How do you preserve memory as you age and lower your risk of dementia? Experts say simple daily habits can significantly slow cognitive decline and help maintain brain health even after age 60. Brain development usually finishes by about age twenty, after which cognitive function gradually slows. Later in life, the risk of developing dementia increases. Some researchers argue that dementia is a modern ailment, since there are very few ancient accounts of this disease, .
Fortunately, the rate of cognitive decline and the risk of dementia depend on what experts call “modifiable risk factors.” In other words, there are habits you can adopt to help keep your mind sharp. At the same time, be aware that even before the first symptoms appear.
Keep Your Brain Active and Build Cognitive Reserve
By “cognitive reserve” we mean the brain’s ability to adapt to aging or disease, writes BBC Science Focus. People with a high cognitive reserve can perform well on mental tests even when biological markers of Alzheimer’s disease are present. Still, watch for the , which include memory and speech problems. Activities that strengthen cognitive reserve include reading, playing musical instruments, singing, solving puzzles, learning languages, and traveling.
Stay Social to Protect Your Brain
Social interaction is one of the best workouts for the brain. Social isolation, by contrast, is considered a major risk factor for developing dementia. A team of scientists at the University of Groningen (Netherlands) found that people with lower social activity, infrequent social contacts, and stronger feelings of loneliness face an increased risk of dementia. Experts also point to other unexpected that shouldn’t be ignored. So seek out company and lively conversations—those interactions will give your brain great exercise and a sense of belonging that supports your mental health.
Stay Physically Active to Boost Brain Health
The brain needs oxygen and other nutrients to function properly, and it gets those during physical activity. and improves its performance. A sedentary lifestyle and obesity, by contrast, are linked to faster cognitive decline and a higher likelihood of dementia. Even small amounts of , so you don’t need to exhaust yourself with intense workouts. Regular jogging, cycling, and swimming fit well into many routines. Or simply walk more often, use the stairs, or spend time gardening.
Eat Right for a Healthy Brain
Dr. Jarrett emphasizes that the brain also needs a healthy diet. Avoiding excess saturated fats helps keep arteries clear. Know so you can cut them from your diet. A diet rich in fruits and green vegetables supplies antioxidants that help clear the brain of free radicals. The World Health Organization recommends a Mediterranean-style diet high in fruits, vegetables, legumes, nuts, whole grains, and olive oil. If switching to a healthy diet feels overwhelming, start by eating one extra piece of fruit each day and avoiding processed foods and excess saturated fats.
Stay Curious to Keep Your Mind Flexible
People who show curiosity, creativity, and a willingness to try new things tend to have a much lower risk of dementia. Higher openness is linked to better cognitive flexibility in older adults. Beyond daily activities, rest also matters. For example, scientists have studied . Researchers have also found that , helping it recover. To train your openness to new experiences, walk more often in scenic places, watch documentaries, and attend cultural events.
Think Positively About Your Brain and Aging
All of the positive habits above will help you view your future and your brain with optimism, says Dr. Jarrett. A growing body of research links attitudes about aging to nervous system health. Modern tools also help: today .
If you accept passive aging and resign yourself to forgetfulness, that attitude can become a self-fulfilling prophecy. On the other hand, recognizing that much of brain health depends on your choices will almost certainly benefit your cognitive abilities.
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