They embrace daily mental challenges

Maintaining a keen mind means exercising the brain beyond its comfort zone daily. Activities like watching TV or performing habitual tasks do not challenge your brain to create new neural pathways, but mentally taxing activities cause your brain to adapt by creating new ones.

People with a high mental age in their 80s routinely force themselves to do intellectually challenging activities daily. Some examples can be reading stimulating books, learning how to play a new instrument, learning a new language, or learning a new difficult skill.

They prioritize continuous physical movement

Exercise is one of the best ways to maintain brain health throughout life. Exercise improves cardiovascular health and circulation, sending more blood to your brain each day. Increased blood flow prompts the release of important proteins that help neurons survive and promote the development of new brain cells.

Whether it’s a 30-minute walk each day, gardening, swimming, or light weightlifting, moving your body each day sends oxygen and nutrients straight to your memory centers.

They nurture active social connections

Chronic loneliness causes brain function to decline nearly as fast as smoking and obesity. Healthy eighty-year-olds stay socially engaged with others each day.

Having lively group discussions exercises your whole brain. You have to read others’ body language, recall words quickly, and shift ideas on the fly to stay in the conversation.

They guard their sleep hygiene

When we’re in deep sleep, our brain’s own waste clearance system kicks in to clear out metabolic byproducts and proteins linked to forgetting.

Mentally resilient older adults prioritize getting consistent sleep. They strive for seven to eight hours of good quality sleep every night. They make sleep non-negotiable by creating an evening routine where their bedroom is dark and quiet.

They live with a clear sense of purpose

A reason to get out of bed each morning is associated with decreased risk of mental decline and increased happiness.

It can be community service, grandkids, spending time with a spouse or driving yourself to paint a masterpiece. Mentally active eighty-year-olds have direction in life.

They nourish their brain with nutrient-dense foods

Almost everything that benefits the heart helps the brain. Active and mentally sharp seniors consume diets high in green leafy vegetables, fresh berries, nuts, olive oil, and omega-3-rich fatty fish.

They limit refined sugars and highly processed foods, which can promote chronic inflammation and vascular damage.

They actively manage chronic stress

Chronically experiencing stressful emotions can overwhelm your body with cortisol. Over time, high levels of cortisol can decrease the size of your hippocampus and make it harder for you to form short-term memories.

Mentally healthy seniors incorporate stress-relieving practices into their daily routines to maintain a calm nervous system. Mindfulness, meditation, silence, spending time in nature, and having a flexible attitude help them roll with life’s punches.

They protect their hearing and vision

Processing signals from fuzzy vision or unclear sounds can take up valuable brainpower that can otherwise be used for memory or full understanding.

Smart seniors make sure they stay on top of their vision and hearing by getting regular checkups and wearing hearing or vision devices when necessary. This allows your brain to stay engaged with the world around you.

They remain genuinely curious and adaptable

Psychologically speaking, open-mindedness is another characteristic of people who age mentally youthful. They don’t cocoon themselves in old routines and scoff at the new.

Instead, mentally active older adults wonder about the changing world. They ask questions, try new technology, explore unfamiliar concepts, and believe learning is a lifelong journey, not something that stops at youth.

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15 things you should stop doing in your 80s

In your 80s, staying happy and healthy means letting go of these 15 habits that quietly do more harm than good.

15 things you should stop doing in your 80s

Popcorn

When it’s air-popped or popped and lightly seasoned, popcorn is a 100% unrefined whole grain that’s bursting with fiber to keep your gut happy and full. It also contains high levels of polyphenols, which are disease-fighting antioxidants found in berries and green tea.

Dark chocolate

Good-quality dark chocolate (look for 70% cocoa or higher) is full of iron, magnesium, and copper. It even has more antioxidants than most fruits. Eating it regularly in small quantities promotes heart health and blood flow to the brain.

Pork rinds

Even though they sound like the ultimate grease-laden gas station snack, chicharrones are surprisingly low-carb and high in protein. Being made completely of fried pig skin, they contain no carbs and provide a hefty dose of collagen protein, which is great for joint and skin health.

