Eat Smart, Age Strong
We’ve already talked about how social connections and movement keep our brains sharp, but now it’s time to dive into something we literally can’t live without—food and drink. What we put on our plates and pour into our glasses can make a big difference in how well our brains and bodies age.
Researchers keep coming back to one eating style in particular: the Mediterranean diet. It’s not a fad or a rigid plan, but more of a way of life. Think colorful veggies, fresh fruits, beans, whole grains, olive oil, fish, nuts, and just enough wine to toast to good health. Studies have linked this style of eating to better memory, lower risk of dementia, and stronger overall health—even in our later decades. The National Institute on Aging points out that diets rich in leafy greens, berries, and omega-3 fatty acids (like salmon, walnuts, and flaxseed) are especially beneficial for supporting brain function as we age. The more colors you have on your plate, the more likely you are to be getting all of the essential nutrients that you need.
And let’s talk fats for a minute. Not all fats are created equal. The “good” ones—monounsaturated fats in olive oil and polyunsaturated fats in fish—help protect our hearts and brains. Meanwhile, trans fats and ultra-processed snacks do us no favors. In particular, omega-3 fatty acids (especially EPA and DHA) have been studied for their role in reducing inflammation, supporting neuronal health, and possibly slowing cognitive decline. A 2023 review found that higher intake of fish or omega-3 PUFAs was associated with a reduced risk of mild cognitive decline and Alzheimer’s disease. Other studies show that higher omega-3 levels in blood correlate with better memory, processing speed, and even larger white matter volume in older adults (MDPI study).
Hydration is another piece of the puzzle that often gets overlooked. Even mild dehydration can cloud thinking, slow reaction time, and sap energy. The brains of dehydrated adults actually show signs of working harder when performing mental tasks—even before thirst kicks in (Alzheimer’s Drug Discovery Foundation). According to the CDC, the average water intake (from all sources, including water-rich foods) for U.S. adults is about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, but many older adults fall short of this. As we age, thirst signals become less reliable, so sipping water regularly throughout the day is a much better strategy than waiting until you feel thirsty.
And finally, let’s be honest: it’s not just about what we eat or drink, but how much. Moderation keeps everything in check. That extra glass of wine or second dessert won’t wreck your health, but keeping portions reasonable for most meals supports both body and brain over the long haul.
The beauty of eating this way is that it isn’t restrictive—it’s colorful, flavorful, and satisfying. More than that, it’s one of the most powerful tools we have to keep our brains resilient and our bodies strong well into the years ahead. And when we take the time to eat mindfully—truly savoring the colors, textures, and flavors of our food—we not only enjoy meals more, but also tend to make healthier choices, digest better, and feel more satisfied.
Try this simple mindful eating exercise: Before your next meal, take a quiet moment to pause. Notice the smell and colors of your food. As you take a bite, put your fork down and really focus on the taste and texture. Chew slowly and notice how your body feels as you eat. This small practice can help you feel fuller with less food, reduce mindless snacking, and turn mealtimes into an experience instead of just a routine.
Up next in our Super Agers series: Rest, Recharge, Renew. We’ll explore the surprising role that sleep and recovery play in maintaining the brain-body connection.