How to Help Prevent Cognitive Decline as You Age
Published October 31, 2025
Are there any proven strategies that can help prevent cognitive decline and support long-term brain health? I have a family history of dementia and worry about my own memory and cognitive abilities as I grow older.
As we grow older, it is common to notice subtle changes in the ability to remember names, multi-task or learn something new. While our genes play a key role in determining our cognitive aging, our general health plays a big part too. Here are some healthy lifestyle strategies, recommended by medical experts, that can help support brain health and possibly strengthen cognitive function. Please consult your healthcare professional when making lifestyle changes.
Manage health problems: Studies have shown that cognitive issues can be related to health conditions like diabetes, heart disease and depression. If you are managing conditions like high blood pressure, high cholesterol, diabetes or depression, lifestyle changes and medication can often help manage these conditions. It is important to work with your healthcare provider to find the best approach that works for you.
Exercise: Aerobic exercise increases blood flow to all parts of your body, including your brain, keeping the brain cells well nourished. To achieve cognitive benefits, engage in aerobic activities like walking, cycling, dancing or swimming that elevate your heart rate for at least 30 minutes, multiple times per week.
Eat healthy: A Mediterranean-style diet may also help protect the brain. A Mediterranean diet includes relatively little red meat and emphasizes whole grains, fruits and vegetables, fish and shellfish, nuts and olive oil. As part of a healthy diet, also keep processed foods and sweets to a minimum.
Get plenty of sleep: Quality, restful sleep contributes to brain health too. Typically, adults should get seven or more hours of sleep daily. If you have persistent problems sleeping, you should identify and address the root issue. Medications, late-night exercise and alcohol can interfere with sleep quality and length, as can arthritis pain, sleep apnea and restless leg syndrome. If you need help, make an appointment with a sleep specialist who may recommend an overnight diagnostic sleep test.
Challenge your mind: Although there is no consensus, some research suggests that mind-challenging activities can help improve memory and slow age-related mental decline. You should find an activity that is new and challenging like learning to dance, playing a musical instrument, studying a new language or tackling math problems.
Socializing and interacting with other people is another important way to stimulate the brain. Make it a point to reach out and stay connected to friends, family and neighbors. Join a club, take a class or volunteer to enhance your social life.
Do not smoke or drink: Smoking and regular alcohol consumption have negative side effects on brain health, so it is best to quit smoking and limit alcohol consumption.
Check your eyes and ears: A growing body of evidence shows that vision and hearing loss affects brain stimulation which can also increase the risk of cognitive decline. It is important to get your vision and hearing checked regularly and to treat any issues promptly.
Reduce stress: Some stress is good for the brain, but chronic stress can be unhealthy. There is evidence that suggest activities like mindfulness meditation, yoga and tai chi are all good ways to help reduce stress.
Savvy Living is written by Jim Miller, a regular contributor to the NBC Today Show and author of “The Savvy Senior” book. Any links in this article are offered as a service and there is no endorsement of any product. These articles are offered as a helpful and informative service to our friends and may not always reflect this organization’s official position on some topics. Jim invites you to send your senior questions to: Savvy Living, P.O. Box 5443, Norman, OK 73070.