Peanut butter

It’s easy to write peanut butter off as too high in calories and fat, but pure peanut butter is loaded with heart-healthy monounsaturated fats, plant-based protein, and important vitamins and minerals like vitamin E, magnesium, and niacin. Just make sure there are no added sugars or hydrogenated oils.

Potato chips cooked in healthy oils

Believe it or not, potatoes are pretty nutritious. They’re high in potassium, vitamin C, and fiber. Ditch the flavored chips full of seed oils and eat ones cooked in healthy fats. When thinly sliced and cooked in stable, nutritious fats like avocado oil or olive oil instead of inflammatory seed oils, potato chips can be a good source of minerals.

Cheese puffs made with real dairy

While you definitely don’t want to eat neon-orange dusty snacks, cheese puffs made from whole grains (corn, sorghum, quinoa) and real cheese can be a good source of calcium and protein. Plus, they scratch that crunchy itch with way less saturated fat than regular deep-fried chips.

Frozen yogurt

Regular frozen yogurt (not the kind made with heavy cream) is packed with active probiotic cultures that promote healthy digestion and gut bacteria. It also provides a good amount of bone-building calcium and protein and far less saturated fat than ice cream.

Beef jerky

If you can limit your sodium intake and avoid sweet versions that are loaded with added sugar, beef jerky is a good low-fat snack option. It gives you a concentrated boost of complete protein, zinc, and highly absorbable iron.

Soft pretzels

Yes, even though soft pretzels are often considered empty carb bombs, when made with enriched flour, traditional soft pretzels contain important B vitamins, iron, and complex carbohydrates. And when topped with mustard instead of cheese dip, they’re low-fat and will digest quickly to give you an energy boost.

Salsa

Canned or jarred fresh salsa is basically a giant serving of veggies in their raw state. Tomatoes, onions, jalapeños, cilantro, and lime juice are all naturally very low in calories and high in heart-healthy antioxidant lycopene and vitamin C. Avoid overly salty ones that are full of preservatives and oil.

Pickles

Pickles are almost free of calories. They’re made up of water, fiber, and the vitamins that come from cucumbers. If they’re naturally fermented, you’ll also get gut-friendly probiotics. And don’t forget about that leftover pickle juice; it’s filled with electrolytes that can ward off post-workout cramping.

Tortilla chips

Made from ground whole grain corn, plain tortilla chips are lower in fat than regular potato chips and have a good amount of fiber and magnesium. They’re your ticket to healthy fat and plant nutrients when topped with fresh guacamole or salsa. If you can get baked ones instead of fried, even better.

Canned baked beans

Although they’re often lumped in with other heavy barbecue staples, navy beans in baked beans are actually a great way to get your fill of plant-based protein, soluble fiber and iron. Look for reduced-sugar varieties to enjoy their cholesterol-balancing, gut-loving benefits.

Graham crackers

Most cookies are made with refined white flour and plenty of butter, but graham crackers are made with whole-wheat graham flour. They are lower in fat and sugar than your typical baked indulgence and offer a small serving of complex carbs and dietary fiber.

Hot cocoa

Made with dark cocoa powder, a splash of milk and a little bit of sweetener, hot chocolate can be a healthy indulgence. Pure cocoa is rich in flavonoids that help reduce blood pressure, improve blood flow, and increase levels of mood-boosting serotonin.

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12 Canadian foods the world won’t understand

Canadians love these foods, but visitors from other countries are often surprised/shocked when they first see or taste them.

12 Canadian foods the world won’t understand

Broccoli

Broccoli contains glucoraphanin, which can potentially boost levels of sulforaphane, a plant compound that has been widely studied for its potential ability to protect your health. However, this is dependent on the enzyme myrosinase not being destroyed by overcooking or cooking at high temperatures for long periods.

Eating broccoli raw or very lightly steamed allows greater amounts of myrosinase to remain, boosting levels of sulforaphane more than if the broccoli was cooked thoroughly. If you prefer your broccoli cooked, adding a small amount of mustard powder can give additional myrosinase.

