Key Takeaways
-
You can actively support sharper thinking and memory well into your golden years.
-
NAD+ levels play a vital role in maintaining brain cell energy and protecting against neurodegeneration.
-
Simple lifestyle choices like movement, sleep, and diet can help keep your mind biologically a decade younger.
Did you know that Nobel Prize winners tend to live longer – up to 2 years more than their peers (R). But what’s even more intriguing is that their cognitive abilities often stay sharp well into old age. This isn’t just down to intellect – it’s about how they keep using, fuelling, and protecting their brains.
Now, before you start applying for Stockholm, know this: there are proven, everyday strategies to keep your mind biologically younger – and we’re diving into them here.
Why Thinking Might Feel Slower With Time
It’s perfectly natural to occasionally pause mid-sentence to find the right word or wonder why you walked into a room. As we age, changes in the brain can make thinking feel a bit slower or more effortful at times. This can include everything from processing speed to memory retrieval (R).
These shifts are often linked to biological factors like decreased blood flow to the brain, changes in neurotransmitter activity, and the gradual build-up of oxidative stress. Chronic low-grade inflammation, sometimes referred to as “inflammageing,” has also been connected to these cognitive changes (R).
The Mitochondria Connection
One lesser-known but important factor is mitochondrial health. Mitochondria are the “powerhouses” of our cells, producing the energy that keeps every part of our body—and especially our brain—functioning. As we age, mitochondrial efficiency tends to decline, which can leave our brain feeling less energised and more prone to fatigue (R).
Supporting Your Thinking, Naturally
Here’s the uplifting truth: although changes in the brain are a natural part of getting older, many of them can be slowed—or even improved—with intentional habits and supportive nutrition.
Move to Think Better
Research shows that just 30 minutes of walking a day can significantly improve focus and memory. Physical activity increases blood flow to the brain and promotes the growth of new connections between brain cells (R).
Eat With Your Brain in Mind
A Mediterranean-style diet—rich in colorful fruits, vegetables, olive oil, and fish—has been linked to stronger memory and slower mental decline. These foods support brain health by reducing inflammation and oxidative stress (R).
Prioritise Restful Sleep
During deep sleep, the brain performs essential “housekeeping,” clearing away waste that can interfere with clear thinking. Aim for 7–9 hours of quality sleep each night to help your mind feel refreshed and alert (R).
NAD+: Your Brain’s Silent Ally
Among the most exciting discoveries in healthy aging research is the molecule NAD+ (nicotinamide adenine dinucleotide). Found in every cell of your body, NAD+ is essential for energy production, DNA repair, and cell function—especially in the brain (R).
As we age, NAD+ levels naturally decrease, which can contribute to a dip in cellular energy and resilience. Supporting healthy NAD+ levels may help protect against these effects.
Simple Practices for a More Resilient Mind
Protecting your brain doesn’t require complex treatments—just small, intentional choices.
Stay Curious
Lifelong learning builds “cognitive reserve,” helping the brain stay adaptable. Whether it’s puzzles, painting, or picking up a new hobby, challenging the mind keeps it young.
Stay Connected
Social interaction is one of the strongest protectors of cognitive health. Conversations, community events, or volunteering can all help keep your mind active and uplifted.
Ease Your Mind
Chronic stress can take a toll on memory and emotional regulation. Mindfulness, nature walks, and creative expression all help lower stress and support mental wellbeing.
A Younger Brain Is Within Reach
Growing older brings wisdom, perspective, and experience—but it doesn’t have to come with a cloudy mind. By nurturing your brain through movement, nourishment, rest, and curiosity, you can continue to enjoy mental clarity and energy well into later life.
The path to a sharper, more resilient mind isn’t about avoiding change—it’s about embracing the tools that help you thrive.
Curious how NAD+ supports not just the brain, but whole-body energy and longevity? Check out our next article.
