Preventing cognitive decline: 8 ways to keep your brain healthy

If you’re over 65, occasionally misplacing your phone or struggling to recall a name are normal parts of aging. But there’s a difference between forgetfulness and real cognitive decline.

According to the CDC, an estimated one in nine Americans ages 65 and older are living with some form of dementia — a severe decline in mental ability that impacts everyday life.

There is some good news, however. Keren Lebeau, PhD, a clinical neuropsychologist at Atlantic Health, shares eight ways you can help support your brain health as you age.

1. Keep your brain active

Mental stimulation benefits your brain. Find activities that interest you so you’re more likely to stick with them. Brain-game apps are fine in small doses, but books, puzzles, playing cards, even concerts and lectures all engage your mind and senses.  

2. Stay physically active

Regular exercise is good for your body and brain — and helps lower your risk of heart disease, which is often associated with cognitive decline. Whether it’s walking, yoga or biking, stay active and maybe even find an exercise partner.

3. Get socially connected

Maintaining relationships benefits your mental and social well-being. Look for real human connection beyond your phone. Get together in person with family and friends, take a class, join a community group or volunteer locally to build a social network.

4. Make sleep a priority

Good sleep habits help keep your brain sharp. Go to bed when you’re ready to sleep, and if you find yourself lying awake, get out of bed and return when you’re tired. Limiting screen time an hour before bed also helps.

“If you or your bed partner snores or breathes irregularly during sleep, it’s worth getting a professional sleep study,” says Dr. Lebeau. “The goal is to rule out sleep apnea, which can lead to significant daytime fatigue and affect brain function.”

5. Know your numbers

Keep an eye on three important metrics: blood pressure, blood sugar and cholesterol. When levels are too high, they can increase your risk of heart disease and of developing dementia and Alzheimer’s disease.

6. Eat a healthy, balanced diet

Rather than relying on supplements for memory and brain health, focus on eating a variety of whole foods. A Mediterranean-style diet includes fruits, vegetables, healthy fats and other nutrient-rich foods that nourish your body and mind.

7. Take care of your hearing and vision

Struggling to see and hear is exhausting and makes it hard for your brain to process information. Make sure your glasses or contact lens prescriptions are up to date and talk with your doctor about a hearing test if you’re struggling.

8. Limit alcohol and notice your mood

Alcohol consumption can negatively affect memory and concentration. Severe depression can also affect your reasoning and cognitive abilities, sometimes causing symptoms in severe cases that can resemble dementia.

“Your overall health and brain health are closely connected,” says Dr. Lebeau. “The choices you make throughout your life can help protect cognitive function over time and influence how your brain ages.”