Keeping active over 50 supports not just our bodies, but our brains, vision, and immunity too, says Nutritional Therapist, Sarah Brereton.

Keeping busy can be the key to staying well. A brisk walk, socialising and partaking in hobbies benefit our minds and senses so much, that we should see these activities as priorities as we age. Once we know the health benefits, it is easier to make time for activities to help us stay well. Here are a few suggestions to start with:

Exercise Every Day
Even a brisk 30-minute walk every day is great for the heart, mind and our immunity too. Thirty minutes, five times a week according to The Irish Longitudinal Study on Ageing (TILDA), can increase immunity by 30%. One in 10 people don’t know this recommendation! Exercising outdoors with skin exposed to the sun increases our exposure to sunlight and increases our vitamin D levels. If movement is restricted chair exercises are also very beneficial. Look up your local chair yoga class, which can also be a great social outlet.

Get Checked
Yearly eyesight and hearing check-ups, which address hearing loss is important for brain health. A 2019 study found that cognitive performance declined for every 10-decibel loss of hearing—and stress from loneliness makes cortisol levels go up, which could harm the brain over time(1). Addressing hearing loss early could help your overall brain health in the long term.

Seek New Challenges
Seek new challenges to keep your mind sharp. Reading, puzzles, gardening, card playing, joining a class or learning any new skill can support our overall brain health.

Stay Social
Social isolation is very damaging for our physical and mental health. It can significantly increase a person’s risk of premature death from all causes. Social isolation was also shown in studies to be associated with about a 50% increased risk of dementia (2). Make time for socialising with friends and family. Maybe even consider adopting a new pet or volunteering locally to expand your social circles.

Increase Your Omega-3
Increase your Omega-3 intake to support your brain, vision, and heart health*. This means having oily fish such as salmon or mackerel three times a week, increasing your intake of nuts, seeds, avocados and plant oils. Try some new recipes that include these foods, or consider taking a supplement. I recommend Cleanmarine Krill Oil, as it contains highly absorbable EPA & DHA fatty acids, which  contribute to the normal function of the heart, brain, vision* with added vitamin D3 for immunity, bones and muscles too. Each capsule contains 590mg of concentrated, high strength omega-3 with astaxanthin and choline plus 10μg of vitamin D3, 200% of your recommended daily intake.

It’s a superior choice over other omega-3 options as its omega-3 oil is contained in phospholipids, which have superior absorption in the body, and doesn’t repeat like fish oils.

*The beneficial effect is obtained with a daily intake of 250mg of EPA plus DHA.

1) JAMA Otolaryngol Head Neck Surg. 2020;146(1):57-67. doi:10.1001/jamaoto.2019.3375 Association of Subclinical Hearing Loss with Cognitive Performance

2) National Academies of Sciences, Engineering, and Medicine. 2020. Social Isolation and Loneliness in Older Adults: Opportunities for the Health Care System. Washington, DC: The National Academies Press