Healthy Brain Habits: Protect Your Memory & Cognitive Health
Research shows that adopting healthy lifestyle habits can help lower your risk of Alzheimer’s disease and cognitive decline. Small changes in your daily routine can support your brain, body, and emotional well-being at any age.
STAY PHYSICALLY ACTIVE
Regular cardiovascular exercise improves blood flow to the brain and reduces cognitive decline. Activities like walking, swimming, or cycling are great — especially low-impact options for those with joint pain.
GET QUALITY SLEEP
Older adults need 7–9 hours of sleep each night. Create a healthy bedtime routine:
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Limit caffeine late in the day.
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Keep electronics out of the bedroom.
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Stick to a consistent sleep schedule.
STAY SOCIALLY ENGAGED
Social interaction is linked to better brain health.
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Volunteer for a nonprofit.
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Join a choir, club, or community group.
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Support afterschool programs or local events.
CHALLENGE YOUR MIND
Stimulate your brain at least one hour a day:
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Learn a new language.
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Play board games or an instrument.
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Read, write, or try puzzles.
FOLLOW THE 'MIND' DIET
The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) may cut Alzheimer’s risk by up to 35%.
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Eat 3 servings of whole grains daily.
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Include a salad and at least one other vegetable each day.
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Snack on nuts and drink green tea daily.
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Enjoy beans or legumes every other day.
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Eat poultry and berries at least twice a week; fish once a week.
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Limit fried foods, cheese, sweets, and butter (no more than 1 tbsp/day; use olive oil instead).
PRACTICE MINDFULNESS
Managing stress supports cognitive and emotional health.
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Pray or meditate daily.
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Use relaxation techniques.
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Seek help for symptoms of depression, anxiety, or other mental health concerns.