How to Keep Your Brain Healthy: 10 Habits as you grow Older

Written by

Priti Gujar M.D.

in

Brain Health

Growing older does not mean losing your ability to think clearly, learn new things, or enjoy an active life. While some changes in memory and processing speed are common with age, there is a great deal you can do to support brain health as you age. [1]

The best approach is not one supplement, puzzle, or exercise. It is a combination of daily habits that support the brain, heart, body, and emotional well-being. [6]

Supporting Brain Health

Stay Physically Active

    Regular movement is linked to better heart health and brain health, and it can be a helpful part of managing conditions that can affect memory, such as high blood pressure, diabetes, and high cholesterol. It works alongside, not instead of, the treatment plan your doctor recommends. [3]

    Choose activities you enjoy and can do safely, such as:

    Even short periods of activity add up. Aim to move most days of the week, and avoid sitting for long stretches whenever possible. The CDC advises adults 65 and older to get at least 150 minutes of moderate activity a week, plus muscle-strengthening activities on at least 2 days and activities that improve balance. [3] Check with your doctor before starting a new exercise routine. For tips on staying steady on your feet, read AgingWell’s Fall Prevention in Seniors: Make the Home Safe.

    Keep Your Mind Engaged

    Staying curious and mentally active is enjoyable and may support brain health and thinking skills. However, research has not shown that any single puzzle, game, or app prevents memory loss or dementia, so choose activities you enjoy rather than treating them as medicine. [1]

    Try activities to support brain health such as:

    • Reading books, newspapers, or magazines
    • Doing crossword puzzles, word games, or number puzzles
    • Learning a new language, hobby, instrument, or skill
    • Listening to or playing a musical instrument
    • Taking a class or joining a discussion group
    • Playing cards, chess, or board games
    • Writing, journaling, or working on family history

    The key is to choose activities that are enjoyable and make you think in new ways. Looking for ideas? Browse AgingWell’s reviews of memory games, music players and brain-training apps for gentle mental engagement and social fun. These are for enjoyment and are not a medical treatment.

    Maintain Strong Social Connections

    Spending time with family, friends, neighbors, and community members supports emotional health and can reduce loneliness. Social interaction supports brain health by keeping the mind active, may help support thinking skills, and gives many people a sense of purpose. [1]

    Consider:

    • Calling or visiting loved ones regularly
    • Joining a club, faith community, exercise class, or volunteer group
    • Participating in senior-center activities
    • Sharing meals with others
    • Staying involved in community events

    Meaningful connection matters more than having a large social circle.

    Eat for Heart and Brain Health

    What is good for the heart is generally good for the brain. A balanced eating pattern can support healthy blood vessels and overall health. Studies have linked Mediterranean-style eating patterns with cognitive benefits. [2] No single food or supplement has been proven to prevent memory loss or dementia.

    Build meals around: (Need help batch-cooking? See our meal-prep container reviews)

    • Vegetables and fruits
    • Beans, lentils, and other plant-based proteins
    • Whole grains
    • Fish, poultry, eggs, or other lean proteins
    • Nuts and seeds
    • Healthy oils, such as olive oil
    • Water and other low-sugar beverages

    Limit highly processed foods, excess added sugar, and foods high in saturated fat or salt. Small, lasting changes are often more helpful than strict diets that are difficult to maintain. Ask your doctor or a registered dietitian before making big changes to your diet, especially if you have diabetes or kidney disease, or take a blood thinner.

    Prioritize Quality Sleep to Maintain Brain Health

    Sleep gives the brain time to rest, organize memories, and recover. Poor sleep can contribute to daytime fatigue, concentration problems, and mood changes. [4]

    Helpful sleep habits include:

    • Keeping a regular sleep and wake schedule
    • Limiting caffeine later in the day
    • Avoiding large meals and alcohol close to bedtime
    • Keeping the bedroom cool, dark, and quiet
    • Turning off screens before bed
    • Getting daylight exposure and physical activity during the day

    Persistent snoring, pauses in breathing during sleep, severe daytime sleepiness, or ongoing insomnia should be evaluated, as sleep disorders can affect memory and overall health. Ask your doctor before starting sleeping pills or sleep supplements, since some can increase confusion and the risk of falls in older adults. For a safer bedroom setup, see AgingWell’s Bedroom Safety Guide.

