No single habit can determine brain health on its own. Instead, a combination of daily behaviors appears to offer the biggest benefit.
“For those concerned about brain health, staying physically active, eating well, managing stress, prioritizing sleep, maintaining social connections, engaging in mentally stimulating activities, and scheduling regular healthcare checkups are key practices,” says Yu Chen, PhD, MPH, a professor of epidemiology at the New York University Grossman School of Medicine in New York City.
Here’s how to incorporate these lifestyle habits into your daily routine to improve cognitive health.
Exercise
- 30 to 35 minutes of moderate-to-intense aerobic exercise, four times each week
- 15 to 20 minutes of strength training, two times each week
- 10 to 15 minutes of stretching and balance exercises, two times each week
Diet
Mediterranean-style, DASH (Dietary Approaches to Stop Hypertension), and MIND-style (Mediterranean–DASH Intervention for Neurodegenerative Delay) eating patterns are among the most researched diets for brain health. Each diet limits sugar, saturated fat, and processed foods and focuses on primarily on:
- Fruits and vegetables
- Legumes
- Nuts
- Olive oil
- Whole grains
Some research suggests people who follow a Mediterranean-style diet, in particular, may experience improved memory, processing speed, and protection against brain aging and Alzheimer’s disease.
Sleep
Sleep plays a critical role in brain function, and poor sleep has been linked to an increased risk of Alzheimer’s disease, as well as faster disease progression.
- Go to bed and wake up at the same times each day.
- Get sunlight exposure every morning.
- Exercise daily, at least four hours before bedtime.
- Avoid alcohol, caffeine, and nicotine, which are known to disrupt sleep.
- Keep your bedroom at a cool temperature.
- Avoid screen time when you’re having trouble sleeping.
- Talk to your doctor about the timing of medications that may affect sleep.
- Ask your doctor if any medications are available that may help you sleep better.
Stress Management
Living with cognitive impairment or early Alzheimer’s disease can be stressful on its own. On top of that, chronic stress can negatively affect cognitive performance and memory.
Social Engagement
But maintaining strong social connections may help support cognitive resilience and mental stimulation. Find ways to stay socially connected by:
- Scheduling regular check-ins with family, friends, or other loved ones
- Engaging in group activities or hobbies you enjoy
- Getting involved in your community
- Joining a mild cognitive impairment or early Alzheimer’s support group (online or in person)
Brain Games and Cognitive Training
Mental stimulation is another important piece of the brain health puzzle. Activities that challenge the brain — doing puzzles, learning a new skill, playing a musical instrument, reading, or using computer-based “brain training” programs — may help support cognitive function.
Some research suggests cognitive training programs can engage memory, language, executive functioning, and attention in older adults with cognitive impairment or dementia. These benefits may not always translate to broader everyday functioning though.
Even so, engaging the brain regularly is widely recommended as part of a healthy aging lifestyle, especially when combined with other lifestyle modifications.
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