Science-backed ways to support brain health, from diet to social engagement and cognitive training
Some cognitive decline and memory loss is a normal part of aging. Slower processing speed, increased forgetfulness, and difficulty multi-tasking and word-finding are all part of normal aging. However, some people develop significant cognitive deficits that interfere with their ability to carry out daily tasks. This is known as dementia.
David Gill and Miriam Weber
The good news is that there are ways to cut dementia risk. University of Rochester Medical Center neurologist David Gill, MD, and neuropsychologist Miriam Weber, PhD, explore evidence-based strategies that may help improve or maintain cognitive function—even after these problems begin. These simple lifestyle changes may play a powerful role in supporting brain health.
Stay Active: Exercise Supports Memory and Brain Function
Exercise can improve or maintain memory and cognition, even after problems begin, with the greatest benefits for those starting from no activity. The Office of Disease Prevention and Health Promotion recommends 150–300 minutes of moderate aerobic activity weekly, such as a brisk walk, but any increase helps. Starting small is a great first step! Begin by walking for ten minutes three days a week, then slowly increase your activity by 10% each week.
Not only does increasing your physical activity directly impact your brain health, but it also helps lower other dementia risk factors, such as decreasing blood pressure, losing weight, and improving mood.
Keep Your Mind Engaged: Brain Exercises and Lifelong Learning to Boost Cognitive Health
man doing a crossword puzzle
We know from numerous research studies that people who live a life full of activities that engage their brain have less decline in their memory and cognition as they age. In addition, engaging in cognitively stimulating activities may help maintain function before or after problems develop.
To engage your brain, try:
Crossword puzzles, Sudoku puzzles, Jigsaw puzzles and others
Maintain strong friendships and engage in conversation
Volunteering
Reading and writing
Learning a new language, card game, craft, or instrument
Taking an adult education or enrichment course
Stay Socially Connected: How Friendships and Activities Lower Dementia Risk
People with larger social networks may have less mental decline, and people who have more social activities in their lives may have a lower risk of developing dementia. More social interaction is also important for people who have developed dementia. Some things you can do to maintain social engagement:
Volunteer
Join a book or card club, sports league, or senior center
Get involved in local groups, such as religious and civic organizations, or a senior center
Join a walking club or exercise class
Hearing or vision loss can interfere with being social. Hearing aids and/or glasses may help you engage with others and maintain your cognition.
Follow a Brain-Healthy Diet: Mediterranean Diet Benefits
People who follow a diet rich in vegetables, fish, and vitamin E and low in saturated fats may have less risk of cognitive loss.
Mediterranean Diet Food for Reducing Dementia Risk
Studies also show that people who follow heart-healthy diets such as the Mediterranean or MIND diet may have less cognitive decline, even if they already experience problems.
The Mediterranean Diet includes:
Fresh fruits and vegetables
Whole grains, including cereals and breads
Legumes (beans)
Nuts
Fish
Olive oil
The Mediterranean Diet limits saturated fats such as those found in full-fat dairy products, butter, margarine, and red meats. It is also low in hydrogenated oils (trans-fatty acids), added salts, and added sugars.
Prevent and Protect: Lifestyle Changes That Impact Dementia Risk
You can protect your brain health by making lifestyle changes that can make a lasting difference.
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Quit smoking: Research shows that smoking accelerates cognitive decline and increases the risk of dementia later in life. Quitting at any age lowers that risk.
Control High Blood Pressure:High blood pressure raises the risk of cognitive decline and dementia. Managing it—aiming for under 130/80 mm Hg per American Heart Association guidelines—can lower risk. Consult your provider for your target range.
Limit Alcohol: Excessive drinking increases the risk of cognitive loss and dementia later in life. While past studies suggested light drinking might help, recent research no longer supports this. Limiting alcohol is best for brain health.
Avoid Red Meats and Sweets high in Saturated Fats: In excess, these can harm brain and heart health.
Maintain a Healthy Weight: Midlife obesity, especially central obesity (larger waist than hips), raises dementia risk. Even modest weight loss, combined with healthier eating and exercise, can help. Focus on overall health rather than just weight.
Prevent Head Injuries: Head injuries at any age, but particularly before age 65, increase dementia risk. Use proper protection, like helmets, when cycling or playing sports to stay active safely.
Unplug and Enjoy: Spending too much time on smartphones is associated with mental health and cognitive problems and decreased attention. People who limit their use reduce these negative effects by spending more time socializing in person, exercising, and being in nature.
Dementia Care and Support From Experts You Can Trust
Think you or a loved one may be at risk for dementia? Early action can make a difference. Explore symptoms, diagnosis, and treatment options from UR Medicine’s experts.
Explore Dementia Care →