Brain Rules for Ageing Well: 10 principles for staying vital, happy, and sharp

by John Medina

“The single thing that comes close to a magic bullet, in terms of its strong and universal benefits, is exercise.”

purpose: to project its owner’s genes into the next generation. Though it is only 2 per cent of your body’s weight, your brain consumes 20 per cent of the calories you eat.

the amount of food people consume and the type of food they consume.

It’s been observed for centuries that people who eat less seem to live longer—and are oddly happier—

“Eat food. Not too much. Mostly plants.”

Cutting caloric intake has been shown to reduce chemicals associated with age-wrecking inflammation, improve sleep and mood, and boost energy level—all findings associated with longer life.

Diets rich in vegetables, nuts, olive oil, berries, fish, and whole grains (such as the Mediterranean diet or the MIND diet) have been shown to improve working memory and lower the risk of Alzheimer’s.

I’ve reached the age where happy hour is a nap. —Anonymous

Pay attention to the afternoon. Getting a good night’s sleep starts with paying attention to what you’re doing four to six hours before you go to bed. No caffeine six hours prior. No nicotine. No alcohol, either. Alcohol, legendary for inducing drowsiness, is

actually a biphasic molecule possessing both sedating and stimulating properties. Drowsiness occurs initially; the stimulating effect much later.

Exercise has a profoundly positive effect on your ability to sleep, but you want to ...

Designate a place in your house where the only activity is sleep.

THE MOVIE COCOON has

Long-term partners become emotionally closer when reminiscing about shared memories

Helen divides the paper into two columns. She writes in the first column three things that happened that day—things that made her smile or made her feel grateful. In the second column, she describes why the events gave her such feelings. Popular on this list are interactions with the grandkids, which make her feel connected. Another is the ability to still drive, and she’s grateful for the independence. Helen has discovered that even on her crummiest days, there’s still something to appreciate. She puts the list on her nightstand, climbs into bed, and is soon fast asleep. Next morning, the first thing she’ll read is that list. It will make her smile, as it always does. Then she’ll be ready for another day, knowing she is doing all

she can to change both the number and quality of her days.

Brain science clearly confirms the obvious health benefits of reducing stress.

Mindfulness training is a powerful

way to get...

Optimistic people live almost eight years longer than the glass-half-empties do.

Keeping your mind active—whether reading or learning a new language

Never retire, and be sure to reminisce

Nostalgia is

tend to be active, eat well, reduce stress, stay optimistic, and maintain a social life.

It’s never too late to embrace your friends, write down what you’re grateful for, learn a language, learn to dance a jig, learn anything.