Preserve your precious memories without breaking a sweat

Eat right and exercise.

The mainstream makes that old advice seem as pleasant as a root canal.

Follow it, and you'll find yourself struggling with pain and maybe suffering from injuries too -- and that's not even the worst of the punishment.

No, that comes when you sit down to dinner... practically starving after a torturous workout... only to find a plate full of the awful low-fat, low-cal junk that passes for "food" on these diets.

Blech!

No wonder most attempts at "eat right and exercise" end in failure and frustration!

Well, my friend, today I'm going to end the pain and punishment and give you a program that'll have you looking forward to every meal and loving every minute of your "exercise."

And you're going to want to stick to this one, because TWO new studies show how making my common-sense tweaks to your lifestyle can help prevent the one disease seniors fear most: dementia.

You've heard me sing the praises of the back-to-basics Mediterranean diet before -- and if you haven't tried it out yet yourself, it's time to get started.

A study conducted by the world famous Mayo Institute finds that the closer you stick to a Mediterranean diet that's rich in fish, olive oil, and fresh vegetables, the thicker every single lobe in your brain will be.

Normally, "thick-headed" would be an insult -- but in this case, thicker is better!

Your cortical thickness is a prime indicator of brain health and of the number of neurons hard at work inside -- and the thicker it is, the lower your risk of cognitive problems.

The study didn't track the seniors long enough to see who would develop dementia, but it didn't have to: A 2013 study confirmed that this diet can cut your risk of dementia by a fifth.

And getting a thicker cortex isn't the only way to slash your dementia risk.

Our brains naturally shrink as we get older -- and the smaller your brain gets over the years, the higher your odds of dementia.

But there's a way to slow or even stop that shrink, and a second new study shows how.

Seniors who keep active, especially past the age of 75, have a lower risk of dementia and more brain volume. And when it comes to your brain, bigger is better!

With less activity, on the other hand, you get just the opposite: more brain shrink, greater cognitive decline, and a higher risk of dementia.

Don't worry -- no one is asking you to train with Michael Phelps to get the exercise you need.

It doesn't even have to be "exercise" in the traditional sense. Just get outside and go for a walk!

Yes, it really is that simple -- and you can learn more about how a little fitness protects the brain in this free report from my House Calls archives.