Some changes in memory and cognition are a natural part of aging. However, it can become a more significant concern for some people and could disrupt daily life when it’s more severe. According to a 2022 study published in JAMA Neurology, 1 in 10 U.S. seniors are currently living with dementia, with another 22% of those 65 and older experiencing mild cognitive impairment. While genetics certainly play a role, other research suggests that lifestyle factors can significantly impact brain health.

Here, we’ll explore seven common lifestyle factors that can affect cognitive decline based on the latest research and expert recommendations, and provide actionable strategies to support brain health and reduce your risk. Read on to learn more.

1. Eat a Balanced, Nutritious Diet

Eating a well-balanced diet rich in whole foods is essential for brain health. It helps provide the nutrients that your most vital organ needs to function optimally while also helping reduce inflammation. 

A 2023 study published in Neurology found that diets like the Mediterranean and DASH diets, which emphasize whole foods like fruits, veggies, whole grains, nuts, seeds and lean proteins, are rich in antioxidants, healthy fats and fiber that can help combat oxidative stress and inflammation, both of which can accelerate cognitive decline.

To better support your brain health, eat more fatty fish rich in omega-3 fatty acids, leafy greens and berries while minimizing ultra-processed foods and added sugars. “Including more fatty fish in your diet is recommended to help you get sufficient omega-3 fatty acids in your diet, which can help lower inflammation in the brain and have been associated with a slower loss of brain function,” explains Sarah Schlichter, M.P.H., RDN, a registered dietitian at Bucket List Tummy. Plant-based sources of omega-3 fatty acids include walnuts, chia seeds and flaxseeds. “Additionally, foods containing nutrients like folate, vitamin E, lutein-zeaxanthin and flavonoids are high in antioxidants with anti-inflammatory properties that can help manage inflammation in the brain and body,” adds Schlichter. 

2. Maintain Stable Blood Sugar Levels

Chronic high blood sugar, as seen in diabetes or prediabetes, can harm your brain by damaging blood vessels and promoting inflammation. Research shows this effect can increase your risk of cognitive decline and conditions like vascular dementia (reduced blood flow to the brain). Stable blood sugar levels help maintain healthy brain function and reduce the risk of long-term damage.

How can you go about better regulating your blood sugar? Once again, the answer is a healthy, well-balanced diet. Fill your plate with a nutritious balance of complex carbohydrates, proteins and healthy fats to help keep blood sugar levels more stable and prevent spikes. Additionally, regular exercise has also been shown to help improve insulin sensitivity, which can further support cognitive health.

3. Prioritize Quality Sleep

You probably have heard of the critical importance of a good night’s rest for several aspects of good health. When it comes to brain health, sleep is crucial for memory consolidation and your brain’s ability to clear toxins, including amyloid-beta plaques associated with Alzheimer’s disease. Angel Luk, RD, a registered dietitian and co-founder of Food Mysteries, says, “Getting at least seven hours of sleep a night may help with memory, mood and brain function.”

To optimize your sleep, adopt good sleep hygiene practices, such as maintaining a consistent bedtime, avoiding screens before bed and creating a calm sleeping environment. All of which have been shown to help improve the quality and duration of your sleep for better cognitive function and brain health.

4. Stay Physically Active

Staying active with a regular exercise routine is also important for maintaining cognitive health. Studies show that physical activity helps increase blood flow to the brain, promote the growth of new neurons and reduce inflammation.

“Regular exercise can help reduce the risk of cognitive decline through metabolic changes, increased blood flow to the brain and its effects on inflammation,” says Kelsey Kunik, RDN, a registered dietitian nutritionist at Graciously Nourished. “Some research suggests that exercising outdoors may have an even greater benefit.”

According to a 2022 review, combining aerobic exercise, such as walking, swimming or cycling, with strength training may help protect against memory loss and enhance brain function. Per the Center for Disease Control and Prevention (CDC), aim for at least 150 minutes of moderate activity per week to reap the cognitive health benefits of exercise.

5. Manage Stress

Elevated stress levels are linked to poor sleep, less balanced eating habits and decreased physical activity, creating a cycle that can harm brain health. A 2019 review published in Frontiers in Aging Neuroscience concluded that chronic stress can increase cortisol levels, which may damage your brain and accelerate cognitive decline, increasing your risk of developing conditions like dementia and Alzheimer’s.

Fortunately, incorporating stress management techniques like meditation, deep breathing or yoga can reduce cortisol levels and protect cognitive function. Talk to your doctor if you are concerned about your stress levels and need individualized advice for stress management. 

6. Avoid Tobacco and Excessive Alcohol Use

It’s no secret that tobacco and drinking too much alcohol are harmful for many reasons, but this is especially true when it comes to brain health. Smoking damages blood vessels, reducing your brain’s oxygen supply, while excessive alcohol consumption disrupts brain chemistry and increases inflammation.

“If you smoke, the best thing you can do for your cognitive health is stop now,” advises Kunik. “A 2012 study of over 5,000 middle-aged men found that men who smoked experienced significantly faster cognitive decline than non-smokers. Men who had not smoked for over 10 years did not have the same increase in cognitive decline as current smokers.” Talk to your doctor about resources to help with cessation. 

7. Stay Socially Engaged

An undervalued yet essential aspect of maintaining cognitive function and brain health is staying socially engaged. According to a large 2023 review, social interaction can stimulate your brain and help prevent loneliness and social isolation, both of which can help prevent cognitive decline and reduce Alzheimer’s and dementia risk.

If you want to boost your social engagement, consider participating in group activities, volunteering or regularly connecting with loved ones. These strategies are vital for brain health since they can provide mental stimulation and emotional support. Luk says, “Consider chatting with people you encounter daily, taking time to volunteer or staying connected both in person or online.”

The Bottom Line

Several lifestyle factors can impact your brain health and affect cognitive decline. Fortunately, taking proactive steps can reduce your risk and support better brain health as you age, such as eating a nutritious, well-balanced diet, staying on top of your blood sugar levels, staying physically active, getting enough sleep, managing stress, avoiding alcohol and tobacco, and maintaining an active social life. Incorporating these habits into your daily life may not only help delay cognitive decline but also improve your quality of life for many years to come.