7 tips to support your brain health as you age

You may have heard the myth that we only use 10 percent of our brain. In reality, we use all of it. All day long — and even while we sleep — the brain is active, regulating bodily functions, storing memories and shaping how we experience the world.

Because this complex organ makes us who we are, supporting brain health is an important part of aging well.

“It’s a common misconception that we can’t do anything to prevent decline in brain functioning as we age,” says Howard Lloyd, PsyD, a board-certified clinical neuropsychologist at MultiCare Neuroscience Institute. “The truth is our habits and lifestyle choices have a big impact on brain health.”

Here are practical tips to help support your brain health and keep your mind sharp.

Tip 1: Move your body

Exercise doesn’t only keep your heart healthy — it keeps your brain healthy, too. Regular physical activity helps the heart circulate blood more efficiently, ensuring the brain has the oxygen and nutrients it needs to function properly. Exercise also:

• Helps regulate neurotransmitters, like serotonin and endorphins, that affect mood, memory, thinking and attention
• Relieves stress
• Promotes restful sleep

“Studies show that exercising improves cognitive functioning, even for people who already have dementia, and reduces cognitive decline associated with aging,” Lloyd says. “If you’re going to pick one thing to do to support your brain health, it should be regular exercise — and it’s never too late to start.”

Any type of movement — from walking to playing a recreational sport — can benefit your brain. Get tips for exercising at home or building a routine that works for you.

Tip 2: Exercise your mind

Our brains love novelty. That’s why you feel that spark of joy when you master a new skill or solve a challenging problem. Neuroplasticity is what makes these achievements possible. This refers to the brain’s ability to restructure itself and form new connections between brain cells (neurons) so you can adapt and learn.

Regularly engaging in activities that strengthen neuroplasticity, or stimulate the brain, can decrease the risk of dementia and support brain health as you age. Examples include:

• Doing puzzles
• Playing strategy games (tabletop or online)
• Learning a musical instrument
• Studying a new language
• Creating art
• Trying a new hobby or form of exercise
• Visiting new places

“The key is that the activity is new,” Lloyd says. “If you’ve been solving crossword puzzles all your life, then take up a different hobby to grow those neural connections.”

It’s also important to choose an activity you enjoy — you’re more likely to stick with it long term and reap the brain health benefits.

Tip 3: Eat a nutritious diet

While there is no one “superfood” guaranteed to ward off cognitive decline, our eating habits play an important role in brain health.

Two eating plans shown to provide cognitive benefits include the Mediterranean diet and the Mediterranean-DASH Intervention Neurodegenerative Delay (MIND) diet. Both heart-healthy eating plans emphasize plant-based foods and healthy fats.

• Mediterranean diet: Focuses on fruits, vegetables, whole grains, beans and legumes, while limiting added sugar, sodium and highly processed foods
• MIND diet: Blends elements of the Mediterranean diet with the Dietary Approach to Stop Hypertension (DASH) diet

“You don’t necessarily have to strictly adhere to these diets to get the benefits,” Lloyd says. “But I do encourage people to draw from them when deciding what to eat, because what’s good for the heart is good for the brain.”

Tip 4: Cultivate community

Humans are social creatures — our brains are designed (or wired) to connect with others from the moment we’re born. Meaningful social interaction boosts mood, lowers risk for depression and anxiety, and may help protect against cognitive decline.

You don’t need a large social circle to see benefits. Spending time one-on-one with a friend or participating in a community activity can be just as helpful.

“Try blending social interaction with exercise by taking a YMCA class or meeting up with someone for a walk,” Lloyd says. “You get the benefit of both in one activity — and you’re more likely to maintain your exercise routine.”

Tip 5: Prioritize sleep

How much rest you get — and the quality of that rest — can have a big impact on your brain health.

Not getting enough sleep in midlife is a risk factor for dementia. One study found that adults in their 50s and 60s who slept six hours or less a night were 30 percent more likely to be later diagnosed with dementia than those who slept for at least seven hours.

“There’s this myth that you don’t need as much sleep as you get older,” Lloyd says. “But adults need seven to nine hours of sleep each night to support their brain health and their overall health.”

To improve the quality and quantity of your rest, practice these habits:

• Maintain a consistent sleep schedule — go to bed and get up at roughly the same time every day
• Establish a consistent routine that helps you relax before bedtime
• Turn off devices at least 30 minutes before bed
• Avoid alcohol within three to four hours of bedtime, as it disrupts sleep patterns
• Monitor your caffeine intake and avoid consuming it at least eight hours before bed

“There’s this myth that you don’t need as much sleep as you get older. But adults need seven to nine hours of sleep each night to support their brain health and their overall health.”

Tip 6: Manage chronic conditions

Your brain plays a central role in how your body functions, but it doesn’t operate in isolation. Chronic diseases like diabetes, high blood pressure and high cholesterol can affect brain health over time.

“When conditions like high blood pressure aren’t well managed, they can increase the risk for stroke or other brain-related disorders,” Lloyd says.

Research shows that people between 40 to 64 with high blood pressure are at greater risk for both cognitive decline and dementia.

Following these practices can help you stay on top of chronic conditions and support your overall health:

• Get regular checkups and recommended health screenings
• Follow treatment plans and lifestyle recommendations for chronic conditions

Tip 7: Speak up about cognitive concerns

Occasional forgetfulness is part of life, even when you take steps to keep your brain healthy. But when changes in memory, thinking or ability to manage everyday tasks are persistent, it’s time to talk with your doctor or other health care provider. They can perform a brief cognitive screening to determine what’s going on and refer you to a neurologist if needed.

Consider talking to your provider if you or your loved ones notice that you’re frequently:

• Forgetting appointments or scheduled events
• Misplacing or losing items
• Getting lost in familiar places (for example, while driving home from the grocery store)
• Forgetting conversations you’ve had with others
• Having difficulty finding the right words to express yourself or losing your train of thought