NIAGARA, Wis. — Our lifespans have increased. It is no secret that medical advances have kept many of us living far longer than our ancestors. More is now known about the causes of disease so we can better take the steps we need to take to prevent them — or at least prevent their onset for as long as possible. Physically, this is definitely true. But we have more to learn about how to keep our brains functioning well along with our bodies. After all, it is a pretty sad state of affairs when we are physically fit, but our brains have deteriorated. We need both body and brain in good shape to help us continue to enjoy our lives.

So, how do we accomplish this? I read an interesting article in the most recent edition of the AARP Bulletin that shared seven “secrets” of “super agers” — those people who are 90-plus years old yet have the memory, thinking skills and zest for life of people decades younger. While genetics play a part, family history is not the only reason why some of us manage to live both long and fulfilling lives. It turns out that lifestyle choices well within our control also contribute to living both long and mentally sharp lives.

Here is the list of the seven habits we can all adopt to help us live long lives that are both physically and mentally healthy.

1 — Control your blood sugar and blood pressure. This is accomplished through both medication and eating a nutrient-rich diet. Follow an eating pattern rich in whole grains, vegetables that include leafy greens, nuts, berries and fish. Your diet should be low in red meat, butter and sweets. This diet has been proven to slow brain aging by 7.5 years, thus keeping thinking and memory sharper.

2 — Talk to friends — a lot! Older adults who connected every day to friends and relatives had less shrinkage in key brain areas than those who seldom had social contact with others. Our brains need social connection to stay healthy. Those who cite feeling lonely most often experienced greater memory decline.

3 — Avoid stress and prioritize mental health. A Danish study found that depression doubled the risk for dementia and that those with high stress levels had a 37% higher risk for memory problems compared with those reporting low stress levels. Another study found that older adults with depression who got treatment — including medication and talk therapy — were up to 32% less likely to develop dementia than those who did not seek help.

4 — Prioritize sleep. During sleep, our brains rid themselves of toxic waste that builds up early in the development of Alzheimer’s disease. Trouble falling asleep or staying asleep three or four nights per week for three months boosted the risk for worsening memory in older adults. If you have chronic sleep difficulty, do not rely on medications, as they were found to boost the risk of dementia by 48%! Sleep is essential to a healthy brain, so seek help from your doctor or a sleep medicine specialist. Or you can do a simple Google search for “good sleep hygiene” to get a list of tips for healthy sleep.

5 — Protect vision and hearing. As we age, cataracts and hearing loss become a greater concern. We need both those senses to keep sending strong messages to our brain — accurate messaging gives our brain the information it needs to keep functioning at an optimum level. Studies have shown that hearing aids decreased memory loss by 48% in people who used them, and cataract surgery lowered dementia risk by 29%. Most Medicare plans will cover both an annual hearing exam and vision exam. Take advantage of these benefits so your ears and eyes remain healthy enough to send stimuli to your brain.

6 — Exercise is important. Studies have shown that while super agers do not exercise more often, they do exercise harder. They push themselves by doing more strenuous activities like gardening and stair climbing. Walking a mile is wonderful, but walking a mile fast enough to get your heart rate up is better. Consequently, super agers have more speed, mobility, agility and balance than typical older adults.

7 — Super agers engage in a lot of different brain exercises. The brain likes variety and responds favorably to many different stimuli. If you do crossword puzzles and word finds — great! To those activities add others like reading, listening to music, attending lectures and movies and concerts. Travel more and play games. New experiences provide food for your brain, so keep feeding it a varied menu.