A healthy brain cannot run out of capacity. Still, the disappointing news is that we only retain about 10% of the information we take in. Our memory system, most likely like the rest of the body, evolved for us to survive so the brain works on keeping what is necessary for that above all else. Still, in today’s modern world, it feels like knowledge is the key to success, and we are always behind. The solution is to approach brain health like an athlete would. If your brain is the muscle that makes money for you and provides for your family, let’s dive into five life-changing strategies to keep your brain sharp, vibrant, and resilient for years to come.
The Truth About Aging and Your Brain: What No One Told You
One of the most eye-opening lessons I share in my coaching programs is this:
✨ When we stop learning, our brain starts dying.
Our brains are designed for lifelong learning. They thrive on challenge, connection, and purpose.
As we age, especially during retirement or when we’re stuck in monotonous jobs, the brain starts to atrophy. But it doesn’t have to.
That’s why the “R” in the BRIGHT MINDS framework stands for Retirement & Aging, a major (and often overlooked) risk factor for memory loss and cognitive decline.
Let’s unpack the five risk factors and what you can do to flip the script.
1. Getting Older? Don’t Panic, Get Proactive
Yes, aging naturally increases the risk for dementia. But it’s not your age that determines your brain health, it’s your actions.
Every decision you make today can either accelerate brain aging or slow it down. Choosing daily movement, nourishing food, and engaging thoughts sends a message to your brain: I’m still growing.
Try This: Make a commitment to challenge your brain daily with a new activity. Learn a new recipe, try a language-learning app, or read a book in a genre you’d normally skip. This is a book I am currently reading.
2. Stop the Scroll: Why New Learning Matters More Than Ever
Are you in a job that feels repetitive or uninspiring? Do your days blur into one another with little mental stimulation?
Research shows that a lack of new learning literally shrinks your brain.
The hippocampus (your brain’s memory hub) is like a muscle. It needs exercise. New learning strengthens neural pathways and even creates new ones, boosting memory, focus, and creativity.
Brain Boost Tip: Schedule 15 minutes every day to learn something completely new. Use podcasts, YouTube tutorials, or online courses that stretch you mentally, emotionally, or spiritually.
3. Loneliness Is a Brain Health Crisis
In the helping professions, it’s common to feel emotionally connected at work… but isolated in your personal life. This disconnect can quietly increase your risk for cognitive decline.
Studies show that loneliness and social isolation are as harmful as smoking 15 cigarettes a day.
We were created for connection. And the more emotionally nourished you are, the more resilient your brain becomes.
Your Next Step: Prioritize authentic connection. Whether it’s weekly Zoom chats with friends, in-person community events, or a mastermind group. Don’t go it alone. You can feed two birds with one seed. This is a great opportunity to start a walking get together with friends each evening or each week.
4. Turn Off the TV (Especially After 2 Hours)
Let’s get real. Binge-watching can feel comforting after a long day. But excessive television (especially more than 2 hours daily) is linked to lower brain volume and increased cognitive decline. Have you noticed the more TV you watch, the more food you eat?
Passive screen time doesn’t offer the mental stimulation your brain craves. In fact, it can lead to mental fog, mood dips, and addictive patterns.
Challenge Yourself: Replace one hour of TV a day with something that engages your mind or body, like painting, journaling, dancing, or walking in nature. You’ll be amazed at how quickly your mental energy returns.
5. Ferritin and Fasting: Two Surprising Keys to Brain Health
Did you know that high ferritin (a marker of iron storage in the body) is linked to increased risk for dementia? Or that intermittent fasting has been found to reduce the buildup of beta amyloid plaques (a contributor to Alzheimer’s)?
Here’s what you can do today:
Get Tested: Ask your healthcare provider to test your ferritin levels. It’s a simple blood test that can reveal hidden inflammation or iron overload.
⏳ Try Fasting Safely: Consider a daily 12- to 16-hour fast (with professional guidance if you have medical conditions). Many women find that time-restricted eating improves their mental clarity, energy, and focus.
Real Talk: You Are Your Best Brain Advocate
One of the most powerful takeaways from the Memory Rescue Mastermind Sessions in my Brain Health Breakthrough Coaching Program is this:
You are your best advocate. You must be your own brain warrior.
No one is coming to do it for you. But the good news? You’re not helpless. You can take charge of your brain health starting now with love, intention, and consistency.
Let’s Recap: 6 Practical Tips to Rescue Your Memory
Here’s your gentle action plan:
✅ Eliminate charred meats (they produce brain-aging chemicals)
✅ Practice a daily 12- to 16-hour fast (if appropriate)
✅ Learn something new daily (even for 10–15 minutes)
✅ Decrease TV watching to under 2 hours/day
✅ Get your ferritin levels tested
✅ Stay socially connected, don’t isolate
Why This Matters (Especially for Women Like You)
As women in helping roles, we often pour into others until there’s nothing left for ourselves. But your brain and your future deserve more.
You’re not “too old” to reclaim your vitality.
You’re not “too far gone” to sharpen your mind.
And you’re definitely not alone on this path.
Let this be your invitation to start fresh, to become your own brain warrior, one brave choice at a time.
Ready to Take the Next Step?
If you’re craving more support on your healing journey, I invite you to book a coaching session.
Your story isn’t over.
Let’s write the next chapter with clarity, courage, and community.
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