According to scientists, these habits appear to help preserve cognition and delay dementia risk.
Research increasingly shows that daily habits can influence how the brain ages. While genetics and age remain major risk factors for cognitive decline, studies suggest that lifestyle factors — from diet and exercise to sleep and social connection — play an important role in preserving brain function and reducing dementia risk.
The POINTER trial led by the Alzheimer’s Association, is among the most comprehensive studies exploring lifestyle and brain health. The multi-year clinical trial enrolled 2,111 adults ages 60 – 79 and tested a combination of interventions — including nutrition guidance, physical activity, cognitive training, and cardiovascular health monitoring — in older adults at risk for dementia. Participants were randomly assigned to a self-guided or structured program.
Early findings suggest that participants who adhered to the full program showed measurable improvements in thinking and memory compared to controls.
“Both groups showed a rise in global cognitive function; both improved,” lead investigator Laura Baker, PhD, told Being Patient. “We also saw a statistically significant extra benefit for the structured group on cognition over and above the self-guided group… Our best scientific estimate is that the extra benefit in cognition for the structured group was like slowing the cognitive aging clock by one to two years.”
Nutrition and the brain
One of the best-studied eating patterns for brain health is the MIND diet, developed by researchers at Rush University as a blend of the Mediterranean and DASH diets. It emphasizes vegetables (especially leafy greens), berries, whole grains, fish, beans, and healthy fats like olive oil and nuts, while limiting red meat, butter, cheese, sweets, and fried food.
In several large cohort studies, participants who most closely followed the MIND diet had up to a 50 percent lower risk of developing Alzheimer’s disease. Even moderate adherence was associated with slower cognitive decline.
“The MIND diet has been shown to be good for heart disease and other things,” neurologist Dr. Marwan Sabbagh told Being Patient. “So if you’re reducing other risk factors, that by extension reduces your neurodegenerative risk.”
Even moderate adherence appeared in study results to offer benefits: It’s not just about specific nutrients — overall food preferences and how consistently one follows a balanced, whole-food diet over time matters most. For example, regular consumption of nuts, especially walnuts and almonds, has been linked to improved cognitive performance and reduced inflammation in the brain.
The benefits of exercise
Exercise supports brain health by improving circulation, promoting neurogenesis (the growth of new neurons), and reducing inflammation. Regular movement has been linked to better memory and executive function in midlife and beyond.
Neuroscientist Dr. Wendy Suzuki told Being Patient that “regular walking can reduce your chances of getting dementia by about 30 percent.” She added that exercise has been shown to improve cognition among those who have already received a dementia diagnosis.
One study Suzuki cited looked at Swedish women over the course of 44 years to try to understand whether physical fitness was a brain health protector.
“When these women were middle-aged — in their 40s back in 1969 — they were measured and determined to be ‘low-fit,’ ‘mid-fit’ or ‘high-fit,’” Suzuki said. “Then, they could go off and do whatever they wanted for 44 years. Later, they asked what happened to these women who were low-fit, mid-fit or high-fit. If you were high-fit, you were 90 percent less likely to have developed dementia. That tells me that we’re dealing with, in the range of exercise that’s attainable — these are not Olympic athletes here — we can change our probability of getting dementia by between 30 percent with walking and 90 percent with being a ‘high-fit’ person.”
Within the POINTER trial, participants who engaged in consistent physical activity saw the greatest cognitive benefits over time — particularly when exercise was paired with healthy eating and cognitive training. The findings suggest that consistency, not intensity, may be the most important factor.
Put your brain to work
Mentally stimulating activities such as reading, learning a language, or playing a musical instrument are associated with stronger “cognitive reserve” or brain plasticity — the brain’s capacity to adapt to damage and maintain function.
A growing body of evidence links lifelong learning and engagement in complex tasks with lower dementia risk.
According to experts, people with higher education levels, mentally demanding jobs, or intellectually engaging hobbies tend to show slower cognitive decline, even when brain scans reveal signs of pathology.
Research highlights that an active brain can strengthen these protective mechanisms, while chronic stress may erode them over time. Activities that challenge memory, reasoning, and problem-solving — such as learning a new skill or engaging in creative work — appear especially beneficial.
By contrast, long-term stress and social isolation can reduce reserve by affecting brain plasticity and increasing inflammation.
Sleep, stress, and social ties
Sleep plays a crucial role in clearing neurotoxic waste products and consolidating memory. Inadequate or fragmented sleep has been associated with higher levels of beta-amyloid and tau, proteins linked to Alzheimer’s pathology.
Chronic stress, meanwhile, can elevate cortisol, a hormone that in excess may damage brain regions involved in memory and learning. The Karolinska Institute’s recent work has suggested that stress may even diminish the protective effects of cognitive reserve.
Social engagement also contributes to brain health. Epidemiological studies have shown that strong social networks correlate with slower cognitive decline. Addressing hearing loss — a leading and modifiable cause of social isolation — has been identified by the Lancet Commission as one of the top interventions to reduce dementia risk across populations.
What’s good for the heart is good for the brain
Cardiovascular health is tightly connected to cognitive outcomes. High blood pressure, high cholesterol, obesity, and type 2 diabetes — particularly in midlife — are known to increase dementia risk. Researchers often summarize this link with the phrase: what’s good for the heart is good for the brain.
In the POINTER study and other interventions, improvements in vascular health were associated with corresponding gains in cognition.
Where to start
Evidence suggests that midlife may be a critical period for lowering long-term dementia risk. However, research also indicates that lifestyle changes can support brain health at any age. Even small, consistent adjustments — such as increasing daily movement, improving diet quality, or maintaining regular social contact — may add up to meaningful benefits over time.
While no lifestyle plan can guarantee prevention, scientists continue to find that habits promoting cardiovascular, metabolic, and emotional well-being are the same ones that support brain function throughout life.
Lifestyle and brain health: Frequently asked questions
What lifestyle changes are best for brain health?
Regular exercise, quality sleep, a healthy diet, stress management, social engagement, and avoiding smoking are all critical for maintaining cognitive function and reducing dementia risk.
How much exercise is needed to protect the brain?
Even modest amounts help. Ideally, aim for 150 minutes of moderate activity per week, such as brisk walking, swimming, or cycling, to support brain health.
Can stress really affect memory and thinking?
Yes. Chronic stress increases cortisol, which can damage brain regions like the hippocampus involved in memory. Managing stress is important for cognitive longevity.
Is socializing important for brain health?
Strong social connections stimulate the brain, reduce loneliness and depression, and are linked to lower dementia risk.
How does sleep affect the brain?
Sleep allows the brain to clear toxins, consolidate memories, and repair itself. Poor sleep is associated with increased risk of cognitive decline and Alzheimer’s.
