Having close social connections is one way to maintain cognitive health over time. Credit: Catherine Falls Commercial / Getty Images
Maintaining cognitive health is an important part of healthy aging and preserving your quality of life.
Simple everyday habits may help support brain health and reduce the risk of cognitive decline as you age.
Getting enough sleep, exercising regularly, and staying socially connected are all strategies experts recommend for keeping your brain healthy.
These days, many people are thinking not just about longevity, but also “healthspan,” or the number of years spent in good health. And an important part of healthy aging is maintaining brain function as you get older. While there’s no silver bullet for protecting long-term brain health, neurologists say there are everyday habits that can help reduce the risk of cognitive decline. Here are five of them.
1. Get Enough Sleep
One of the most important habits for brain health is getting an adequate amount of sleep. That means aiming for a minimum of seven hours a night and addressing any issues, such as sleep apnea, that could interfere with quality rest, said Brian S. Appleby, MD, an associate professor of neurology, psychiatry, and pathology at Case Western Reserve University.
During sleep, the brain clears metabolic waste and toxins like beta-amyloid and tau. Consistently getting poor sleep can lead to a buildup of these substances in the brain, which may affect cognitive abilities, behavior, and judgment.
Changes may even occur in as little as two weeks, one 2024 study suggests. In that study, participants who slept at least seven hours a night for six weeks showed improvements in working memory and attention compared with when they slept for five and a half hours for the same period.
2. Follow a Mediterranean-Style Diet
For a healthy brain as you age, Jennifer Dearborn-Tomazos, MD, a neurologist at Beth Israel Deaconess Hospital—Milton, recommends following a Mediterranean-style dietary pattern. This eating plan limits added sugars, highly processed foods, refined carbohydrates, sodium, and saturated fats, while emphasizing:
Fruits and vegetables
Nuts and seeds
Olive oil
Beans
Potatoes
Whole grains
Eggs
Dairy
Fish
Poultry
Studies have linked the Mediterranean diet with slower cognitive decline and a lower risk of dementia. The diet is also associated with improved vascular risk factors that contribute to brain disease, such as obesity, high blood pressure, and high cholesterol, according to Dearborn-Tomazos.
“One reason I like the Mediterranean diet is that it’s not a fad—it’s a way of eating that is sustainable long-term,” Dearborn-Tomazos said.
3. Exercise Regularly
Another strategy for long-term brain health is regular exercise, said Emerlee Timmerman, MD, a neurologist at UC Health in Cincinnati.
“We know exercise—particularly cardiovascular exercise—for at least 30 minutes a day is one of the most important things you can do to keep your brain healthy throughout your lifetime,” she said.
Research suggests aerobic activity increases blood flow to the brain, reduces inflammation, and promotes neuroplasticity—your brain's ability to adapt, learn, and manage new challenges.
Meanwhile, resistance training, such as lifting weights, may help combat brain atrophy associated with Alzheimer’s disease and slow the progression of dementia in older adults.
Still, Timmerman emphasized that there’s no “one perfect exercise” for maintaining brain health. What matters most, she said, is choosing physical activities you enjoy and are more likely to stick with long-term, whether that’s walking, cycling, hiking, weight lifting, tennis, or Pilates.
4. Stay Social
Enjoying time with family and friends does more than boost your mood in the moment. Social interaction may also benefit the brain by promoting neuroplasticity and improving cognitive reserve, which is the brain’s ability to maintain function despite age-related changes and neurodegeneration.
On the flip side, chronic social isolation is associated with a 50% increased risk of dementia, according to a 2023 review. Research suggests that going too long without meaningful social connection may cause brain shrinkage, reduced cognitive reserve, and increased inflammation.
“Seeing patients and families navigate stroke, dementia, and other neurological illnesses has reinforced how important our relationships are,” Dearborn-Tomazos said, noting that the experience has made her more intentional about spending time with family and friends.
5. Play Brain Games
Keeping your brain active as you age is key to keeping it healthy over time. One way to do that is by playing games, according to Appleby.
Crossword puzzles, in particular, do a good job of activating language networks, long-term memory, and pattern recognition. In fact, a 2022 study found that crosswords outperformed some computerized brain-training games in improving memory and protecting cognitive function over time.
Jigsaw puzzles may also offer benefits. A 2018 study found that they can help improve memory, reasoning, cognitive flexibility (the ability to adapt to changes), and visuospatial processing (the ability to perceive and interact with one’s environment). That’s because they require the brain to engage in multiple complex processes at once, like scanning the puzzle board, recognizing patterns, and determining where each piece belongs.
