Simple Strategies to Nourish Your Brain and Body After 50
I know how confusing healthy eating can feel—especially when there’s so much conflicting advice out there, and life is busy. Knowing what’s good for your body is one thing—actually finding the time and motivation to do it consistently is another.
The good news is that you don’t have to overhaul everything to make a meaningful difference. Small changes can go a long way for your energy, mood, and brain function. Here are some simple, practical strategies you can try—without stress or strict rules.
1. Add One Extra Serving of Veggies—or Make Them the Main Dish
You don’t have to overhaul your meals—just add one extra serving, or make the veggie your main dish rather that a small side. Toss some spinach or kale into your morning eggs, or add a handful of colorful veggies on your lunch salad. Try adding greens to your smoothie, like cucumber, spinach or kale, or even half an avocado for a creamier texture.
Quick tip: Frozen veggies are just as nutritious as fresh and can save a lot of time.
2. Include Brain-Boosting Fats
Research shows that healthy fats like olive oil, avocado, nuts, and fatty fish feed your brain and help support long-term cognitive health by lowering brain inflammation. Drizzle a good, quality olive oil on roasted veggies, add avocado to your salad, or snack on a handful of walnuts or almonds with dark chocolate pieces.
FYI: Your brain is nearly 60% fat—so giving it the right building materials matters!
3. Rethink Your Carbs
Instead of reaching for foods with refined carbs — like cookies, white rice, or pasta — choose whole-food carbs like sweet potatoes, beans, lentils, or a quick snack of a handful of nuts with berries and a square of dark chocolate (my fave!). You’ll still satisfy your cravings, but in a way that supports focus, mood, and long-term health — and small swaps like this can make a big difference in how you feel throughout the day.
FYI: Skip the white bread, crackers, cookies, and pastries when you can — those refined carbs digest fast and leave you crashing soon after.
4. Hydrate Mindfully and Often
Water does more than quench thirst—it helps your brain stay alert and your body function at its best. Start your morning with a glass of water, keep a bottle nearby during the day, and aim to sip consistently instead of waiting until you’re thirsty.
Extra tip: Infuse water with lemon, cucumber, or berries to make it tastier and add antioxidants. Or add a teaspoon of quality, flavored vinegar to water…have you tried this? It’s so good!
5. Eat Seasonally & Try One New Recipe a Week
Eating with the seasons is easier, fresher, and often more affordable. Right now, summer berries, zucchini, and tomatoes are in season—perfect for salads or simple sautés. In fall, think apples, squash, and kale.
Trying one new recipe a week keeps meals interesting and helps you include brain-healthy ingredients without stress. Make it fun—maybe a roasted salmon with seasonal veggies, or a hearty lentil soup.
Quick tip: Think of it as a fun experiment to make cooking more enjoyable and low-pressure.
Small changes can add up in a big way—your brain and body will notice, even if it doesn’t feel like a huge shift at first. The key is consistency, not perfection, and finding what works for you.
I’d love to help you discover simple ways to nourish your brain and body and that work for your life — get in touch here.
xo, Lisa
