Best Practices to Age Well: Because our brains don’t retire—so why should our curiosity?

Let's Talk About Best Practices to Age Well.

Aging is inevitable, but how we age? That’s where the fun—and the science—begin.

If you’ve followed me for a while, you know I’m a little obsessed with keeping our

noggins sharp.

Not just to remember names or find the right word (though that’s nice), but because a

curious, active mind is one of the best gifts we can give ourselves as we grow older.

Here’s what the research—and a little lived wisdom—tell us about best practices to age well.

Adina, Cattywampus Creator, and her mom, the inspiration behind a game that can help our brains age well and delay the onset of cognitive decline.

1. Move Your Body. Feed Your Brain.

The U.S. POINTER study, led by the Alzheimer’s Association, found that combining

regular exercise, healthy eating, social connection, and mental stimulation helped

protect cognitive function in older adults at risk of decline. (Alzheimer’s Association

POINTER Study)

In other words, there’s no single magic bullet. Your brain loves variety.

Move. Connect. Think. Laugh. Repeat.

Try this: Walk with a friend. Stretch while dinner’s in the oven. Dance like no one’s

watching (especially if your pet is).

2. Eat for Energy, Not Perfection.

Your brain is picky—and that’s a good thing.

It loves colorful fruits, leafy greens, nuts, fish, olive oil, and dark chocolate (yes, really).

That’s the essence of the MIND diet, shown to slow cognitive decline by as much as

53% in consistent followers. (National Institute on Aging)

Try this: Add one more plant to your plate today. Small swaps > big overhauls.

3. Rest Like It’s Your Job.

Good sleep isn’t lazy—it’s maintenance.

During deep sleep, the brain clears out waste proteins linked to Alzheimer’s and

dementia. (National Institutes of Health)

Aim for 7–9 hours of quality rest and give yourself permission to unplug without guilt.

Try this: Set a “wind-down alarm.” When it goes off, stop scrolling and start softening.

4. Challenge Your Mind—Playfully.

Learning new things builds cognitive reserve, helping your brain stay flexible and strong

even as it ages. (Harvard Health)

Crossword, Cattywampus, ukulele lessons, learning Italian, taking dance

lessons—doesn’t matter what, only that it stretches you.

You don’t have to “train your brain”—just use it with joy.

Try this: Replace one “scroll break” with a “brain break.” Even five minutes of play

counts. Personally, I recommend a round or two of Cattywampus Carefree – the brain

break you didn’t know you needed.

5. Stay Connected. Stay Curious.

Friendship is brain fuel. Loneliness is not.

Social connection has been shown to protect against memory decline and depression

later in life. (Mayo Clinic)

So, call the friend, join the club, show up to the class. It’s medicine you don’t have to

swallow.

Try this: Text one person you miss right now.

6. Protect Your Peace.

Stress fogs the mind and frays the nerves. Your brain does best when you let it breathe.

Mindfulness, prayer, journaling, or gratitude—all are linked to lower cortisol and better

cognitive health. (American Psychological Association)

Try this: When you feel scattered, pause and take one deep breath in. Then exhale

twice as long.

That’s your nervous system’s “reset” button.

7. Limit or Remove Alcohol.

Here’s one that doesn’t get talked about enough. Research shows that drinking less—or not at all—can make a real difference for your brain. That “buzz” from alcohol isn’t harmless—it’s actually your brain reacting to a neurotoxin. According to the National Institutes of Health, alcohol disrupts communication between brain cells, damages neural pathways, and accelerates brain aging over time. (NIH Source)

Heavy alcohol consumption is associated with accelerated brain aging, smaller brain volume, and higher dementia risk. (National Institutes of Health, PMC8929531)

Even light-to-moderate drinking may increase risk, especially after menopause when brain resilience is lower. (PubMed, 34973470)

Less is better—for clarity, memory, and long-term brain health.

Try this: Swap your evening drink for sparkling water with citrus or herbal tea. Your brain (and sleep) will thank you.

8. Keep Showing Up.

The secret to aging well isn’t found in a supplement or a secret—it’s found in the steady.

The slow, the consistent, the kind.

As I like to say:

Slow. Steady. Effective.

Protect your peace. Trust the process.

Because aging well isn’t about chasing youth—it’s about staying curious, clever, and

joyfully alive in the moment you’re in.