Experts have said games are most likely to benefit brain health when they are challenging—but not overly frustrating—played consistently, and done for at least 30 minutes at a time.
These cards vary in terms of annual fees, earning rates and benefits. And, of course, each earns points or miles in its own currency. You’ll collect Chase Ultimate Rewards points with the Sapphire Reserve, while you’ll earn Capital One miles with the Venture X.
Whether you’re weighing a switch from one option to the other or ready to apply for your first premium card, either could be a solid choice, depending on your goals and spending habits. Let’s analyze the details of each to help you decide whether the Capital One Venture X or the Chase Sapphire Reserve is the card for you.
Capital One Venture X vs. Chase Sapphire Reserve comparison
Here’s what to know about the cards at first glance.
Feature
Capital One Venture X
Chase Sapphire Reserve
$395
$795
Earn 75,000 bonus miles after spending $4,000 on purchases in the first three months from account opening.
Earn 150,000 bonus points after spending $6,000 on purchases in the first three months from account opening.
10 miles per dollar spent on hotels and rental cars booked through Capital One Travel
5 miles per dollar spent on flights and vacation rentals booked through Capital One Travel
2 miles per dollar spent on all other eligible purchases
10 points per dollar spent on Peloton equipment and accessory purchases of $150 or more (through Dec. 31, 2027; maximum of 50,000 points)
8 points per dollar spent on purchases made through Chase Travel℠, including The Edit
5 points per dollar spent on Lyft rides (through Sept. 30, 2027)
4 points per dollar spent on flights and hotels booked directly
3 points per dollar spent on dining worldwide
1 point per dollar spent on everything else
Purchases that qualify for the annual $300 travel credit will not earn points.
$300 annual statement credit on bookings through Capital One Travel
Global Entry/TSA PreCheck credit
Annual $300 travel credit
Complimentary subscriptions for Apple TV and Apple Music (through June 22, 2027)
StubHub and Viagogo credit (through Dec. 31, 2027; activation required)
Capital One and Priority Pass lounge access
Complimentary Hertz Gold Rewards President’s Circle status*
No foreign transaction fees
Travel and purchase protections
Primary auto rental collision damage waiver
10,000 bonus miles each account anniversary
Sapphire lounge access, Priority Pass Select membership and access to select Air Canada Maple Leaf lounges when flying on a Star Alliance airline
IHG One Rewards Platinum Elite status (through Dec. 31, 2027)
No foreign transaction fees
Primary auto rental collision damage waiver
Rental car benefits and elite status with Avis and National
Travel and purchase protections
Trip cancellation and interruption coverage
Plus, you can unlock these benefits after spending $75,000 or more in a calendar year:
IHG One Rewards Diamond Elite status
Southwest Rapid Rewards A-List status
World of Hyatt Explorist status
$500 Southwest Airlines Chase Travel credit
$250 Shops at Chase credit
*Upon enrollment, accessible through the Capital One website or mobile app, eligible cardholders will remain at that status level through the duration of the offer. Please note, enrolling through the normal Hertz Gold Plus Rewards enrollment process (e.g., at hertz.com) will not automatically detect a cardholder as being eligible for the program, and cardholders will not be automatically upgraded to the applicable status tier. Additional terms apply.
Capital One Venture X vs. Chase Sapphire Reserve welcome offer
New Venture X cardholders can earn 75,000 bonus miles after spending $4,000 on purchases in the first three months from account opening.
TPG’s May 2026 valuations place Capital One miles at 1.85 cents apiece, making this welcome offer worth $1,388.
THE POINTS GUY
Meanwhile, new Sapphire Reserve cardholders can earn 150,000 bonus points after spending $6,000 on purchases in the first three months from account opening.
TPG’s May 2026 valuations place Chase Ultimate Rewards points at 2.05 cents apiece, making this welcome offer worth $3,075.
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Chase Ultimate Rewards points are slightly more valuable than Capital One miles, in part because of Chase’s high-value transfer partners.
Winner: Sapphire Reserve. Its welcome bonus is worth more.
Capital One Venture X vs. Chase Sapphire Reserve benefits
Both cards offer a $300 annual travel credit, but there are key differences to consider. The Venture X‘s travel credit isn’t flexible, as you have to book through Capital One Travel to receive it.
Meanwhile, the Sapphire Reserve‘s credit is easier to use, as it automatically applies to any travel purchase up to $300 and doesn’t require booking directly with Chase.
