Mind Matters: How to Keep Your Brain Sharp for Life

Your brain is a powerhouse — it’s just three pounds of tissue that controls your thoughts, emotions, and movements. It holds all your memories and coordinates everything your body does. But unlike other parts of the body, your brain doesn’t regenerate lost or damaged neurons, making it crucial to take care of it.

Understanding Brain Health

Brain health encompasses several aspects, including:

  • Cognitive health — thinking, learning, and memory
  • Motor function — movement control and balance
  • Emotional function — interpreting and responding to emotions
  • Tactile function — sensing pressure, pain, and temperature
  • Sensory function — seeing, hearing, tasting, and detecting odors

How to Support Cognitive Health

Developing healthy habits can help keep your brain sharp and reduce the risk of Alzheimer’s disease and related dementias (ADRD). While some people are at a higher risk, brain health is something everyone can improve. 

Here are six key habits to support lifelong brain function:

Manage High Blood Pressure
Heart and brain health are closely connected. High blood pressure, diabetes, and high cholesterol increase the risk of cognitive decline. Get regular screenings, eat a balanced diet, exercise, and take medication (if needed) to maintain healthy blood pressure levels.

Eat for Brain Health
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports cognitive function. Small changes, like swapping white rice for brown and using extra virgin olive oil, can make a big impact.

Stay Active
Regular physical activity boosts brain function, mood, and overall health. Aim for at least 150 minutes of movement each week. Walk, dance, or find an exercise buddy to stay motivated.

Engage Your Mind
Challenging your brain helps prevent cognitive decline. Read, do puzzles, learn a new language, or play an instrument. 

Be Social
Volunteering, joining clubs, or maintaining regular interactions with friends and family can reduce isolation and support brain function.

Prioritize Quality Sleep
Your brain cleans itself while you sleep, so aim for 7–8 hours in a cool, dark room. Avoid caffeine late in the day and unplug from screens an hour before bedtime.

By adopting these habits, you can support cognitive function and reduce your chances of cognitive decline as you age. It’s never too early—or too late—to start!

Sources: mayoclinic.org, nia.nih.gov