The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity & Fight Off Dementia by Marc Milstein, PhD

I heard Marc Milstein speak in person last month. His message hit home with me and many baby boomers in the room who ward off dementia.

Milstein made a strong case for changes in lifestyle. There are surprisingly simple actions that we can take to improve our brain and wellness, based on a vast amount of research.

His top take-aways:

• Good sleep clears the brain. Prepare for sleep by getting 10 minutes of sunlight each morning. This can set your brain clock so you can sleep better at night.

• Take a lesson from tennis great Pete Sampras who carried a roll of black masking tape with him when he traveled. He used it to cover all electronic sources of light in his hotel room. Try sleeping in true darkness to improve sleep quality, focus, and energy.

• Power-wash your brain by learning something new and doing something challenging every day.

• Mild hearing loss risk increases dementia by a factor of 2. Treat hearing loss and stay engaged.

• Isolation increases risk of dementia by 50%. Stay involved in social activities.

• Walking for 30 minutes a day decreases risk of dementia by 60%. Even 6-10 minutes of movement a day makes a difference.