22 ways to keep your mind sharp

15. Include iron
Anemia may cloud the memory with age (iron helps transport oxygen to the brain). Make sure you eat red meat, poultry, fish and eggs, and if vegetarian, plenty of pulses, nuts, seeds and whole grains, dark leafy greens, apricots and dark chocolate. For maximum absorption, accompany with a source of vitamin C, such as freshly squeezed orange juice, and the B vitamins found in yeast extract.

16. Zinc for thinking
Zinc helps us think (find it in meat, poultry, fish, nuts, seeds, whole grains and onions). Absorption is blocked by a large intake of iron.

17. Care about choline
In a study of adults over 50, a five-week supplement of choline halved memory lapse. This mineral aids the absorption and use of good fats, vital for cell membranes, and helps the body use a neurotransmitter that transmits signals across nerve endings. Add meat, nuts and eggs into your diet daily.

18. Try stimulating teas
Incorporate new herbal teas into your day. Lemon balm seems to help the brain store and retrieve information; green and black teas are associated with preventing memory loss with age. Peppermint tea stimulates the brain, promoting concentration and alertness.

19. Unplug the phone
The constant ping of emails and interruption of phone calls can cause IQ to drop by 10 points, found a study commissioned by Hewlett-Packard, leading to loss of concentration and problem-solving skills. Unplug the phone and resist the temptation to check e-mails for two-hour runs when you need to achieve results. Get up and walk across the office to talk to people instead, which also counts towards your daily activity quotient.

20. Play games
Games which force you to think ahead, plan alternative strategies and pre-guess others' moves are very valuable. Games that advance spatial awareness (useful for reading maps) include chess and draughts.

21. Problem-solving walks
Get outdoors for a walk to raise circulation to the brain when you have a problem. Switch off from the problem at hand and turn your focus to your surroundings with your nose, ears and sense of touch. Walk backward and sideways to forge new circuits in the brain. After 15 minutes, start your return journey. Now ponder potential solutions.

22. Mall strolling
Research with older adults shows that brisk walking in indoor malls is a valuable addition to the 30 minutes a day exercise rule. See if a mall near you runs a walking scheme for year-round sociable and safe activity.