demanding. Think of the brain as the muscle that needs the most exercise.

Diet & Nutrition
It can’t be overstated: Food is the fuel for mind and body, and everything you eat affects every other aspect of your life, especially if you are overweight or genetically predisposed to heart disease and diabetes. What should you be eating? Let’s start with the obvious: A balanced diet featuring fish, fruit, vegetables, and whole grains, with little or no junk food. As a rule, what’s good for the heart is good for the brain, and the diet that helps maintain a healthy weight is a must. Eating the right foods will not only lower the risk of Alzheimer’s, it will also improve cognitive and motor skills and reduce the risk of stroke.

Need more specifics? A good diet is one rich in omega-3 fatty acids (fish), nuts (walnuts and almonds), fruits (especially berries) and vegetables (dark leafy green is best), oat bran, and Vitamin B. Make sure to keep the carbohydrates and trans fats down. And, don’t let them skip meals! As your parents age, their appetite can fade, but the brain works best on a steady flow of fuel and energy. Skipping meals causes sharp increases in blood glucose.

Need an activity? Try Building a Scrapbook Together
One of the best activities for Better Brain Health is building a scrapbook. This touches on several areas, including mental stimulation, stress management, social interaction, and the sense of purpose, meaning and connection—along with the associated benefits of each of these. Here’s how it works: As a family or with a close friend or caregiver, gather photos and mementos.

Then comes the best part: with each photo or memento, share memories and tell stories. It’s amazing what we will remember. It’s often noted that long-term memory can be crystal clear as short-memory deteriorates. Relive the best parts of your life, and connect again in your imagination. Finally, you can capture these memories, putting notes next to photos and mementos in the scrapbook. You can now refer back to the scrapbook and enjoy the memories over and over, and it’s a great keepsake for the entire family. Don’t rush. Take plenty of time to enjoy the memories—weeks or months if necessary. The activity is more important than finishing the scrapbook.

Jack Merrick is the co-owner and co-executive director of Good Company Senior Care, an independent, in-home caregiver service with offices in Los Angeles and San Bernardino Counties.