Practical Ways to Age-Proof Your Brain

What's in the News?

National and international current events are keeping us all on our toes, with a few hot topics sure to dominate the headlines in the coming months:

Tariffs. While not as dire as some economists predicted, we are facing the highest tariffs in 100 years. Footing the bill are U.S. businesses at ~65%, U.S. consumers at ~20%, and foreign exporters at ~15%. Current tariff policy is being challenged legally, and the Supreme Court will review the issue in November.

Government spending. Current U.S. government spending is leading to an exponential increase in the national debt. While spending can have a positive impact on GDP growth, it remains unsustainable in the long run.

Threat to the dollar. While slowly shrinking, the dollar still accounts for the majority of all transactions globally. While less stable than in years past, there’s no significant threat to the dollar on the global stage.

Inflation. Actual inflation is nearing target levels. While still uncertain, it’s less of a concern than it has been in past years.

When in doubt, focus on the factors in your control

The best way to face uncertainty, volatility and unprecedented events is to understand and control the factors we can: Our risk, our cost, our timing, and our behavior. Remain disciplined in the face of fluctuations, position yourself according to your individual goals and tolerance for risk, and rest assured that CWM takes a data-driven approach across our menu of investment models.

Guest speaker Dr. Marc Milstein: Simple steps to take control of your brain health

In outlining the key lessons from his research, Dr. Milstein shared a simple but powerful message: Through our choices—not our genes—we can largely control our cognitive destiny. Studies point to the compelling conclusion that serious mental decline is not an inevitable part of aging. Your short- and long-term brain health is in your hands, and the risk of dementia can be lowered by 60% if the right actionable steps are taken now. Brain health can be dramatically improved with micro-habits: simple daily steps that are accessible to anyone at any age.

Importantly, the majority of Alzheimer’s disease, dementia, and cognitive decline is not hereditary. Our cognitive health is squarely within our charge and changes we make today can yield returns for years to come.

“Brain trash” and the process of washing your brain

Dementia and cognitive decline are caused by a buildup of naturally occurring waste products in the brain, such as plaques and proteins. The brain has the amazing ability to “wash” itself, using various systems that help flush out these byproducts and toxins. These processes occur during deep sleep and are supported by other factors throughout the day.

Many people assume that puzzles like Sudoku, Wordle and the crossword are the secret to brain health. While those have their place, the brain needs deeper, multi-sensory, emotionally engaging challenges for its cleaning systems to function effectively.

Rather than passively “losing” brain function as time goes on, our brain has the capacity to adapt—and our actions are fundamental in setting our brains up for success. Activities that sustain neural connectivity and promote an agile and self-cleaning brain:

• Learning new skills.
• Engaging deeply with novel tasks.
• Forming emotionally rich associations.
• Social interaction and participation in community.

And one major factor that impacts many others: The ability to hear the world around you. Research shows that untreated hearing loss, which impedes the intake of new information and the ability to interact with others, increases the likelihood of cognitive decline and dementia.

Dr. Milstein's Top 4 Tips for Better Brain Health

1. Sleep quality

During deep restorative sleep, the brain “washes” itself and removes waste, consolidates memory, and recharges.

To give the brain the time it needs, aim for seven to nine hours nightly. Try to sleep in true darkness, minimizing evening screen time and light pollution from devices, charging stations, and outside sources. Over-the-counter sleep aids can be effective in the short term, but in the long term, they can actually impede your brain’s deep sleep cycle.

Untreated sleep apnea, which prevents the brain from entering this deep phase of sleep, is a massive risk factor for brain aging and cognitive decline. Modern treatments for sleep apnea are incredibly effective, and testing can now be completed at home. Consult with your doctor to schedule a sleep test if you have concerns you may have sleep apnea.

The process of getting a good night’s sleep doesn’t stop when you wake the next day. In the morning, step outside to get 10 or more minutes of natural daylight. Your brain actually begins preparing for your next night of sleep the moment you wake up.

2. Physical activity

Exercise is essential for a healthy and well-washed brain. It improves blood flow, reduces inflammation, enhances neuroplasticity, and supports both cardiovascular and metabolic health.

The amount of exercise needed for brain health isn’t excessive, and doesn’t need to take hours of your time. Aim for half an hour of moderate exercise, like walking, every day. Just 10 minutes of elevated heart rate can boost your brain’s function.

3. Diet and nutrition

The brain is sensitive to what we eat, both directly (nutrients) and indirectly (through inflammation, insulin resistance, and gut health). Dr. Milstein recommends the MIND diet, which has been shown to lower Alzheimer’s risk by about 35 percent for people who followed it moderately well, and up to 53 percent for those who adhered to it rigorously. 

A MIND diet includes green leafy veggies, nuts, berries, beans, whole grains, fish, poultry, olive oil and other healthy fats. Minimize added sugars, processed foods, refined carbs.

4. Learning and socializing

The best way to keep the brain youthful is ongoing mental stimulation: learning new concepts or skills, meeting new people, navigating new situations all ensure the brain keeps taking in new information and forming new connections.

Social interaction is not peripheral. In fact, isolation and loneliness are significant risk factors for cognitive decline and mortality. It’s important to cultivate meaningful relationships and maintain regular interaction.

Consider what you find interesting and enjoyable, and find group activities, volunteer roles, or community engagement to stimulate cognitive, emotional, and social learning and mental elasticity.

A message of hope and empowerment

While aging may change our bodies, cognitive decline is not our destiny. Through focused, sustained actions—optimized sleep, exercise, nutrition, social engagement, and mental enrichment—we can preserve, and even revitalize, our brain health over the decades.

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At Comprehensive Wealth Management, we believe there are countless ways to live richly. It's why we offer experiences that allow our clients to explore topics beyond the markets, to help build a quality of life more meaningful than the sum of their financial accounts. If you are interested in a deeper dive into the current market data or a more tailored conversation regarding CWM's investment models, please contact us at (425) 778-6160 or click here to schedule an appointment with your CWM advisor.