How to save your brain from a slow decline.

Modern medicine tends to turn your health into a numbers game—weight, BMI, cholesterol, blood pressure, heart rate. With your brain, it’s not that simple: There are no digits for gauging your gray matter. Scientists can look inside, though, and what they see isn’t always pretty. Age-related brain plaques, which may play a role in Alzheimer’s disease, can start forming in your 40s. And Alzheimer’s diagnoses may nearly triple by 2050, new research in the journal Neurology found. Keep your brain buff with these tips.

BOOST MEMORY

In a study reported in Psychological  Science, college students who practiced mindfulness— awareness of the moment—for two weeks showed memory improvements. Want in? Find a program that teaches mindfulness based stress reduction, or take a yoga class.

SIPHON OFF STRESS

Stress can increase cortisol in your body, says Tippett. This affects memory, learning, and the production of neurotransmitters. Meditation is one proven way to ease anxiety, and it’s easier than you think. Forget about mantras; just sit quietly and try to feel some peace.

DROP YOUR BP

The higher your systolic blood pressure is when you’re younger, the more likely you are to lose gray matter in key areas as you age, say scientists at UC Davis. Chronically high BP (above 120/80 mmHg) deprives your brain of blood and nutrients. Have your BP checked yearly after age 40.

DINE WITH WINE

Drink a glass of red wine every day, and make it merlot. This type has the most resveratrol, an antioxidant that protects neurons from damage, says William J. Tippett, Ph.D., director of the University of Northern British Columbia Brain Research Unit. Dark chocolate has resveratrol too. Try 2 ounces.

STAY CLASSY

Sign up for a free online class or take courses at a community college. In a study from Germany, people who spent more time on brain-stimulating activities cut their risk of Alzheimer’s and mild cognitive impairment by 62 percent, compared with people who spent less time on these activities.

DO MORE THINGS YOU SUCK AT

You’ll help grow new brain connections. Can’t sing? Keep trying. A mess at chess? Challenge the kids. “As we become older, we tend to do things we’re already good at,” says Tippett, “but you have to step out of your comfort zone to keep your cognitive edge.”

 

NOURISH YOUR NEURONS

Just 15 to 20 minutes of cardio a day can lower Alzheimer’s risk, says Dr. Small, coauthor ofThe Alzheimer’s Prevention Program. Increased bloodflow helps brain cells communicate better, he says. Strength training works too— focusing on form can give an added boost.

BECOME A FISHMONGER

The omega-3 fatty acids in fish (or fish-oil supplements) help form the myelin sheaths that line your brain’s “wiring”; their breakdown is a factor in both Alzheimer’s and Parkinson’s, says George Bartzokis, M.D., a professor of neuroscience at the UCLA Brain Research Institute.

SHOVEL IN THE SALAD

“Antioxidants in fruits and vegetables protect your brain from wear and tear and the stress of aging,” says Gary Small, M.D., director of the UCLA Longevity Center. A 40-year-old guy should consume at least 2 cups of fruit and 3 cups of vegetables a day, the USDA says.

BEWARE OF BELLY FAT

Men in a Kaiser Permanente study who packed on the most abdominal fat by their 40s were the most likely to develop dementia later on. Fat cells increase inflammation throughout your body and brain .Weight  training three days a week may be the best way to melt visceral fat.

BE LIKE POPEYE

Learn to love olive oil. In a study from Spain, men who ate about 4 tablespoons of extra-virgin olive oil a day showed better language comprehension, attention, and abstract thinking than those on a low-fat  diet. Its antioxidants (Italian olive oil has the most) may reduce brain inflammation.