Welcome to RenewHer, a podcast for women over 50 ready to reignite their energy and explore what's next. I'm Janell Lemley, brain fitness coach. Here, you'll hear real stories from women taking on new challenges after 50, along with brain health tips to boost focus, energy, and the mindset to move forward with confidence.
Let's dive into today's episode.
Hello, and welcome to Brain Notes, a short series designed to help you better understand your brain and discover simple science-backed strategies you can use every day to improve your focus, energy, and mental clarity.
Can we really change our brain? The answer, according to neuroscience, is yes. For years, we believed that once we reached adulthood, our brains were basically set. But research has shown us something incredibly empowering. Our brains are constantly changing and adapting throughout our lives. This ability is called neuroplasticity, the brain's ability to create new connections, strengthen existing pathways, and even adapt in response to our experiences and the choices we make every day.
And the good news? You don't need to completely overhaul your life to support a healthier brain. Sometimes small, intentional actions can create meaningful changes.
Today, I wanna share six simple things you can do in just minutes to help improve your brain health. These ideas come from a book I read called Biohack Your Brain by Christian Willeumier, PhD, a neuroscientist. I found these strategies so practical that I've personally incorporated many of them into my routine, and I wanted to share them with you.
So let's talk about six simple ways to support your brain health. And you may be surprised by the last one, so make sure you listen in.
Number one: take a brisk walk. One of the simplest things you can do for your brain is to move your body. Research shows that even a short bout of exercise can increase blood flow to the brain, improve creativity, and help create new ideas.
Have you ever been stuck on a problem at work, struggling to come up with a solution, or preparing for an important meeting and feeling like your brain just isn't cooperating? Instead of sitting there trying to force an answer, try taking a brisk walk. Step away from your desk. Move your body. Get outside if you can. Allow some fresh air and movement to reset your brain.
I work from home, and each morning I take my dog Peyton on a walk. I'll admit, there are days when I look at my schedule and think, "I don't have time for this.
I have too much to do." But almost every single time when I come back, I feel refreshed, I'm more focused, I have more energy, and I'm ready to tackle whatever is next. And there are times throughout the day when I'll simply get up and walk around the inside or outside of the house to clear my brain. The only exception is when we're dealing with those sub-zero Minnesota temperatures, then my brain says, "Hmm, maybe tomorrow." But generally, Peyton wins out, and we go anyway.
Number two is do something different. Your brain loves patterns and routines. They help us function efficiently, but occasionally challenging your brain to do something unfamiliar is a great way to keep it engaged.
One simple exercise is to use your non-dominant hand. Try writing your name with your opposite hand or brush your teeth using your non-dominant hand. And if you think that sounds easy, give it a try. I did this recently, and I had to concentrate so much on what I was doing. My handwriting looked like I was back in kindergarten learning how to form letters. But that's exactly the point.
When we do something new and unfamiliar, we ask our brains to work differently. These types of challenges strengthen neural connections and support neuroplasticity, helping your brain adapt, learn, and grow. It's a great reminder that sometimes the smallest changes can have a big impact.
Let's move on to number three: eat a bowl of blueberries. This one could be one of my favorites because it involves food. Blueberries are packed with powerful compounds, including flavonoids and polyphenols, which research shows can support brain health and may help promote neurogenesis.
I'll admit, blueberries weren't always something I enjoyed. But over the past year, I've really changed my opinion about them. Maybe because now I know just how good they are for my brain. And honestly, what's better than a food that tastes good and supports your brain? Add them to yogurt, oatmeal, or a smoothie, or just eat them by the handful. Your brain will thank you.
And number four is learn a new word. This one is simple, but it's a fun way to challenge your brain. Learning a new word every day can help improve memory and cognitive ability. Now, you could pull out a dictionary every morning or visit dictionary.com, but an easier way is to visit wordguru.co and sign up to receive a new vocabulary word delivered to your email each day.
I actually think it's kind of fun. Let's just say, though, I do better some days than others. Yesterday's word was evanescent , which I had never heard of before. It means quickly fading or disappearing. The website also has Word Guru quizzes. They show you the word, and you guess the meaning. So not only am I exercising my brain, but I'm expanding my vocabulary along the way.
And number five is write something down you're grateful for. I've gone in and out of the practice of writing down what I'm grateful for each evening, but I've noticed something. I feel better when I do it. I have a more positive outlook. I'm more aware of the good things happening around me.
Gratitude isn't just about feeling good emotionally. Research shows that gratitude practices can help reduce stress, improve mood, and support overall well-being, and it doesn't have to be complicated. Write down one thing you're grateful for on a sticky note and put it somewhere you'll see it throughout the day: your bathroom mirror, your computer, your refrigerator. Every time you see that reminder, take a moment to pause and reconnect with that feeling of gratitude.
And finally, number six, eat a square of dark chocolate. And I saved this one for last because, well, I think many of us will appreciate this one. Dark chocolate can actually be good for your brain.
The key here is dark chocolate, not milk chocolate or white chocolate. Dark chocolate contains high levels of flavonoids, healthy plant compounds that can help protect against free radicals and support blood flow and oxygen delivery to the brain. Look for chocolate that is at least seventy-five percent cacao or higher.
I used to only eat milk chocolate and actually didn't like dark chocolate, but now I'm the complete opposite. Milk chocolate tastes way too sweet to me, and I honestly wonder now how I used to eat it. So yes, a small square of dark chocolate can be a delicious way to support your brain health.
There you have it. Six simple things you can do in just minutes to support your brain and keep it working at its best. Take a walk, challenge your brain with something new, eat blueberries, learn a new word, practice gratitude, enjoy a little dark chocolate. None of these require a major lifestyle overhaul.
They're small choices that, when repeated consistently, can help create a healthier brain over time, and that's the beautiful thing about neuroplasticity. Your brain is always listening to what you do.
So my question for you is: which one of these six are you gonna try this week? If you wanna learn more about simple habits that can help boost your focus, energy, confidence, and help you reclaim your mental edge, click the link in the show notes to receive my free brain health guide, Fog to Clarity: Four Proven Brain Habits to Increase Your Mental Edge.
Thank you for joining me for this episode of Brain Notes. Until next time, keep learning, keep growing, and keep giving your brain the care it deserves.
Thank you for joining me for this episode of RenewHer. If today's conversation sparked something in you, don't let it fade. Take even a small step toward what's next. If you found value in what you heard, please subscribe, leave a review, or share this podcast with a woman who's ready to take her next bold step.
Together, we're building a community of strong, resilient women navigating what's next with courage and purpose. Until next time, stay energized and keep embracing what's possible