From the Guidelines
To maintain brain health, it is essential to focus on a combination of physical activity, mental stimulation, proper nutrition, quality sleep, and stress management, as these practices work together to reduce inflammation, support neuroplasticity, and protect against age-related cognitive changes. The most recent and highest quality study, 1, published in 2025, emphasizes the importance of physical activity in preserving cognitive function and reducing the risk of vascular-related cognitive decline.
- Aim for at least 150 minutes of moderate exercise weekly, as physical activity increases blood flow to the brain and promotes the growth of new brain cells.
- Engage your mind daily through reading, puzzles, learning new skills, or playing strategy games to build cognitive reserve.
- Eat a Mediterranean-style diet rich in omega-3 fatty acids (found in fatty fish like salmon), antioxidants (from colorful fruits and vegetables), and healthy fats (from nuts, olive oil, and avocados), as recommended by 1 and 1.
- Prioritize 7-9 hours of quality sleep nightly, as sleep is when your brain clears waste products and consolidates memories.
- Manage stress through mindfulness meditation, deep breathing exercises, or yoga for just 10-15 minutes daily.
- Stay socially connected, as meaningful relationships help protect against cognitive decline.
- Limit alcohol consumption to moderate levels and avoid smoking.
- Regular health check-ups are important to manage conditions like high blood pressure, diabetes, and high cholesterol, which can affect brain health, as highlighted by 1 and 1. Additionally, 1 and 1 suggest that lifestyle interventions, including physical activity and cognitive training, can help delay or prevent cognitive decline, and that these interventions can be beneficial for both cognitively normal individuals at risk of MCI/dementia and people already experiencing symptoms.
From the Research
Maintaining Brain Health
To maintain brain health, several factors can be considered, including:
- Physical activity: Regular exercise has been shown to improve cognitive function and reduce the risk of dementia 2, 3
- Nutrition: A healthy diet, such as one consistent with current guideline levels, can help support brain health 3
- Mental health: Managing stress and maintaining good mental health can also contribute to overall brain health 2, 4
- Cognitive training: Engaging in activities that challenge the brain, such as puzzles or learning new skills, can help build cognitive reserve 2, 4
Lifestyle Interventions
Lifestyle interventions, such as the Maintain Your Brain (MYB) program, have been shown to be effective in reducing cognitive decline and promoting brain health 2. These programs often target multiple risk factors, including physical activity, nutrition, and mental health. Other programs, such as My Healthy Brain, have also demonstrated feasibility and acceptability in promoting brain health and modifying lifestyle risk factors for dementia 4, 5.
Monitoring Brain Health
Monitoring brain health can be done through various methods, including MRI-based Brain Healthcare Quotients (BHQ) 6. The BHQ is a measure of brain health that takes into account the volume of gray matter and the fractional anisotropy of white matter. This measure has been shown to be sensitive to age-related decline in brain health and can be affected by both physical and social factors.
Key Factors for Brain Health
Key factors for maintaining brain health include: