You walk into the kitchen and forget why. A familiar name sits on the tip of your tongue. You reread the same paragraph twice.
Moments like these can be unsettling, especially as the years go by. But some changes in memory and processing speed are a normal part of aging, just like changes in eyesight or flexibility.
What is less well known is how much everyday habits may shape the way your brain ages. In 2024, an international commission of experts published a major report identifying 14 risk factors for dementia that can potentially be modified. Together, they estimated these factors may account for nearly half of dementia cases worldwide.
That does not mean dementia is always preventable. Age and genetics still matter. But it does mean your daily choices may carry more weight than you think.
A Quick Note on Reading Brain Health Research
Before we get into the habits, a word on the science. Much of what we know about brain health comes from observational studies, which follow large groups of people over time and look for patterns. These studies can show that a habit is linked to better outcomes, but they cannot prove that the habit caused them.
Clinical trials, where people are randomly assigned to make a change, provide stronger evidence but are harder to run for long periods. Where possible, we note which type of evidence is behind each habit, so you know how solid the ground is.
Habit 1Move Your Body Regularly
If there is one habit with the strongest overall case for brain health, it may be physical activity.
In a well known clinical trial, older adults who walked for about 40 minutes, three times a week, for one year saw the hippocampus, a brain region essential for memory, grow by about 2%. Those in the comparison group, who did stretching exercises, saw a small decline instead. The researchers noted that the increase effectively reversed one to two years of age related shrinkage.
Exercise increases blood flow to the brain and supports the release of compounds that help brain cells grow and connect. And it helps manage blood pressure and blood sugar, both of which affect brain health.
What the evidence looks like: Clinical trials and a large body of observational research.
Aim for brisk walking or another aerobic activity most days of the week. If you are just starting, even 10 to 15 minutes at a time counts.
Habit 2Eat More Leafy Greens (And Think Mediterranean)
Diet and brain health have been studied extensively, and one food group stands out: leafy green vegetables.
In a study that followed nearly 1,000 older adults for about five years, those who ate about one serving of leafy greens a day showed slower cognitive decline. The difference was roughly equivalent to being 11 years younger in cognitive age compared with those who rarely ate them.
Eating patterns like the Mediterranean diet and the MIND diet, which emphasize vegetables, berries, beans, whole grains, nuts, olive oil and fish, have been linked to better brain health in observational studies. However, a two year clinical trial published in 2023 found that people following the MIND diet did not show significantly better cognition than a comparison group that also ate a healthier diet with modest calorie reduction. Both groups improved.
The takeaway? Overall diet quality appears to matter more than following any specific plan perfectly.
What the evidence looks like: Strong observational research, with mixed results from clinical trials.
Add a serving of leafy greens like spinach, kale or romaine to at least one meal a day. Snack on berries and nuts instead of processed snacks.
Your brain does not age in isolation. It responds to how you move, eat, sleep and connect every single day.
Habit 3Prioritize Quality Sleep
Sleep is not downtime for your brain. It is maintenance time.
During deep sleep, the brain appears to clear out waste products that build up during the day. Animal research first showed that this clearing process speeds up during sleep. Human research has since added to the picture: in one study, just a single night of sleep deprivation led to a measurable increase in beta amyloid, a protein associated with Alzheimer’s disease, in brain regions involved in memory.
Poor sleep also affects attention, mood and the ability to form new memories the next day.
What the evidence looks like: Laboratory studies in animals and humans, plus observational research.
Aim for seven to eight hours with a consistent schedule. If you snore loudly or wake up exhausted, talk to your doctor about a sleep evaluation. (For more on sleep quality, see Why You Feel Tired All the Time.)
Habit 4Stay Connected and Keep Learning
Loneliness and social isolation are now recognized as risk factors for dementia. Conversation, shared activities and relationships challenge the brain in ways that few other activities can.
Mental stimulation matters too. In a large clinical trial in Finland, older adults at risk of cognitive decline who took part in a two year program combining healthy eating, exercise, brain training and monitoring of heart health risk factors showed better cognitive performance than a comparison group. The benefit likely came from the combination rather than any single piece, which is an encouraging reminder that healthy habits work together.
What the evidence looks like: Observational research on social connection, plus a strong clinical trial on combined lifestyle programs.
Schedule regular time with friends or family, join a class or group, volunteer or learn a new skill, such as a language or an instrument, that keeps you challenged.
Habit 5Protect Your Hearing
This one surprises many people. Hearing loss in midlife is one of the largest potentially modifiable risk factors for dementia identified by the international commission.
One theory is that when hearing declines, the brain works harder to process sound, leaving fewer resources for memory and thinking. Hearing loss can also lead to social withdrawal, which adds to the risk.
A clinical trial published in 2023 tested whether hearing aids could slow cognitive decline in older adults with hearing loss. Overall, the results were not statistically significant. But in a group of participants who were at higher risk of cognitive decline, those who received hearing support showed substantially slower decline over three years.
What the evidence looks like: Strong observational research, with promising but mixed clinical trial results.
Get your hearing checked, especially if you often ask people to repeat themselves or turn up the TV. Protect your ears from loud noise, and if hearing aids are recommended, use them consistently.
Bonus: What Is Good for Your Heart Is Good for Your Brain
Your brain depends on a steady supply of blood, which is why heart health and brain health are so closely connected. High blood pressure, diabetes, high cholesterol and smoking are all among the risk factors for dementia.
In a large clinical trial, people who lowered their blood pressure to a more intensive target had a significantly lower risk of developing mild cognitive impairment than those treated to a standard target.
Know your numbers, keep up with regular checkups and work with your doctor to keep blood pressure, blood sugar and cholesterol in a healthy range.
When to Talk to Your Doctor
Occasional forgetfulness is normal. But it is worth checking in with your doctor if you or someone close to you notices:
- Memory problems that disrupt daily life, such as repeating the same questions.
- Getting lost in familiar places.
- Trouble managing bills, medications or tasks you used to handle easily.
- Changes in mood, personality or judgment.
Many causes of memory problems, including vitamin deficiencies, thyroid issues, medication side effects and sleep disorders, are treatable.
The Bottom Line
There is no single secret to staying sharp. But research consistently points to the same everyday habits: move your body, eat plenty of vegetables, sleep well, stay connected, protect your hearing and look after your heart.
None of these habits require perfection, and it is never too late to start. Your brain is remarkably responsive to the way you live, at every age.
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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. If you have concerns about your memory or thinking, talk to your doctor.
