Your Brain Health Resolution: A Fresh Start for a Zest Full Life

A Note to Readers:

This is the 7th blog in the Zest Full Life series. The first six blogs were presented thematically to introduce the foundations of living vibrantly in retirement. Beginning with this post, all future blogs will be presented in reverse chronological order (newest first), as is traditional with blog formats. Welcome to our ongoing journey toward a zestful life!

Over 4,000 years ago, the Babylonians made promises to their gods, hoping for good fortune. Later, the Romans marked January 1st as significant, honoring Janus, the two-faced god of beginnings, making pledges for good conduct. Jeremiah 29:11 offers a powerful message for new beginnings, centering on God's purpose—His plans for hope, prosperity, and the future—to give comfort to people of the Jewish and Christian faiths. During the Middle Ages, knights renewed their vows at the beginning of the year. Eventually, all this became the widespread secular practice we know today.

So we can say that making New Year's resolutions is kind of in our DNA as humans—our propensity to examine our life and see what we might be able to make better. What better time than the start of a new year to explore the most important resolution of all—brain health? Because while we might resolve to lose weight or save money, keeping our minds sharp and vibrant makes every other goal possible.

Regardless of the statistics on success rates, it comes down to what you and I want to state as our goal in brain health and how we stick with it. Have you worried about your memory or brain agility now that you are older? Do you worry about your DNA from your family, or do you see those around you seeming to feel that they are not thinking clearly?

Taking Charge of Your Brain Health

One book I found several years ago is by Daniel G. Amen, M.D. In his book "Memory Rescue: Supercharge Your Brain, Reverse Memory Loss, and Remember What Matters Most," he gives a blueprint for improving our brains and protecting them for our entire life. Reading through his book, it's very obvious that every aspect of our life feeds into our brain health. This book can certainly serve as a reference to go back to over and over again as we tackle certain aspects of our life, such as our physical well-being, what we put in our bodies, and how we take care of ourselves. And if we needed further impetus for stopping smoking or limiting or eliminating alcohol use, having a vibrant brain your whole life is certainly a reason to do so.

In his book, he has a formula called "BRIGHT MINDS." For instance, B is for blood flow, R is for retirement and aging, and I is for inflammation—you get the drift. The key insight is that everything in our lives and environment affects our brain health. He recommends just eating one piece of the apple at a time. It may be starting with the item or activity hurting you the most. In retirement, this might mean starting with mental health, your sense of purpose, or even addressing negative thinking patterns.

This is one of those books you could keep in your kitchen or by your bedside to remind you about moving forward. The implications are powerful because you're building a strong body and protecting your body to protect your brain and its functions. Amen encourages a two-pronged approach: giving up brain toxins like alcohol, excess sugar, and gluten, while taking on brain-boosting habits like regular exercise and balanced, nutritious meals. (You can find "Memory Rescue" on Amazon for around $13.)

Multiple Perspectives on Brain Health

Another valuable resource is Daniel J. Levitin's book, "Successful Aging: A Neuroscientist Explores the Power and Potential of Our Lives." In the introduction to the book, he challenges many of the beliefs that surround aging, including assumptions about memory loss and our focus on lifespan instead of healthspan. He provides a practical and realistic plan for what you can do to make the most of your 70s, 80s, and 90s, no matter how old you are now.

The main point is that it's the total body, psychological state, and physical environment that all play a part in brain health. There's no single magic bullet, but leading neuroscientists and brain health experts agree on core principles.

Resources for Your Brain Health Journey

While Dr. Amen's "Memory Rescue" and Daniel Levitin's "Successful Aging" provide excellent frameworks, there are many other valuable resources available. I haven't read all of these, but each offers a unique perspective that might resonate with you depending on your specific interests:

For a comprehensive, accessible guide:

"Keep Sharp: Build a Better Brain at Any Age" by Dr. Sanjay Gupta - Based on work from the Global Council on Brain Health, this book debunks common myths about aging and includes a 12-week program. Gupta studies people in their 80s and 90s with remarkably sharp minds.

For women specifically:

"The XX Brain" by Dr. Lisa Mosconi - Since two-thirds of Alzheimer's patients are women, Dr. Mosconi explores why and how female hormones affect brain health differently.

For those concerned about Alzheimer's:

"The End of Alzheimer's Program" by Dr. Dale Bredesen - Offers a specific protocol for preventing and potentially reversing cognitive decline, including detailed diet and lifestyle recommendations.

For the most current science:

"Super Agers: An Evidence-Based Approach to Longevity" by Dr. Eric Topol (2025) - Examines cutting-edge medical advances and how they're redefining what it means to age well.

For a broader societal perspective:

"American Dementia" by Daniel R. George and Peter J. Whitehouse - Makes the compelling case that brain health is connected to societal health, including social safety nets and environmental protections.

The point isn't to read them all, but to find one or two that speak to where you are in your own brain health journey. What matters most is taking that first step—whether it's through reading, changing a habit, or simply deciding that your brain health is worth prioritizing.

Your Brain Health Resolution: Start Small, Start Now

So here we are at the beginning of a new year, contemplating resolutions just like humans have done for over 4,000 years. The beauty of making brain health your resolution is that you're actually improving your entire body and life. Remember Dr. Amen's advice: don't try to tackle everything at once. Pick one area that needs attention. Maybe it's adding a 20-minute walk to your day, cutting back on sugar, learning something new, or reconnecting with friends you've been meaning to call.

The key is to start somewhere and keep track of your progress. Write it down. Notice the changes, even small ones. Did you sleep better? Feel more energized? Remember names more easily? These small wins build momentum.

You don't need to read every book on brain health or overhaul your entire life on January 1st. Just choose one manageable change that feels right for you. Give yourself permission to start small, and remember—your brain has a remarkable capacity to adapt and improve at any age. You're not fighting against an inevitable decline; you're actively building strength, protecting your future, and living the zestful life you deserve.

So what will your brain health resolution be this year?

As for me, I'm tackling nutrition first. I'm looking at curtailing two things I really like: sugar and gluten. And I'm stepping up my exercise program. I'm not doing it all at once—just one piece of the apple at a time. I invite you to join me in making this the year we prioritize our brain health. Let's make our retirement years truly zestful!