• Exercise for at least 30 minutes, four to six days
a week
• Sleep eight hours a night
• Reduce chronic stress
• Eliminate simple carbs, trans fats and processed foods
• Eat more organic fruit and vegetables and omega-3-
rich foods and less meat
• Take vitamin D3, fish oil and coenzyme Q10
• Practice mindfulness, meditate twice a day, and do
yoga, especially gentle yoga inversions and one-leg
balance poses
• Practice intermittent fasting by waiting at least 12
hours between dinner and breakfast
• Don’t eat anything three hours before bedtime
• Reduce or avoid drinking alcohol
• Create new brain synapse pathways by using your
nondominant hand for activities like brushing teeth,
eating, writing and computer use
• Learn a new language or take up a musical instrument
• Stimulate the brain with puzzles, reading, bridge or
study of new subjects
• Discuss hormone replacement therapy with
your doctor (women)
• Maintain exceptional oral hygiene
• Even if you have retired, engage yourself in some
activity or learn new professional skills
• Volunteer and serve your community
• Have an active social life and maintain positive rela-
tionships and deep connections
• Find inner peace
What Can You Do?
With data from the University of Washington pointing to Marin County residents leading the charge
in U.S. longevity — averaging 85 years for women and 81. 5 for men — many of you reading this story
hopefully have many more years to look forward to. Starting at age 50 or even earlier, one should
reassess behaviors and habits that may affect the quality of a long life. Here, from neurodegenerative
disease experts Dale Bredesen and Ram Rao, are easy proactive steps to integrate into your daily routine
that will counteract cognitive decline and increase your chances of aging gracefully.
