Taking care of your brain health should be a top priority for everyone. It’s a common concern, especially as we age. In fact, a recent survey revealed that 87% of Americans are worried about age-related memory decline, yet only 32% think they can do something about it. According to Dr. Seemant Chaturvedi, a neurologist and stroke specialist at the University of Maryland Medical Center, this gap between concern and action is unnecessary. “There are definitely risk factors that can be modified,” he says, emphasizing that healthy habits can protect brain function well into your 70s and 80s. The earlier you start these habits, the better. With that in mind, here are nine daily activities you should incorporate for optimal brain health, as recommended by neurologists.
1. Manage Your Chronic Illnesses
If you have high blood pressure, high cholesterol, or diabetes, managing these conditions is essential for preserving cognitive health. Each of these conditions can damage blood vessels in the brain, increasing the risk of stroke, dementia, and cognitive decline. For instance, people with hypertension in their 40s and early 60s experience a steeper cognitive decline in their later years.
Neurologists recommend routine monitoring and working with your doctor to keep these conditions under control. The earlier you begin treatment, the better the outcome. “Starting treatment for high cholesterol at age 35 or 40 can help prevent heart attacks in your 60s or 70s,” Chaturvedi says, noting that cardiovascular health is intricately linked with brain health.
2. Exercise for 30 Minutes a Day
Exercise is a well-known protector of cognitive function. Research consistently shows that regular physical activity enhances memory, sharpens thinking, and increases brain plasticity. It also thickens the cerebral cortex, which is responsible for language, emotions, and thinking. Whether it’s walking, biking, or swimming, aim for 30 minutes of moderate-intensity exercise at least five days a week.
Dr. Carolyn Fredericks, a neurologist at Yale School of Medicine, says, “The key is to reach a point where you’re slightly out of breath but can still maintain a conversation.” Cardiovascular exercises are particularly effective for brain health because they improve blood flow, delivering more oxygen to your brain.
3. Prioritize Sleep
Quality sleep is crucial for brain function. Inadequate sleep, especially in middle age, is a significant risk factor for dementia. People in their 50s and 60s who sleep fewer than six hours per night are 30% more likely to develop dementia than those who get seven or more hours of sleep. Sleep helps the brain clear toxins and consolidate memories.
If you struggle with insomnia, adopting better sleep hygiene practices may help. Try limiting screen time before bed, avoiding caffeine in the evening, and maintaining a consistent sleep schedule. If these measures don’t work, it might be time to consult a sleep specialist. Improving your sleep can have a powerful impact on long-term brain health.
4. Follow a Mediterranean Diet
A healthy diet plays a vital role in protecting brain function, and the Mediterranean diet is consistently ranked as the best diet for brain health. This diet emphasizes whole foods like fruits, vegetables, whole grains, fish, and healthy fats like olive oil. According to Fredericks, the Mediterranean diet works not because of a single “magic” ingredient but due to its overall balance and focus on nutrient-rich, unprocessed foods.
In contrast, processed foods high in trans fats and salt are harmful to brain health. For example, trans fats are associated with cognitive decline and memory problems, while excessive salt intake raises the risk of strokes and other conditions affecting brain circulation.
5. Challenge Your Mind
Intellectual stimulation is just as important as physical exercise. Regularly challenging your brain can help keep it sharp and lower your risk of cognitive decline. Engaging in activities like puzzles, learning new skills, or even playing certain video games can boost brain function.
However, neurologist Dr. Roy Hamilton advises diversifying your intellectual activities. “It’s like nutrition,” he says. “You wouldn’t eat just carrots every day. You need a varied intellectual diet.” Activities should be mentally stimulating but not too difficult—find something in the “sweet spot” of being challenging but enjoyable.
6. Stay Socially Active
Humans are social beings, and staying connected with others is essential for maintaining cognitive health. Social interactions can improve attention and memory. Research shows that older adults who engage in frequent social interactions experience better cognitive performance.
Spending time with friends, family, or joining community groups can help maintain mental sharpness. Dr. Fredericks notes, “Our brains aren’t meant to exist in isolation,” pointing out how social engagement is crucial for emotional and cognitive well-being. Make an effort to stay connected, even through simple activities like video chatting or phone calls.
7. Limit Alcohol and Avoid Smoking
Excessive alcohol consumption is harmful to brain health. Heavy drinking damages the parts of the brain responsible for memory and decision-making, and over time, it can lead to irreversible cognitive impairment. Dr. Hamilton points out that drinking too much literally causes “temporary brain dysfunction,” which can have long-lasting effects if it becomes a regular habit.
Similarly, smoking is detrimental to both cardiovascular and brain health. It increases the risk of cognitive decline, dementia, and stroke. If you’ve tried to quit smoking but failed, keep trying—each attempt brings you closer to success, and quitting will greatly benefit your brain.
8. Wear a Mask on High Air Pollution Days
You may not realize it, but air pollution poses a threat to brain health. Studies have found a correlation between high pollution levels and the prevalence of dementia. Neurologists recommend checking air quality levels in your area, especially on days when pollution is high.
If you live in an area with frequent air quality issues, consider wearing a mask when going outside on high-pollution days. An N95 or KN95 mask can reduce your exposure to harmful particles, safeguarding both your respiratory and cognitive health.
9. Manage Stress
Chronic stress takes a significant toll on the brain, increasing the risk of cognitive issues such as memory loss and difficulty concentrating. Managing stress is not easy, but it’s a critical component of brain health. Research shows that people with high-stress levels have a significantly higher chance of experiencing cognitive decline.
Finding ways to manage stress can be highly individual. Some people find mindfulness meditation, yoga, or physical exercise to be helpful, while others may benefit from hobbies or spending time with loved ones. Neurologists suggest experimenting with different techniques until you find the right method for reducing stress in your life.
These nine strategies form a well-rounded approach to brain health. By adopting these habits—managing chronic illnesses, exercising regularly, prioritizing sleep, eating well, challenging your mind, staying social, limiting alcohol, avoiding smoking, protecting yourself from pollution, and managing stress—you can significantly improve your cognitive function and reduce the risk of dementia. Start incorporating these practices today to ensure a healthier brain for years to come.