Garlic

When you crush or chop garlic, an enzyme called alliinase reacts with a compound called alliin to produce allicin, which is responsible for much of garlic’s smell. Allicin has been researched for its antimicrobial properties and possible effects on heart health. Heat can deactivate alliinase, preventing allicin from forming.

To get the most allicin, crush or chop garlic and wait about 10 minutes before adding it to a dish you’ll eat raw (such as a dressing, dip, or salsa) or before adding it to a cooking dish.

Red bell peppers

Bell peppers are very high in vitamin C content, often cited as having higher content per gram than oranges. However, since vitamin C leaches out of foods when cooked for long periods of time and is water-soluble, some loss occurs, especially when boiling, as vitamin C is heat-sensitive.

By consuming bell peppers raw in salads or sandwiches or with hummus, you can maximize vitamin C intake from peppers. Peppers also provide you with carotenoids and antioxidant compounds.

Watercress

Watercress is in the cruciferous vegetable family. Like other crucifers, watercress contains glucosinolates which can be converted into isothiocyanates (including PEITC). The isothiocyanates may have a variety of beneficial effects, including potential cancer-preventing properties.

Formation of these chemicals is dependent on the enzyme myrosinase, which breaks down under heat. Thus, consuming watercress in its raw state (e.g., in salads and sandwiches) will provide higher levels of natural myrosinase and subsequently greater formation of these chemicals.

Red cabbage

Red cabbage owes its vibrant purple-red color to anthocyanins, antioxidant pigments that are also found in blueberries and many other foods. It is also a very good source of vitamin C, and contains the glucosinolates found in all cruciferous vegetables.

Heating for extended periods of time, and especially boiling will decrease vitamin C content and cause some water-soluble components to leach out. Eating red cabbage raw, such as shredded in salads or tacos/slaw, is a good way to preserve heat-sensitive nutrients, though cabbage that is lightly steamed is still highly nutritious.

Beets

Beets contain natural dietary nitrates, which the body converts to nitric oxide. Nitric oxide helps blood vessels relax and aids in maintaining healthy blood pressure and blood flow. Beets are a good source of folate, a B vitamin that leaches out when cooked for too long or is boiled away in water.

Raw beets eaten grated or sliced very thinly avoids cooking losses, but cooked beets are also highly nutritious. Beet juice has also been studied for its dietary nitrate content.

Arugula

Arugula’s peppery flavor is attributed in part to certain compounds produced from glucosinolates upon degradation. As with other cruciferous vegetables, raw arugula contains the enzyme myrosinase, which forms potentially beneficial compounds known as isothiocyanates when broken down; this enzyme may be deactivated by significant heat application.

Arugula is naturally rich in dietary nitrate and vitamin K. Raw consumption in salads or adding to pizza and pasta just before serving allows consumption with higher levels of these heat-labile compounds.

Radishes

Radishes are also cruciferous and another source of vitamin C, glucosinolates, and active myrosinase. Chewing or cutting a raw radish triggers myrosinase to convert glucosinolates into pungent chemicals known as isothiocyanates that are largely responsible for the peppery taste when eating radishes.

Heat inactivates the myrosinase. Cooked radishes will form different compounds. Radishes consumed raw in salads, sandwiches or as a crunchy snack retain their vitamin C and provide intact myrosinase.

Kale

Raw kale is a rich source of vitamin C, vitamin K, carotenoids and glucosinolates. As in broccoli and other cruciferous vegetables, extended cooking can deactivate myrosinase and lessen vitamin C content, and boiling can cause water-soluble vitamins and other compounds to leach out of kale and go into the cooking water.

Consumption of raw kale that has been finely chopped or rubbed/massaged helps retain these heat-labile constituents.

Sources: Please see here for a complete listing of all sources that were consulted in the preparation of this article.

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12 Canadian foods the world won’t understand

Canadians love these foods, but visitors from other countries are often surprised/shocked when they first see or taste them.

