How to Keep Your Brain Sharp: 8 Habits Backed by Research
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Your brain changes as you age, but decline isn’t inevitable. Research over the past decade shows that everyday habits have a real effect on memory and dementia risk. The 2024 Lancet Commission on dementia estimates that about 45% of dementia cases could potentially be prevented or delayed by addressing 14 modifiable risk factors.
The 14 risk factors
The Commission’s list includes low education, hearing loss, high blood pressure, smoking, obesity, depression, physical inactivity, diabetes, excessive alcohol, traumatic brain injury, air pollution and social isolation, plus two added in 2024: high LDL cholesterol in midlife and untreated vision loss. Most of these are things you can act on.
8 habits that help keep your brain sharp
1. Move every day
Physical inactivity is one of the key risk factors. Aim for 150 minutes of moderate activity a week. Walking counts; see our walking guide. Add strength training twice a week.
2. Treat hearing loss
Hearing loss is one of the biggest risk factors in the Lancet report. If you find yourself turning up the TV or struggling in conversations, get a hearing test, and use hearing aids if you need them.
3. Get your eyes checked
Untreated vision loss was added as a risk factor in 2024. Regular eye exams and treating problems like cataracts matter for your brain too.
4. Keep blood pressure, blood sugar and cholesterol in check
High blood pressure, diabetes and high LDL cholesterol all harm the blood vessels that supply your brain. A home blood pressure monitor makes tracking easy.
5. Eat a brain-healthy diet
Mediterranean-style eating, with vegetables, berries, beans, fish, nuts and olive oil, is linked to better brain and heart health. The related MIND diet was tested in a 3-year trial published in the New England Journal of Medicine (2023): both the MIND group and a comparison group eating a healthy diet with modest calorie reduction improved slightly, with no significant difference between them. The takeaway: an overall healthy diet matters more than any single “brain food.” See Mediterranean vs. keto.
6. Stay social
Social isolation is a risk factor. Regular contact with friends and family, volunteering, and group activities all help.
7. Keep learning
Education and mental activity build “cognitive reserve.” Learn a language or instrument, take a class, or enjoy crosswords, jigsaw puzzles and strategy games.
8. Protect your sleep, limit alcohol and don’t smoke
Poor sleep, heavy drinking and smoking all harm brain health. Wear a helmet for cycling and take steps to prevent falls, since head injuries are also a risk factor.
What about memory supplements? Evidence for most is limited and mixed. If you’re considering one, read our Advanced Memory Formula review and talk to your doctor first.
Related reading
Sources
- The Lancet Commission: Dementia prevention, intervention, and care 2024
- Alzheimer’s Disease International: Lancet Commission identifies two new risk factors
- Barnes et al., Trial of the MIND Diet for Prevention of Cognitive Decline (NEJM, 2023)
- CDC: Physical Activity Guidelines for Adults
This article is for information only and is not medical advice. See our Medical Disclaimer.
