Medically reviewed by Michael Menna, DO
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- Physical activity, maintaining healthy sleep habits, and eating a balanced diet support your cognitive function as well as your physical health.
- Participating in activities such as volunteer work, hobbies, and caring for animals can bring joy and strengthen cognitive function.
- Making sustainable tweaks over time can help you make lasting lifestyle changes.
You may be familiar with lifestyle changes that support physical health, like exercise, sleep, and nutrition. These same healthy habits (and more) can boost your brain health, too.
1. Doing Regular Physical Activity
Physical activity supports both your body and mind. Research shows that physical activity can improve your learning ability, memory, decision-making, and more.
Aerobic activity, such as walking, swimming, running, cycling, or dancing, has been shown to be particularly beneficial as you age. Studies show aerobic activity during midlife can reduce your risk of dementia and cognitive impairment later in life. To make sure you’re getting enough aerobic activity, aim for 150 minutes of moderate-intensity aerobic exercise and at least two days of strength training per week.
2. Getting Enough Sleep
Getting seven to eight hours of sleep each night can help preserve your attention, memory, decision-making, and more. It’s normal to experience sleep disruptions as you age, but maintaining habits to support your sleep can help you sleep better. Some helpful sleep habits may include:
- Go outside in the sunlight during the day
- Use bright light therapy lamps indoors to mimic sunlight
- Keep a sleep routine each night
If you’re still having trouble sleeping, you may find relief from napping during the day, if you are able. However, try to keep your afternoon naps short to avoid affecting your nighttime sleep.
3. Eating a Balanced Diet
Eating a variety of foods that support your physical health can also help your brain. Balanced diets with a range of protein, fat, and carbohydrates are important.
Certain nutrients may help support cognition in particular. These include, but are not limited to:
- Poly- and monounsaturated fats, such as omega-3 fatty acids
- B-group vitamins
- Iron
- Dietary fibers and probiotics
Coffee and caffeinated tea have also been shown to improve short-term cognition and reduce cognitive decline.
If you’re looking for additional guidance, specific diets shown to reduce cognitive decline include the Mediterranean, Nordic, DASH, Okinawan, and MIND diets. All of the diets are different, but in general, they emphasize produce, whole grains, and lean proteins and limit sugar and salt. Below is a brief overview of each diet:
| Types of Diets that Support Cognitive Function | ||
|---|---|---|
| Diet | Priority Foods | Limited Foods |
| Mediterranean | Extra virgin olive oil and other monounsaturated fats Vegetables Fruits Plant proteins Whole grains Fish |
Red meat Refined grains Sweets |
| Nordic | Fruits Vegetables Fish Rapeseed (canola) oil Legumes Whole grains Low-fat dairy Low-fat meat, like game and poultry |
Salt Sugar-sweetened foods |
| DASH (Dietary Approaches to Stop Hypertension) | Small portions Nuts Low-fat and non-fat dairy Lean meats Whole grains |
Salt |
| Okinawan | Yellow, orange, and green vegetables Soy Legumes Sweet potato Small amounts of fish Small amounts of rice |
Refined grains Sugar Salt Dairy |
| MIND (Combination of Mediterranean and DASH) | Vegetables, especially green leafy ones Berries Nuts Beans Poultry Fish |
Butter Cheese Fried food Fast food |
4. Volunteering
Volunteering is another evidence-based way to support your cognitive function as you age. A 2019 study looked at older adults who participated in a volunteer program. The researchers found that the more time someone spent volunteering, the better the impact. A follow-up trial showed that the volunteers had an increase in the volume of their hippocampus, the part of the brain that controls memory. However, more research is needed to understand which volunteer opportunities can most support cognitive function.
If you’re looking for volunteer opportunities, you may find that local organizations, such as non-profits, libraries, and animal shelters, can use your support. Finding a cause you care about can make it all the more enjoyable.
5. Practicing Your Hobbies
Participating in hobbies you enjoy can also improve your cognitive function. A 2019 study found that people who participated in groups related to photography and quilting had better episodic memory than those who joined either social clubs or participated in passive activities, like watching TV or reading magazines.
Other research shows that engaging in hobbies can reduce your risk of severe cognitive decline as you age.
6. Taking Care of Animals
Being a pet owner might support your brain, too. Research shows that people who have interactions with animals have more social contact and lower levels of depression, anxiety, and social isolation than those without. Another 2023 study found pet owners older than age 65 scored higher on cognitive tests in research than those without pets.
If you aren’t able to or don’t want the responsibility of having a pet, you could consider volunteering at your local animal shelter, which combines two of these cognitive-boosting habits.
How To Build These Habits Into Your Everyday Life
It’s not always simple to make lifestyle changes to support your health. If you’re looking to improve your cognitive function, maybe pick one or two habits to try first, and make small, incremental changes towards your goal. For example, if you’d like to meet the physical activity guidelines but don’t exercise at all right now, try making a habit of walking around your neighborhood after dinner, and gradually build on it. Once you've worked one habit into your routine, you can start to add another.
