1. Stay Physically Active
Exercise increases blood flow to the brain and can encourage the growth of new brain cells.
Aim for: 150 minutes of moderate exercise per week, for instance walking, swimming, yoga, or cycling.
2. Eat a Balanced Diet
A brain-healthy diet is rich in leafy greens, berries, whole grains, lean proteins, and healthy fats.
Think: Mediterranean-style meals that are packed with antioxidants and omega-3s.
3. Don't Smoke
Smoking harms blood vessels, including those that supply the brain, and raises the risk of dementia.
Quitting at any age offers cognitive benefits and protects memory function.
4. Drink Responsibly
Excess alcohol can shrink brain volume and impact long-term memory.
Guideline: Stick to recommended limits and consider alcohol-free days each week.
5. Stay Mentally Active
Lifelong learning keeps your brain adaptable and engaged.
Try: Reading, puzzles, learning a new language, or even playing an instrument.
6. Stay Socially Connected
Isolation is linked with faster cognitive decline.
Support brain health by maintaining close relationships, group hobbies, or volunteering.
7. Sleep Well
Sleep clears waste from the brain, supports memory consolidation, and balances mood.
Aim for: 7–9 hours per night, with consistent routines and screen-free wind-down time.
8. Manage Stress
Chronic stress affects brain structure and function.
Tools that help: Meditation, deep breathing, nature walks, and mindfulness practices.
9. Protect Your Head
Traumatic brain injuries can increase dementia risk later in life.
Always wear helmets and take fall-prevention steps as you age.
10. Manage Health Conditions
Conditions like diabetes, high blood pressure, and obesity are linked with reduced brain volume.
Regular checkups and managing medications properly can help preserve brain function.
