Q. I'm concerned about my memory. I want to keep my brain healthy and vital as I get older. What can I do?

A. There's a lot you can do to keep your brain healthy and vital as you age. To be healthy, you need to have a healthy brain. It's critical to do everything you can to protect and support your brain, since it holds every thought you've ever had or will have.

First, one of the best gifts you can give your brain is to learn something new every day. Your brain is not static; it is continually evolving. By stimulating your brain cells, you can create new networks in your brain as you age. This concept, known as "plasticity," means that your brain is changeable and malleable. As you learn new things, you create neural pathways that help to shape who you are, how you behave and your perception of the world around you. Therefore, as you age, it is beneficial to keep learning new physical and mental skills. For example, you change your brain when you learn to speak another language or play a musical instrument. If you are interested in learning more about stimulating your brain cells to change, read "The Brain That Changes Itself" by Normal Doidge, M.D. (Penguin Books, 2007).

Second, you can help keep your brain healthy with the right diet and supplements. The good news is that what has been proven to be good for your body is also good for brain. You want to give your brain cells the right food to help them function optimally. A wealth of research shows that dietary consumption of the omega-3 fatty acids (DHA in particular) found in fish can help support brain development and learning. It can also increase the production of phosphatidylserine, a compound in the brain that can improve communication among brain cells. You can support your brain health by increasing your consumption of low-mercury seafood like wild salmon, or taking DHA from fish oil as a supplement. The recommended dose is 300 mg once daily.

The cell membranes in your brain are rich in DHA, but this also makes them vulnerable to free radical damage by toxins. This is why fruits and vegetables, which are loaded with antioxidants, can help protect your brain. For a healthier brain, eat at least 10 servings of fruits and vegetables a day. In addition, consider taking daily antioxidant supplements, including vitamin E (400 i.u.), vitamin C (1,000 mg), alphalipoic acid (100 mg), and coenzyme Q10 (50 mg).