4 Best Morning Habits to Keep Your Brain Sharp After 60
As you age, brain function decreases, affecting memory, problem-solving, and other cognitive abilities. Though such changes are inevitable, you can slow them down. In fact, adding a few morning habits to your routine keeps your brain sharp after 60. These include hydrating upon waking, gentle stretches, and other simple daily tasks.
As you get older, your brain also undergoes neurological changes that affect how efficiently it processes information and responds to daily demands. Blood flow to the brain may decrease, nerve signaling can slow, and the connections between brain cells may weaken over time. The good news is that consistent, healthy routines, especially in the morning, can stimulate neurological activity, support brain plasticity, and help maintain mental clarity, focus, and independence well into later life.
Also, be aware that neurological disorders also alter cognition, often accompanied by physical symptoms. Consider the following additions to your morning rituals that could help tremendously to keep your brain sharp.
Morning Habits to Keep Your Brain Sharp
According to experts, decreased circulation, reduced neural communication, inflammation, and brain shrinkage occur as we age. These alterations reduce cognitive function, which is difficult to recover without some effort. Luckily, some activities keep your brain sharp, especially when added to your morning routine, including the four options below.
1. Delay news for some time
Bad news finds us wherever we are, especially when tuning in to news programs or scrolling social media. Unfortunately, it triggers several emotional responses affecting the brain.
Exciting or interesting news releases the pleasure-hormone dopamine, encouraging you to watch more for the same result. However, cortisol levels also increase, as do stress and anxiety levels. Over time, fear, depression, and hopelessness consume you.
One morning habit to keep your brain sharp is delaying bad news. According to recent studies, engaging in optimistic activities benefits mental health, improving mood and life satisfaction.
2. Hydrate before caffeine
Consuming caffeine in the morning has a few benefits, according to experts. They claim it boosts energy, cognitive function, alertness, and performance. It may also improve fat metabolism, aiding in weight management.
Unfortunately, caffeine also has downsides, including acting as a diuretic, inducing urination and bowel movements. Such reactions reduce water in the body, resulting in dehydration.
However, proper hydration improves memory, reaction time, critical thinking, and other cognitive functions. Replacing caffeine with water in the morning is a healthy habit to keep your brain sharp.
3. Stretch or move
There’s a reason we usually wake up and stretch first thing in the morning. Doing so reboots your nervous system and reduces muscle tension after long periods of inactivity.
However, stretching does more than boost your physical health. Recent evidence shows a morning stretching habit also improves mental health, keeping your brain sharp. As muscle tension eases, stress levels drop.
Moving and stretching also raises serotonin levels, improving your mood. This feel-good hormone also reduces anxiety and depression, improving overall mental health.
4. Focus on your main intention of the day
Life after 60 often includes retirement and the freedom to pursue your passions. But without goals and schedules, your days may tend to blend together, reducing your sense of purpose.
Setting a daily intention every morning is a good habit to keep your brain sharp. Doing so gives you something meaningful to focus on and strive to accomplish. Such intentions positively affect your emotional energy throughout the day.
These can be small and simple, such as adding exercise or meditation to your day. Keeping a journal or staying present with others are also excellent options to maintain mental health.
Resources:
- NIA, How the Aging Brain Affects Thinking
https://www.nia.nih.gov/health/brain-health/how-aging-brain-affects-thinking - Mayo Clinic Press, Nov. 12, 2024, How the news rewires your brain
https://mcpress.mayoclinic.org/mental-health/how-the-news-rewires-your-brain/ - PMC, March 22, 2021, Protecting the brain against bad news
https://pmc.ncbi.nlm.nih.gov/articles/PMC8096381/ - Houston Methodist, Jan. 19, 2024, Is There a Best Time to Drink Your Coffee In the Morning
https://www.houstonmethodist.org/blog/articles/2024/jan/is-there-a-best-time-to-drink-your-coffee-in-the-morning/ - OSHA, The Cognitive Effects of Proper Hydration
https://www.osha.gov/sites/default/files/2023BeatTheHeatWinners/Contest_Innovative_KentPrecision_CognitiveEffectsHydration.pdf - Cleveland Clinic, April 10, 2025, What Is Pandiculation, and Why Does It Feel So Good
https://health.clevelandclinic.org/why-does-pandiculation-feel-so-good - Colorado State University, June 23, 2021, The simple act of stretching
https://www.research.colostate.edu/healthyagingcenter/2021/06/23/the-simple-act-of-stretching/ - Starr Commonwealth, Daily Intentions
https://starr.org/wp-content/uploads/practicing-resilience-daily-intentions.pdf?srsltid=AfmBOopU49XOlFXmxdkaqJqS3MiWiuZdWmDkKTkOw_vAxaTI4m72jMO6
This article is for educational and informational purpose only and does not substitute for professional medical advice. For any questions about your own health condition, speak to a qualified physician or healthcare provider.
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