Adapted from the U.S. National Institutes of Health (NIH), “Cognitive Health and Older Adults.”
Cognitive health, the ability to think clearly, learn, and remember, is essential for everyday life. It is one part of overall brain health, which also includes movement, emotions, sensation, and the five senses. While some influences on brain health (such as ageing and genetics) can’t be changed, many lifestyle choices can support your brain now and in the future. This article summarizes practical, research-informed steps you can take to help maintain cognitive health.
What Is Brain Health?
Brain health refers to how well your brain functions across several areas:
Cognitive health — how well you think, learn, and remember
Motor function — your ability to make and control movements, including balance
Emotional function — how you interpret and respond to emotions
Tactile/sensory function — how you feel and respond to touch (pressure, pain, temperature) and how well you see, hear, taste, and smell
Brain health can be affected by age-related changes, injuries (e.g., stroke or traumatic brain injury), mood disorders (e.g., depression, substance use disorder or addiction), and diseases such as Alzheimer’s and related dementias. Although not all factors are modifiable, small everyday changes can add up and support cognitive function.
1) Take care of your physical health
Get recommended health screenings.
Manage chronic conditions such as diabetes, high blood pressure, depression, and high cholesterol.
Review your medications with a healthcare professional to understand possible effects on memory, sleep, or brain function.
Treat age-related sensory changes (e.g., hearing or vision loss).
Reduce fall risk and other accidents that can injure the brain.
Limit alcohol (some medicines interact dangerously with alcohol).
Quit smoking and avoid other nicotine products.
Follow a nutrient-dense diet, low in animal fats and high in vitamins and fibre.
Aim for 7–9 hours of sleep each night.
2) Manage high blood pressure
Preventing or controlling hypertension helps both the heart and the brain. Long-term studies show that high blood pressure in midlife (40s–60s) raises the risk of cognitive decline later on. Clinical research also indicates that lowering blood pressure reduces the risk of mild cognitive impairment, a known risk factor for dementia. Because hypertension often has no symptoms, regular check-ups are important. Your doctor may recommend exercise, dietary changes, and/or medication.
3) Eat healthy foods
A balanced diet can reduce the risk of chronic illnesses (heart disease, diabetes) and may support brain health. In general, choose fruits and vegetables, whole grains, lean meats/fish/poultry, and low-fat or non-fat dairy; limit solid fats, sugar, and salt; watch portions; and drink enough water.
Note: Some dietary patterns (e.g., Mediterranean or MIND diets) show promising—but not conclusive—evidence for preserving cognition.
4) Be physically active
Regular physical activity—exercise, household tasks, or active hobbies—can help you:
Maintain and improve strength
Boost energy
Improve balance
Prevent or delay heart disease, diabetes, and other conditions
Improve mood and reduce depression
Studies link physical activity to healthier brain structure and function (e.g., better memory-related brain regions and glucose metabolism). Guideline: at least 150 minutes (2.5 hours) of physical activity per week. Walking is a good start. If you’re inactive or considering vigorous exercise, consult your healthcare provider.
5) Keep your mind engaged
Structured cognitive training (e.g., memory, reasoning, speed of processing) can help maintain certain abilities. Beyond formal training, learning new, meaningful skills—such as quilting, digital photography, music, theatre, dance, or creative writing—may improve wellbeing and aspects of cognition. Evidence is growing but not definitive; choose activities you enjoy and can sustain.
6) Stay socially connected
Active social engagement helps reduce isolation and may support cognitive function. Studies suggest that regular social contact—in person or via phone/video—relates to better late-life cognition. Consider volunteering or joining interest groups through community centres, libraries, or online communities.
7) Manage stress
Short-term stress can focus attention, but chronic stress may alter the brain, affect memory, and raise dementia risk. Helpful strategies include:
Regular exercise (e.g., tai chi, nature walks)
Journaling to process worries and solutions
Relaxation techniques such as mindfulness and breathing exercises
Positive coping (letting go of the uncontrollable, practising gratitude, enjoying simple moments)
8) Reduce risks to cognitive health
Some factors that can be modified or managed include:
Health problems such as hypertension or depression
Brain injuries (e.g., from falls or accidents)
Certain medications or improper medication use
Physical inactivity
Unhealthy diet
Smoking
Excessive alcohol use
Sleep problems
Social isolation and loneliness