Seven evidence-based habits to keep your brain “younger”
Keeping your brain healthy is not about quick fixes, it is about steady daily habits that protect thinking skills across the years. The strongest research points to a handful of routines that, when combined, build resilience, supporting memory, attention, and planning in later life. Below you will find seven practical actions families can start today, each backed by high quality evidence, and all achievable at home with the right support.
Move your body most days
Regular physical activity supports blood flow, mood, and the growth factors that help brain cells communicate. A large lifestyle trial in older adults at risk of decline found that structured programmes combining exercise, nutrition, social and cognitive engagement, and health monitoring improved overall cognition, benefits were seen across sex, ethnicity, genetic risk, and baseline heart health. See the U.S. POINTER study overview at the Alzheimer’s Association, and the journal report comparing structured versus self-guided approaches here, JAMA, 2025.
Look after your heart health
What is good for the heart is good for the brain. In the SPRINT-MIND trial, treating systolic blood pressure to a lower target reduced the risk of mild cognitive impairment, and the combined outcome of MCI or probable dementia, compared with standard treatment. This reinforces tight blood pressure control as a sensible goal for brain protection alongside lifestyle change and medical oversight, read the primary analysis here, JAMA, 2019.
Eat a brain-supportive pattern
The MIND diet blends Mediterranean and DASH principles, emphasising leafy greens, berries, wholegrains, beans, fish, nuts, and olive oil, while limiting overly processed foods and saturated fats. Observational studies associate higher MIND adherence with slower cognitive decline and reduced Alzheimer’s incidence, for example Alzheimer’s & Dementia, 2015 and Alzheimer’s & Dementia, 2015. A two centre randomised trial did not find significant cognitive differences versus a healthy control diet with mild calorie restriction, which reminds us to view diet as part of a wider lifestyle, see NEJM, 2023.
Protect your hearing and vision
Untreated hearing loss and vision problems increase cognitive load and reduce social engagement. The ACHIEVE randomised trial reported that a hearing intervention slowed cognitive decline in older adults at higher risk, see The Lancet, 2023, with further analysis clarifying who benefits most, The Lancet, 2024. Routine eye tests, good lighting at home, and up to date glasses also preserve reading, hobbies, and safe mobility.
Prioritise sleep
Both short and long sleep are linked with poorer cognitive outcomes, and sleep disorders, particularly obstructive sleep apnoea and chronic insomnia, are associated with increased risk of decline. Practical steps include consistent bed and wake times, a wind down routine, morning light exposure, and seeking assessment for loud snoring or witnessed apnoeas. For an accessible overview of brain health fundamentals, see the National Institute on Aging, NIA, 2024.
Stay socially connected and keep learning
Intellectual challenge and meaningful social interaction help build cognitive reserve, the brain’s ability to compensate for age related change. Reading, languages, music, crafts, volunteering, and clubs stimulate varied brain networks and protect mood. The 2024 update of the Lancet Commission highlights modifiable risks across life, including social isolation, untreated hearing and vision problems, hypertension, diabetes, and physical inactivity. Addressing these together could prevent or delay a substantial share of dementia cases, see The Lancet Commission, 2024.
Make healthy eating effortless
Turning guidance into meals is easier with simple defaults, greens most days, berries several times a week, beans and wholegrains often, fish weekly, olive oil as the main fat, and limited processed foods. Batch cooking lentil soups and bean stews, keeping nuts and fruit handy, and planning a weekly fish night make the MIND pattern feel natural. Remember that diet works best alongside the other pillars, activity, sleep, sensory health, and social connection.
Final thoughts – Keep your brain younger
There is no single silver bullet, but small, consistent actions add up. Families can help by building routines, removing barriers, and keeping health conditions well controlled. If you are caring for a loved one, one to one live in support can turn good intentions into daily habit, from safe walks and medication prompts to preparing MIND friendly meals and encouraging conversation that keeps minds active.
To explore how personalised one to one care can protect independence and support healthier brain ageing, speak with our team about tailored live in care that fits your loved one’s goals and routines.
