Focus On Wellness: 10 Healthy Habits for Better Brain Health  

The Penn Memory Center at the University of Pennsylvania states that some changes to cognition and memory are normal parts of aging. However, a healthy lifestyle can not only maintain but can even improve brain health.   

The latest research shows there are several lifestyle habits that can promote brain health and preserve cognition. Whether you’re in your 40s or 50s or well into your senior years, it’s never too early or late to start caring for your brain. Here are ten science-backed habits to help you keep your mind sharp as you age: 

1. Keep Your Mind Active 

Challenging your brain with new and stimulating activities helps build what’s known as cognitive reserve — the brain’s ability to adapt and find new ways to function even when damage occurs. Try learning a new skill, doing puzzles, playing chess, or exploring creative hobbies like painting or writing to help support long-term brain health. Finding a little time for these activities will help you feel good, and creating routines help support cognitive health. 

2. Stay Physically Active 

Exercise isn’t just good for your body—it’s essential for brain health. Regular physical activity boosts blood flow, supports new neuron growth, and improves memory and mood. A 2022 University of California study found that exercise enhances brain connectivity by increasing proteins that strengthen communication between brain cells. Aim for at least two and a half hours of moderate aerobic activity each week, like brisk walking, swimming, or cycling at least 3-5 times a week. 

3. Manage Stress Effectively 

Chronic stress can damage the brain over time, increasing the risk of memory issues and shrinking areas tied to learning and emotional regulation. Harvard Health notes that long-term stress can even alter brain structure, making stress management essential for brain health. Techniques like deep breathing, mindfulness, journaling, and time in calming environments can help protect your mind and support emotional balance. 

4. Protect Your Head and Hearing 

Head injuries — even mild ones — are associated with a higher risk of cognitive decline later in life. Football players and others in contact sports are at a particularly high risk, so always wear helmets when biking, skiing, or engaging in contact sports, and make your home safer by reducing fall hazards. Hearing loss, too, is emerging as a significant risk factor for dementia. If you’re noticing changes in your hearing, talk to your doctor promptly about getting tested and, if needed, fitted for hearing aids. 

5. Eat a Brain-Healthy Diet 

What you eat directly affects how your brain functions. Diets like the Mediterranean and MIND diets, which emphasize fruits, vegetables, leafy greens, fish, nuts, and healthy fats (like olive oil), have been linked to better cognitive outcomes. Try to limit processed foods, added sugars, and saturated fats, which may contribute to inflammation and memory problems over time. 

6. Get Quality Sleep 

While you sleep, your brain clears out toxins, consolidates memories, and resets emotional circuits. Boston University researchers found that brain and spinal fluid flush out waste during deep sleep—a process Scientific American calls a “deep sleep deep clean.” Poor sleep is linked to cognitive decline, so aim for 7 to 9 hours nightly, and talk to your doctor if sleep issues persist. 

7. Limit Alcohol and Avoid Smoking 

Both heavy drinking and tobacco use have been shown to accelerate brain aging and increase the risk of cognitive decline. While moderate alcohol consumption may be safe for some, heavy drinking can shrink brain volume. If you smoke, quitting smoking is one of the best things you can do for your lungs, heart, and brain. 

8. Build Strong Social Connections 

Humans are social beings, and staying connected to others supports brain health in powerful ways. Social engagement helps reduce loneliness, stress, and depression — all of which can negatively impact cognition. Make time to call a friend, join a local group or club, or volunteer in your community. Living in an active-living retirement community provides opportunities for mental stimulation, while having fun! 

9. Manage Chronic Conditions 

Health issues like high blood pressure, diabetes, obesity, and depression all raise the risk of dementia. According to Penn researchers, what’s good for the heart is good for the brain—so managing these conditions is key to protecting cognitive health. Regular checkups, medications, and healthy lifestyle choices can help reduce risks and support overall wellness. 

10. Connect with Nature 

Spending time in natural environments has been linked to lower stress, improved memory, and better attention span. One study published in Frontiers in Psychology (2019) found that even just 20 minutes in a park or green space can significantly reduce cortisol, the body’s main stress hormone. Nature helps restore focus, boost mood, and promote calm — all of which benefit brain health. Try to get outside each day, whether it’s a walk in the park, gardening, or simply sitting under a tree. 

Final Thoughts 

While there’s no single way to guarantee perfect brain health, small, consistent lifestyle changes can make a meaningful difference over time. Think of these habits not as a strict checklist but as tools you can turn to throughout different stages of life. Whether you’re challenging your mind with a new book, enjoying a walk in nature, or laughing with a friend, know that you’re actively supporting your brain’s vitality — now and in the future.