    Manage Health Conditions

    Conditions such as high blood pressure, diabetes, high cholesterol, depression, hearing loss, and thyroid disease can negatively affect brain health like thinking and memory when not well managed. [6]

    Take medications as prescribed, keep scheduled medical visits, and ask questions about any symptoms or medication side effects that concern you. It is also helpful to review medications periodically with your doctor or pharmacist, especially if there are changes in alertness, balance, or memory. Never stop, skip, or change a medicine on your own. If keeping track is a challenge, AgingWell compares weekly pill organizers, automatic pill dispensers, and medication reminders, and our guide to choosing between them can help. These tools support following your prescribed plan and do not replace medical advice.

    Protect Your Hearing and Vision

    Hearing and vision changes can make it harder to participate in conversations, stay socially connected, and remain mentally engaged. About one in three older adults has some hearing loss. [5] Have hearing and vision checked regularly, and use prescribed glasses or hearing aids. Untreated hearing and vision loss are among the risk factors for dementia that can be addressed. [6]

    Protect hearing by reducing exposure to loud noise and using hearing protection when appropriate.

    Reduce Stress and Support Emotional Well-Being

    Long-term stress, anxiety, and depression can affect concentration, motivation, and memory. Simple daily practices may help:

    • Deep breathing or meditation
    • Prayer or quiet reflection
    • Spending time outdoors
    • Listening to music
    • Gentle exercise
    • Keeping a regular routine
    • Talking with someone you trust

    Seeking support for depression, anxiety, grief, or major life changes is an important part of caring for brain health. These daily practices can complement, but do not replace, care from a doctor or counselor. If you are in emotional crisis, call or text 988. You can find helplines and support organizations on AgingWell’s Resources page.

    Avoid Tobacco and Limit Alcohol

    Smoking damages blood vessels and increases the risk of stroke and cognitive decline. Stopping smoking at any age can improve health. [6]

    Alcohol can also affect balance, sleep, mood, and memory, especially when combined with medications. If alcohol is used, it should be discussed in the context of overall health and current medications.

    Know When Memory Changes Need Attention

    Occasionally forgetting a name or misplacing an item can happen to anyone. However, it is important to seek evaluation for new or worsening concerns such as:

    • Repeating the same questions or stories frequently
    • Getting lost in familiar places
    • Difficulty managing medications, finances, or appointments
    • Major changes in judgment or personality
    • Trouble finding common words or following conversations
    • Sudden confusion or a rapid change in mental status

    Sudden confusion or a rapid change in mental status can be a sign of delirium and is a medical emergency. Seek urgent medical care right away. [8] Read more in AgingWell’s Recognizing Delirium guide.

    A memory problem does not always mean dementia, so ask a doctor for an evaluation. For a fuller checklist, see the Alzheimer’s Association’s 10 Early Signs and Symptoms. [7]

    If memory changes are affecting daily routines, AgingWell reviews dementia-friendly tools such as large-display clocks, orientation calendars, and memory picture phones. Our Dementia Support guide offers more help for families. These products support daily routines. They do not diagnose, treat, or prevent dementia and are not a substitute for medical evaluation.

    The Bottom Line

    Healthy aging is not about being perfect. It is about making steady choices that support the brain and body over time. Staying active, eating well, sleeping soundly, managing medical conditions, connecting with others, and continuing to learn can all help support brain health as you age.

    It is never too late to start. Choose one healthy habit this week, build on it gradually, and celebrate progress along the way.

    Explore More on AgingWell

    Sources and Further Reading

    1. National Institute on Aging (NIA). Cognitive Health and Older Adults.
    2. National Institute on Aging (NIA). How the Aging Brain Affects Thinking.
    3. Centers for Disease Control and Prevention (CDC). Older Adults: Adding Activity Recommendations.
    4. National Institute on Aging (NIA). Getting a Good Night’s Sleep.
    5. National Institute on Aging (NIA). Hearing Loss: A Common Problem for Older Adults.
    6. Livingston G, et al. The Lancet. 2024. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission.
    7. Alzheimer’s Association. 10 Early Signs and Symptoms of Alzheimer’s and Dementia.
    8. Health in Aging (American Geriatrics Society Foundation for Health in Aging). Tip Sheet: Managing Delirium in Older Adults.

    Medical disclaimer: This article is for general information only and is not medical advice. It does not create a doctor-patient relationship. Always talk with your own doctor, pharmacist, or other licensed healthcare professional about your health, medications, and treatment. Read our Medical Disclaimer.

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