HOTEL ALFONSO XIII SEVILLE/FACEBOOK
The credit on the Sapphire Reserve can cover everything from tolls to parking meters to international subway fares. Additionally, with the Sapphire Reserve, you receive multiple credits, including two up-to-$250 credits for prepaid hotel stays of at least two nights made through The Edit and an up to $150 biannual credit for Sapphire Reserve Exclusive Tables booked through OpenTable.
When it comes to lounge access, both cards offer a Priority Pass membership. This grants access to over 1,800 lounges for the cardholder and up to two guests.
Both issuers are also actively expanding their own lounge networks.
10 points per dollar spent on Peloton equipment and accessory purchases of $150 or more (through Dec. 31, 2027; maximum of 50,000 points)
8 points per dollar spent on purchases made through Chase Travel℠, including The Edit
5 points per dollar spent on Lyft rides (through Sept. 30, 2027)
4 points per dollar spent on flights and hotels booked directly
3 points per dollar spent on dining worldwide
1 point per dollar spent on everything else
Elevated earning rates on flights and hotels booked directly and Chase Travel purchases apply only after exhausting the $300 annual travel credit.
According to TPG’s valuations, the Venture X offers an 18.5% return on hotels and rental cars booked through Capital One’s portal, while the Sapphire Reserve returns 16.4% on purchases through Chase Travel.
The Venture X offers simplicity with 2 miles per dollar spent on all other purchases. The Sapphire Reserve offers higher returns in certain categories, including 4 points per dollar spent on hotels and flights booked directly and 3 points per dollar spent on dining purchases.
Frequent travelers will likely earn more with the Sapphire Reserve’s bonus categories than they will with the Venture X’s flat-rate earning structure.
Winner: Sapphire Reserve. It offers bonus earnings in categories beyond travel portal bookings.
Redeeming rewards with the Capital One Venture X vs. the Chase Sapphire Reserve
The most valuable option for redeeming with either the Capital One Venture X or the Sapphire Reserve is transferring points or miles to travel partners. However, that’s not the only way to use your rewards on either card.
ZACH GRIFF/THE POINTS GUY
Capital One miles and Chase Ultimate Rewards points can both be used for flat-rate redemptions on each respective issuer’s travel portal.
With the Chase Sapphire Reserve, your points can generally be used to book travel directly through Chase Travel at a value of up to 2 cents per point, depending on the card and the specific redemption, with the Points Boost feature (see your rewards program agreement for full details).
With select hotels, your points may even be worth up to 2.5 cents per point through this feature.
While this typically isn’t as rewarding as transferring your points to Chase’s transfer partners, this redemption option is useful if you have trouble finding award space.
Meanwhile, the Venture X offers fixed-rate travel redemptions at just 1 cent per mile — and while this can be applied to any travel purchase charged to the card, it’s still a notably lower rate than what you can get with the Sapphire Reserve.
Both the Venture X and the Sapphire Reserve also offer less lucrative redemption options, such as gift cards and cash back.
Winner: Sapphire Reserve. Redeeming your rewards for travel is up to 50% more lucrative than with the Venture X.
Transferring rewards with the Capital One Venture X vs. Chase Sapphire Reserve
Transferring rewards to travel partners is the best way to maximize those hard-earned points and miles.
Both Chase and Capital One offer an impressive list of transfer partners, making redeeming rewards the best option.
With the Sapphire Reserve, you can transfer your Ultimate Rewards points at a simple 1:1 ratio.
On the other hand, the Capital One miles program has partners that transfer at a 1:1 ratio for the most part, but a couple of exceptions transfer at a less favorable ratio.
You can also take advantage of transfer bonuses to get maximum value.
Winner: Tie. Despite Capital One having more transfer partners, not all transfers occur at a 1:1 ratio.
Should I get the Capital One Venture X or the Chase Sapphire Reserve?
If you value broader earning potential and a flexible travel credit, the Sapphire Reserve is a good choice. But if you prefer paying a lower annual fee and frequently travel out of an airport with a Capital One Lounge, the Venture X is likely the better card for you.
Bottom line
Both the Capital One Venture X Rewards Credit Card and the Chase Sapphire Reserve have their own strengths and weaknesses, and it really comes down to your preference on what benefits are useful to you or not.
However, for a much more manageable annual fee, almost half of the Sapphire Reserve, the Venture X is a fantastic offering — if you don’t mind using the travel portal to unlock many of the benefits on the card.
For those who prefer to book directly with travel providers and want more statement credits and benefits, the Chase Sapphire Reserve is likely the better option for you, though it comes with a higher $795 annual fee.
For Capital One products listed on this page, some of the benefits may be provided by Visa® or Mastercard® and may vary by product. See the respective Guide to Benefits for details, as terms and exclusions apply.
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