☞ Omega 3 Sources to build brain and nerve cells (*):
Flax-, Chia and Hemp Seeds, Walnuts, Fatty Fish like salmon, trout, tuna, herring, and sardines
☞ Flavonoids to protect the aging brain (*):
Berries, cocoa-based products, grapes, apples, citrus fruit, parsley, onion, broccoli, spinach, black tea, red wine
☞ B Vitamins for Energy and Resilience (*):
Salmon, leafy greens, eggs, milk, organ meats, black beans, chickpeas, edamame, chicken, turkey, nutritional yeast, sunflower seeds
☞ Vitamin K for development and survival of brain cells (*):
Green leafy vegetables, avocado, Blueberries, Bananas, Broccoli, nuts, eggs
☞ Caffeine to stimulate the central nervous system (CNS) (*):
Black & Green tea, cacao, Yerba mate and coffee, duh.
☞ Minerals for memory and learning (*):
Cruciferous vegetables, cacao, nuts, fruits, legumes, whole grains, fatty fish, starchy vegetables, dairy
☞ Vitamin C for focus and attention (*):
Citrus, bell peppers, strawberries, tomatoes, cruciferous vegetables, potatoes, cantaloupe, parsley, kale, broccoli, Brussel sprouts, papaya

Endurance Exercise can promote the growth of new and preserve existing brain cells. (*)
So go for a run, swim, bike ride or DANCE!

Weight Training was shown to result in cognitive changes in the brain, as it led to a thickening of the grey matter in the posterior cingulate cortex (a key integrating part of the brain that is affected early in Alzheimer's disease) (*)

Yoga lowers stress levels and inflammation which therefore has positive effects on the brain, as Yoga might increase neurogenesis (neuron formation in the brain) (*)

Meditation may change and improve our cognitive and motivational functioning. *

Several studies and articles suggest, that many areas of the brain are involved in the meditation process and therefore might have psychological effects (1., 2., 3., 4.)

Check out these guided meditations:

15 min with Ram Dass

20 min with Jack Kornfield

Sound healing with Sara Auster

20 min with Eckhart Tolle

20 min with Thich Nhat Hanh

☞ SLEEP
☞ Regular mental activitiy: learn new skills or gain more knowledge, puzzles, sudoku, reading, playing cards, math
☞ Limit screen time
☞ Be social! A strong social network can lower the risk for dementia (*)