17 Simple Ways to Take Care of Your Brain at Any Age

“Everything that's good for the body is good for the brain,” says neurologist Suzanne O'Sullivan, and with that in mind, a group of internationally renowned specialists shared 17 simple, science-backed recommendations for maintaining brain health and delaying cognitive decline.

According to The Guardian, these tips, based on clinical experience and research, show that small lifestyle changes can make a significant difference in protecting the mind as we age.

With increasing life expectancy comes increased concern about cognitive decline. Neurologists consulted by The Guardian agree that brain health is closely linked to overall physical and mental well-being.

Dr. O'Sullivan, of the National Hospital for Neurology and Neurosurgery in London, emphasizes that “with each passing year, my lifestyle becomes healthier.” He explains that, although many degenerative brain diseases do not originate in daily habits, they can be mitigated by an active lifestyle, a balanced diet, and restful sleep.

Professor Tom Solomon of the University of Liverpool adds that "things that are good for the blood vessels are also good for the brain," as a significant proportion of dementia cases are related to vascular damage. Therefore, keeping blood pressure under control and maintaining cardiovascular health are essential to preserving brain function.

The 17 habits recommended by neurologists

1. Sleep well and on schedule

Sleep allows the brain to "cleanse" itself of toxic proteins associated with neurodegenerative diseases. Poor sleep, on the other hand, accelerates deterioration.

2. Exercise three times a week

Physical activity improves cerebral blood flow, reduces blood pressure, and stimulates the release of neurotrophic factors that strengthen neurons.

3. Avoid daily alcohol

Even in small amounts, regular alcohol consumption can impair memory and increase the risk of dementia. It is only recommended on special occasions.

4. Don't smoke

Tobacco damages the blood vessels of the brain and accelerates degenerative processes. Smoking is one of the clearest risk factors for neurological diseases.

5. Eat a Mediterranean diet

Rich in vegetables, legumes, fish, whole grains, and olive oil, this dietary pattern protects cognitive function and reduces the risk of Alzheimer's.

6. Replace butter with olive oil

The saturated fat in butter is inflammatory. Extra virgin olive oil, rich in antioxidants, promotes vascular and neuronal health.

7. Stay hydrated

Drinking at least two liters of water a day helps prevent headaches and improves mental performance. Dehydration directly affects concentration.

8. Avoid excessive coffee

Excessive caffeine consumption can disrupt sleep and trigger headaches. For those at risk, it is suggested to minimize it.

9. Maintain physical balance (such as standing on one leg)

This type of exercise improves coordination and activates brain regions related to mobility and cognition, especially useful for older adults.

10. Reduce chronic stress

Long-term stress increases cortisol, a hormone that damages the hippocampus, a key area for memory. Relaxing is also part of taking care of yourself.

11. Learn new things (languages, instruments)

Learning challenges the brain, activates multiple regions, and promotes neuroplasticity. The more you learn, the more connections you strengthen.

12. Cultivate a "positive obsession"

Having an intense hobby (such as chess, reading, or music) keeps the mind stimulated and improves motivation and mental focus.

13. Set limits with your cell phone

Compulsive phone use leads to chronic distraction. Limiting notifications and setting usage times allows the brain to regain its attention span.

14. Use technology to connect with others

Especially for older adults or those with limited mobility, technology can reduce isolation and promote socialization, a protective factor against dementia.

15. Take care of your hearing and vision

Sensory loss reduces contact with the environment and can accelerate deterioration. Wearing hearing aids or glasses helps you stay active and socially integrated.

16. Wear a helmet when riding a bike

Protecting your head reduces the risk of traumatic brain injuries, which are associated with a higher incidence of neurodegenerative diseases.

17. Accept minor forgetfulness as part of aging

Forgetting specific things does not indicate dementia. Knowing how to distinguish between normal forgetfulness and warning signs helps reduce anxiety and lead to timely consultation.

Normalizing Mild Memory Loss with Age

Finally, the neurologists consulted by The Guardian remind us that some memory loss is a natural part of aging. O'Sullivan points out that the decline begins in the third decade of life, and Solomon reassures those who forget everyday details, such as the reason they went upstairs to a room. "That's not a reason to see a doctor," he clarifies.

The difference between common forgetfulness and the symptoms of dementia is often obvious to specialists, who observe that dementia patients don't even remember the reason for their visit.