7 Ways to Promote Brain Health and Healthy Aging

September is National Healthy Aging Month, making it an ideal time to focus on an important part of healthy aging: brain health. As we get older, some changes in memory and processing speed are normal. However, there are meaningful steps we can take to support cognitive function, emotional well-being, and overall brain health throughout our lives.

Brain health is closely connected to the health of the rest of the body. What benefits the heart, blood vessels, and metabolic system can often benefit the brain as well. Consider these strategies for supporting a healthy brain as you age.

1. Keep Moving

Regular physical activity is one of the most important lifestyle habits for healthy aging. Exercise supports cardiovascular health, improves blood flow, helps manage blood pressure and blood sugar, and may help maintain aspects of cognitive function. Physical activity is also associated with lower risks of depression and dementia.

Aim for a combination of aerobic activity, strength training, and balance exercises. A practical goal for many older adults is at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities at least two days per week. If you are currently inactive, start gradually—even short walks throughout the day are a positive step.

2. Feed Your Brain

The brain requires a steady supply of nutrients to function properly. Rather than relying on a particular “brain-boosting” food or supplement, focus on an overall nutrient-dense eating pattern.

The Mediterranean-style and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diets emphasize vegetables—particularly leafy greens—berries and other fruits, whole grains, beans, nuts, fish, and healthy fats such as olive oil. They limit foods such as red and processed meats, fried foods, sweets, and highly processed foods. Research has found associations between closer adherence to a MIND-style diet and a lower risk of cognitive impairment, although more research is needed to establish cause and effect.

Also pay attention to cardiovascular risk factors. High blood pressure, diabetes, and high cholesterol can affect blood vessels that supply the brain, so managing these conditions is an important component of long-term brain health.

3. Challenge Your Brain

Just as muscles benefit from regular use, the brain benefits from mental stimulation. Read, write, learn a new language, play an instrument, take a class, work on a puzzle, cook a new recipe, or explore a new hobby.

The key is meaningful engagement and learning, rather than simply relying on repetitive “brain-training” exercises, look for activities that are enjoyable while also encouraging you to learn, solve problems, make decisions, or step outside your usual routine. Bonus points for activities that combine mental stimulation with physical activity or social interaction, such as taking a dance class, joining a walking group, playing a new sport, or participating in a community class.

4. Prioritize Quality Sleep

Sleep is essential for physical and mental health. Poor sleep can affect attention, concentration, memory, and mood. Establishing a consistent sleep and wake schedule, limiting stimulating activities before bedtime, and creating a comfortable sleep environment can help.

If you regularly experience insomnia, excessive daytime sleepiness, or loud snoring or interrupted breathing during sleep, talk with your healthcare provider. Sleep disorders can be treatable and are worth addressing.

5. Stay Socially Connected

Mental well-being and brain health are closely connected. Social isolation and loneliness are associated with poorer health outcomes and cognitive decline.

Make time for relationships and community. Join a walking group, volunteer, participate in a class, attend community events, or schedule regular phone or video calls with family and friends. Combining social interaction with physical or mentally stimulating activities can provide multiple benefits at once.

6. Protect Your Mental and Emotional Health

Depression, chronic stress, and anxiety can affect concentration, memory, sleep, and overall quality of life. Make time for activities that help you manage stress, whether that means exercise, meditation, spending time outdoors, connecting with others, pursuing hobbies, or speaking with a mental health professional.

It is also important not to dismiss significant or persistent changes in mood or thinking as simply “part of getting older.”

7. Don't Overlook Preventive Care

Brain health also means taking care of the conditions that can affect it. Keep up with routine medical visits and recommended screenings, and work with your healthcare team to manage blood pressure, cholesterol, diabetes, and other chronic conditions. Hearing and vision changes should also be evaluated and treated when appropriate.

Finally, remember that healthy aging is not about achieving perfection. Small, consistent habits can add up over time. A daily walk, a nutritious meal, a good night's sleep, a conversation with a friend, or learning something new may seem simple—but together, these choices can help support a healthier brain and a more fulfilling life as we age.

Sources:

1. National Institute on Aging (1)

2. National Institute on Aging (2)

3. National Institute on Aging (3)