Civic Coffee Recap: Brain Health

On Tuesday, Jan. 27, 2026, Age Friendly Seattle and The Seattle Public Library partnered with the East African Senior Center to host their monthly Civic Coffee. This month’s discussion focused on brain health. Aging Wisdom‘s Kerri Pollock, Dementia Friends Washington’s Katie Hapner, and Swedish Medical Center’s Dr. Ariana Tart-Zelvin led an insightful conversation on how to keep our brains healthy and support those with cognitive decline.

They began by encouraging everyone to start thinking about their brain health now, regardless of age. Our brains are a representation of everything that has happened to us throughout our lives, so adopting healthier practices benefits our brains at all ages. While our brain isn’t a muscle, it acts like a muscle in that we need to use it to strengthen it.

6 methods to engage and protect your brain:

1. Movement. Anything that is good for your heart is good for your brain. This could include walking, gardening, dancing, swimming, playing pickleball, and much more.
2. Connection. Social connection can help us develop a sense of purpose in life. Connecting with things we care about, such as service, art, and nature, can also bring about fulfillment which sharpens our mind.
   • Scheduling regular social activities, as simple as a daily walk with a friend, can help you strengthen your relationships with ease. Public libraries offer many social opportunities, from classes to workshops and events. Community and senior centers may also offer opportunities to get social and make friends.
   • Wearing hearing aids or glasses, if needed, can help you stay socially engaged.
3. Eating a balanced diet. A balanced diet, including fruits, vegetables, nuts, and seeds, provides us with a variety of nutrients that supports our cognitive function.
4. Sleep. Getting a restful night of sleep is crucial to our cognitive functions. Being well rested can help boost memory, attention, and problem-solving abilities.
5. Monitoring pre-existing health conditions. Work closely with healthcare professionals to monitor your health conditions and use prescribed medications.
6. Challenge. Learning something new and improving your skills builds new neural pathways and contributes to your brain health.

Click on the image above to watch a video recording of the Civic Coffee on Brain Health (YouTube, 53:50).

While prevention is key, it is also important to recognize the early signs of cognitive decline so we can support our community members. The first thing people tend to picture when they think about cognitive decline is declining memory. However, the first sign of cognitive decline is typically behavioral changes. This might look like a social butterfly withdrawing from social settings, someone starting to not care about their personal hygiene, or an easy-going person beginning to anger easily. When you begin to notice such changes, pay attention. If it continues over several months, it may be a sign that someone needs attention and concern.

3 tips to support someone with cognitive decline:

• Check in! Meeting with friends and loved ones going through cognitive decline and letting them talk things through can help you understand what’s going on and show them that someone cares. Consistency is key. It is common to rush to support people initially when difficult situations arise, but it is important to keep checking in and showing support.
• Help them go to the doctor for a checkup if needed. Some people find it difficult to accept help, whether this comes from a lack of awareness of their behavioral changes or a fear of an unfavorable diagnosis. If you face resistance, remind them that going to the doctor is a selfless act. They can only be there for others if they themselves are well. You can reach out to people in their lives who may have a closer relationship if you need help convincing them to seek help.
• Think of something that you are in charge of in their life that you can make healthier. If you are cooking for them, add more vegetables or more lean protein. If you are spending time together, decide to go on a walk with them! Think of small changes you can implement in their lives.

Pollock, Hapner and Dr. Tart-Zelvin ended the panel by sharing that everything matters. No action is too small. Supporting your brain health can be as simple as taking a deep breath when you’re feeling stressed, or stretching for five minutes in the morning.

They also compel us to change our perspective on aging. Age gives us wisdom and experience. It is important to recognize and be grateful for all the things we can do. This can be reflected in a small language choices. Try saying “I get to” rather than “I have to.” I have to drive to get groceries? I GET to drive to get groceries. This positive mindset will keep us feeling motivated to make small, healthier choices for our bodies and minds.

Age Friendly Seattle is grateful for Pollock, Hapner, and Dr. Tart-Zelvin for their insights on brain health and for East African Senior Center’s partnership in hosting this Civic Coffee event. Watch the online recording here and find out about the upcoming Civic Coffee here. Share this article with a friend to spread the wealth of knowledge. Every small step to improve our movement, connection, eating, sleeping, self-monitoring, and skills strengthens our brains.

Contributor Sonali Agarwal is an intern with Age Friendly Seattle. She is studying Law, Societies, & Justice and Environmental Studies at the University of Washington. To read more about Civic Coffee and other programs, visit Age Friendly Seattle.