Taking steps to ensure your brain stays sharp and healthy isn’t something only older people need to prioritize, said Dawn C. Carr, professor of sociology and co-director of Aging Research on Contexts, Health, and Inequalities at Florida State University.
“It’s something we must be thinking about at every stage of life,” said Carr. Habits that help your brain stay healthy reduce the risk of dementia and Alzheimer’s disease, added Dr. Dawn Ericsson, chief medical officer at AgeRejuvination. They also preserve independence, promote longevity and overall well-being, and preserve independence.
Read on for actionable steps from experts on how to protect your brain and keep it sharp for as long as possible.
Move your body
Research demonstrates that physical activity—even light exercise, like running errands or cleaning the house—reduces the risk of dementia. “Physical exercise has been linked to improved brain health,” said Ericsson. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises. Exercise increases blood flow to the brain, promotes the growth of new neurons, and enhances cognitive function.”
If you can’t get the full 150 minutes per week, know that even shorter amounts are helpful. “Even 20 to 30 minutes of walking each day is good enough, but if you only have 15, do that,” Carr says.
Ensure your blood pressure is under control
According to the National Institutes of Health, the brain receives 20% of the body’s blood supply, which delivers nutrients and oxygen. Uncontrolled blood pressure can damage the brain by blocking or reducing blood flow, restricting its fuel. If your blood pressure is high, consult your healthcare provider about ways to decrease those levels, like eating a low-salt, well-balanced diet, limiting alcohol, managing stress, and exercising regularly, as the American Heart Association recommends.
Workout your brain
Games like puzzles, memory matching, and word searches are exercises for your brain. Why is that? They “help stimulate neural connections and keep your brain sharp,” said Ericsson. The critical point is to consistently challenge yourself and learn new things, which can also be accomplished with activities like playing an instrument and reading.
If you already do crosswords or word puzzles, continue the good work. A study in 2022 found that crossword puzzles are especially effective in preventing brain shrinkage and improving memory in individuals with mild cognitive impairment.
Despite your brain’s choice of games, “a good way to know if you’re pushing your cognitive capacity is to reflect on whether you’re a little uncomfortable,” says Carr. “Doing things that you’re not good at, like learning to dance, or learning to write poetry, or learning a new language, are all cognitively complex activities that help protect your brain.”
Remain hydrated
Water makes up 75% of brain mass, so it makes sense dehydration would throw a wrench in the ability of your brain to function. One study in 2023 found dehydration to reduce cognitive function in adults who are overweight over two years. Many people are not consuming enough. According to a new YouGov/Yahoo News poll, 25% of adults in the United States drink one or two glasses of water daily, while 8% never or rarely drink it.
How much water should you be consuming? According to the National Academy of Medicine (NAM), nine glasses of water per day are recommended for women and 13 for men.
Consume a Mediterranean diet
Like the rest of your body, your brain needs nutrients to thrive. Studies show individuals who follow a Mediterranean diet—consisting mainly of fruits, olive oil, fish, vegetables, and whole grains—are less likely to develop Alzheimer’s disease, so choosing that eating plan is an excellent place to begin. But Carr says everyone is different, and because of this, there “isn’t a perfect ‘brain food’ to solve problems.”
However, it isn’t ever a bad idea to prioritize vegetables and fruits (which have demonstrated improvement in general health outcomes), along with foods high in omega-3 fatty acids, vitamins, and antioxidants, suggests Ericsson. “Limit processed foods, sugary snacks, and saturated fats, as they can negatively impact brain health,” said Carr.
Additionally, Carr and Ericsson say it is critical to limit the consumption of alcohol as well. Research shows alcohol can shrink overall brain volume, and even low levels of alcohol consumption are linked to premature aging of the brain.
Drinking infrequently or not at all is preferred.
Stay socially involved
“Learning to make meaningful connections and build meaningful relationships is critical to our mental health and, in turn, our cognitive health,” Carr says. In fact, one large study in 2023 of over 12,000 participants found that isolation and loneliness can increase dementia risk by more than 40%.
“We should prioritize cultivating friendships, high-quality family relationships, and regular engagement with people that help us feel like we are a part of something bigger than ourselves,” adds Carr. “It has important benefits to our brain health and our well-being at all ages.”
Get lots of sleep
There is a reason you feel anxious and unfocused when you have had a rough night’s sleep. That is because adequate rest is critical for brain health. “Sleep feeds the brain,” said the founder of Misra Wellness in Encino, California, and primary care doctor Dr. Sulagna Misra. Sleep is also the time when memories are stored and processed. “When you don’t get sleep, it can affect your brain health significantly,” says Misra. “My patients that work nights suffer quite a bit. They have brain fog because they’re working against their biological clock.”
Ericsson recommends getting seven to nine hours of sleep nightly. “Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to restful sleep,” she says.
Keep your stress under control
It doesn’t need to be said that stress is unsuitable for brain health or any other body part. Continuing to move — like taking a brisk walk — along with practicing relaxation exercises and getting a good night’s sleep can all help lower stress levels. However, if you find that it still affects your attention and memory, Misra states it is worth giving your mental health the additional care it needs. “Generally, this is either mental or emotional work, maybe with a therapist, psychiatrist, or maybe it needs some medication to get you through a stressful time,” says Misra. “Then, generally, your brain functions a little better.”
