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Everyone wants to live an active, vibrant life for as long as possible. And that goal depends on robust brain health. While we don't have a guaranteed way to prevent dementia, we do have increasing evidence that engaging in healthy lifestyle habits may help.
For example, a 2015 randomized controlled trial from Finland suggested that older adults with a number of healthy habits - such as eating a healthy diet, exercising regularly, and socializing - improved or maintained thinking skills and reduced the risk of cognitive decline.
"Each habit has a big effect the longer you practice it," says Dr. Joel Salinas, a neurologist at Harvard-affiliated Massachusetts General Hospital.
Start exercising
One of the best ways to protect your thinking skills is to exercise. "Aerobic exercise helps improve the health of brain tissue by increasing blood flow to the brain and reducing the chances of injury to the brain from cholesterol buildup in blood vessels and from high blood pressure," Dr. Salinas says.
Exercise also stimulates the brain to release brain-derived neurotrophic factor (BDNF), a molecule essential for repairing brain cells and creating connections between them. "Some studies suggest there are higher levels of BDNF in people who are more physically active, and they're tied to a lower risk for dementia," says Dr. Salinas. Aim for at least 150 minutes per week of moderate-intensity exercise, such as brisk walking.
Eat a healthier diet
The best diet for your brain is the one that's good for your heart and blood vessels. That means eating lots of fruits, vegetables, and whole grains; getting protein from fish and legumes; and choosing healthy unsaturated fats (olive oil, canola) over saturated fats (butter). Foods associated with slowing cognitive decline include fish with omega-3 fatty acids (salmon, mackerel); strawberries and blueberries; and dark, leafy greens (kale, spinach, broccoli).
Take better care of yourself
These habits also support brain health:
Get more sleep
People who sleep less than seven hours a night have a higher risk for dementia. During sleep, the brain clears out waste material, including excess amyloid protein, which contributes to Alzheimer's disease.
Manage stress
Stress stimulates the release of the hormone cortisol, which is helpful in small amounts. "But high cortisol levels over the long term lead to excess plaque in blood vessels, decreased oxygen to the brain, and brain damage," Dr. Salinas explains.
Stop smoking
Quitting cuts down on the risk of blood vessel disease and brain damage, among other health benefits.
Treat underlying conditions
High blood pressure and high cholesterol impair blood flow to the brain. People with depression or hearing loss have a higher risk for developing dementia.