As we age, maintaining brain health becomes increasingly crucial.

Dr. Amir Khan frequently fields questions on how to keep one’s mind “sharp and focused,” particularly with advancing age.

“Let’s discuss a common concern we all have as we age—keeping our brains sharp and focused,” he remarked.

“Whether you’re balancing work, managing family responsibilities, or experiencing the mental haze of midlife, there are scientifically-backed methods to keep your mind in peak condition,” he added.

Here are the doctor’s recommended strategies:

1. Move your body 

Dr. Amir emphasized, “Exercise is not just beneficial for your heart; it’s vital for your brain as well. Physical activity boosts blood flow to the brain, delivering oxygen and essential nutrients that promote the growth of brain cells.”

“Even a brisk ten-minute walk can boost focus and memory for hours afterwards”.

2. Feed your brain

Dr Amir explained brains are “60% fat” so they love it when we eat “healthy fats”. He said: “Think oily fish, nuts, seeds, olive oil. All rich in Omega 3s which protect brain cells.

“Add colourful fruit and veg for antioxidants and that helps fight inflammation and slow cognitive decline”.

3. Prioritise sleep 

We all know by now that we need seven to nine hours of sleep a night, according to NHS guidelines, but that can be easier said than done for many people.

Dr Amir said: “Sleep is when your brain literally clears out waste and locks memories into place. So if you’re cutting corners on sleep, it’s like not backing up your computer; things just stop running properly”.

He reiterated the NHS guidelines, admitting he knew people wouldn’t be happy about aiming for so much sleep.

He also suggested that you “keep a regular bedtime”.

4. Stay connected, and stay curious

He explained: “Social interaction is like a workout for your brain. You’re reading expressions, recalling stories, solving little problems in conversation. And, you can learn something new.

“A language, an instrument, even a new recipe builds new neural connections that keep the brain flexible”.

5. Manage stress

He said if you’re under “chronic stress,” over time, this “floods the brain with cortisol” which over time “can damage memory areas”. 

Dr Amir recommended doing five minutes of “deep breathing or mindfulness” or even better in his opinion, “getting outside in nature and daylight”.

This “helps reset that stress response” and “improves focus”.

His final comments were: “So move more, eat smart, sleep well, stay connected, and calm your mind. Remember, your brain is like a muscle. The more you use it, nourish it, and rest it properly, the stronger and sharper it stays”. 

Dr Amir then joked that he needs to ‘take his own advice’.