12 Canadian foods the world won’t understand

The tomato problem

Try not to store highly acidic foods like tomato sauce, sliced tomatoes, or foods with lots of lemon juice or vinegar in foil. Acid causes a reaction with the aluminum that can allow more aluminum to leach into the food while creating tiny pits in the foil.

It can also sometimes cause an unpleasant metallic flavor. Glass or other food-safe containers work much better for acidic leftovers, particularly if you plan to store them for a while.

Oven lining

You might think putting aluminum foil on the bottom of your oven would catch drips and make clean-up easy. But in most ovens, this can disrupt heat distribution and damage the interior finish. Reflected heat can also impact heating elements or cooking performance in some models.

If you must catch spills, check with your manufacturer for instructions. Many allow you to safely use a baking sheet placed on the floor of a lower rack.

Heated food

Wrapping steam-producing food (foods that are both very hot and very moist) too tightly in foil can trap steam and condensation. While this won’t suddenly make your food unsafe to eat, it will make crispy items soggy quickly and could even slow cooling if large quantities of hot food are wrapped tightly together. Instead, quickly cool and refrigerate perishable leftovers.

Don’t let your cooked food sit wrapped on the counter for hours. Divide large amounts of leftovers into shallow containers so they cool faster.

The wrong kind of storage

Tightly wrapping leftovers in foil and storing them in the refrigerator for days is not always ideal. Foil doesn’t magically become airtight when you loosely wrap it around a plate or bowl. Exposing food to air dries it out and decreases its quality.

Plus, perishable leftovers need to be refrigerated no matter how well they are wrapped. Use an airtight food-storage container for best results when storing food in the refrigerator for longer periods of time.

The microwave mistake

Never use regular aluminum foil in the microwave unless your microwave’s manufacturer specifically states that a small amount is acceptable and provides guidelines for how to use it.

Aluminum and other metals reflect microwaves. Wrinkled foil or foil near walls can cause electrical arcing: the sparks you see inside a microwave oven. This can damage your microwave oven and maybe even start a fire.

When salt causes trouble

Extremely salty foods can also react with aluminum when they’re wet and left on foil for extended periods of time. Brines, marinades, or sauces with a lot of salt should be stored in glass or another nonreactive food-safe container.

However, this doesn’t mean that quickly cooking salt-seasoned food on foil will react. Prolonged contact is the real issue, especially salt that’s mixed with acidic ingredients.

The silver-polish shortcut

Another household use for aluminum foil is mixing baking soda and hot water to chemically polish tarnished silver. This does work with certain types of bare silver, but should not be considered an all-purpose silver cleaner.

It will harm silver pieces with intentionally oxidized finishes, antique silver, glued pieces, or stones in jewelry. Whenever possible, use the method of cleaning specified for that item rather than instinctively grabbing the foil.

The grill problem

Wrapping your entire grill grate with aluminum foil might seem like a good idea for easy cleanup, but it can negatively affect your grill’s functionality. Aluminum foil large enough to cover the entire grill will trap grease and limit airflow, and may cause your heat to be redirected to areas you don’t want it. It also increases your chances of flare-ups from grease buildup.

Foil packets work well with some foods, but encasing all of the cooking surface is another matter. So consult your grill’s manual before using foil extensively.

The expensive scrubbing mistake

A ball of aluminum foil can sometimes be used as an impromptu scrubber on some sturdy, uncoated metals. But do not use it on nonstick or ceramic-coated pans. Aluminum will scratch right through these coatings, especially when used aggressively.

If your nonstick surface becomes scratched or damaged, food will start sticking to it, and the coating will further degrade. Opt for a soft sponge or another recommended tool.

The air-fryer airflow problem

You can sometimes use foil in an air fryer, but don’t allow it to block airflow through the appliance. Air fryers work by blowing hot air around food quickly, so covering the basket hinders their performance.

Loose foil may even shift towards the heating element. If your air fryer allows foil, then keep it pushed down under the food and use only a small amount. Don’t assume all brands have the same rules.

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14 junk items that will never be useful again. You can throw them out

We hold onto an astonishing amount of junk simply because we convince ourselves it might become useful again someday.

14 junk items that will never be useful again. You can throw them out