10 Tips for Staying Mentally Sharp

1. Eat Regularly. Feed your head with a steady supply of complex carbohydrates; avoid skipping meals, especially breakfast. 

2. Create a Rainbow on Every Plate. Strive for color and a varied diet by eating five to nine fruits and vegetables daily. 

3. Maintain a Healthy Weight. Adopt a calorie-conscious mindset and pay attention to your fullness factor and your portion sizes. 

4. Go Fishing. Consume foods rich in omega-3 fatty acids; for example, fatty fish, walnuts, flaxseeds, canola oil and dark-green, leafy vegetables.

5. Rely on Vitamins. Take a daily multivitamin that contains at least 100% of the RDA for vitamins B-6, B-12, and folic acid (read those labels!).

6. Get Heart Smart. Stick to a heart-healthy diet that includes less than 300 milligrams cholesterol per day, less than 10% saturated fat per day, and no trans fats.

7. Stay Active. Perform aerobic exercise at least 30 minutes per day three times per week. Exercise can energize the body and may prevent depression and help sharpen cognitive function.

8. Perform Mental Gymnastics. Challenge your brain by learning new skills, solving brain teasers, working puzzles and stimulating your senses. 

9. Be Smoke Free. Smoking can create harmful free radicals, damage blood vessels, and impair circulation to the brain. 

10. Limit Your Alcohol Intake. Limit intake to no more than two drinks per day for men and no more than one drink per day for women.

Source: IDEA Fitness Journal, May 2007.