Your brain supports how you think, learn, remember, move, and experience the world. As you grow older, caring for your overall health can support your brain, independence, and ability to continue doing the things that matter to you.
The good news is that there are many things you can do every day to support your brain. Eating well, staying physically active, getting good-quality sleep, and staying connected with others all play an important role. None of this is about perfection. It’s about finding habits that fit your life and support your well-being over time.
Let’s take a closer look at some lifestyle strategies that can help you to support your brain health.
What you eat affects how you feel day to day, including how well you think and concentrate. Eating patterns that support cardiovascular health may also support brain health, so a good rule of thumb is to eat “green and lean.”
One approach that is often recommended is a Mediterranean style of eating. This eating pattern emphasizes vegetables, fruits, whole grains, beans, nuts, fish, and unsaturated fats, while limiting foods high in saturated fat, added sugar, or sodium. For many people, that looks like:
You do not necessarily need to eliminate particular foods. Instead, consider eating foods high in saturated fat, added sugar, or sodium less often. A balanced diet can support cardiovascular health, which is closely connected with brain health.
Staying well hydrated also matters. Drinking enough water throughout the day can help with focus and energy levels. Drink fluids regularly unless a healthcare professional has advised you to limit them. Fluid needs vary, so ask for individualized guidance if you have heart or kidney disease or take medicines that affect fluid balance.
Keeping your body moving is one of the simplest ways to support both your physical health and your thinking skills. Physical activity supports cardiovascular health, mobility, mood, sleep, and the ability to think and function independently.
You don’t need to run marathons or follow rigid schedules. Even a brisk walk around the neighborhood, a bike ride, swimming, dancing in your living room, or tending a garden can make a big difference. Strength exercises, like lifting light weights, and gentle practices like yoga or tai chi, are other ways to keep your muscles and mind engaged. Work toward at least 150 minutes of moderate-intensity activity each week, along with muscle-strengthening activities on at least two days and activities that support balance.
Start gradually and adapt activities to your health, mobility, and abilities. If you have a health condition, ask a healthcare professional which activities are appropriate for you. But what really matters is finding activities you enjoy and can fit into your life. Exercising with friends, joining classes, or signing up for a training program can make it easier to make new habits stick and can add social benefits.
Regular physical activity can support thinking, mood, sleep, mobility, and overall health. Even small, consistent steps matter. The habits that you build now can help you stay independent and engaged in the things you love as you grow older.
A good night’s sleep helps your brain recover and get ready for a new day. Sleep supports memory, attention, mood, and the brain’s normal maintenance processes. Without enough rest, you may feel foggy, forgetful, irritable, or fatigued.
Most adults need approximately 7 to 9 hours of sleep each night, although individual needs vary. Try to go to bed and wake up at roughly the same time every day, even on weekends. This habit can help your body settle into a rhythm. Make your bedroom dark, quiet, and cool and avoid screens and big meals before bed. Talk with a healthcare professional if you regularly have difficulty sleeping, do not feel rested, snore loudly, have pauses in breathing during sleep, or experience excessive daytime sleepiness. Small changes in your habits and tailored guidance from a professional can make a big difference in how you sleep.
Your brain thrives on challenges and learning new things helps keep it active. When you learn new things or practice new skills, you build new connections in your brain. Learning meaningful new skills can keep you mentally engaged and may support cognitive health.
It doesn’t have to be complicated. Try a crossword puzzle, join a book club, or take a language or dance class. Mixing fun, learning, and social time is a triple win for your brain. The key is to find activities that you enjoy and look forward to - that’s what helps build long lasting habits and benefits your brain over time. Small opportunities to learn or try something unfamiliar can help you remain curious and engaged. For example, trying a new route on your walk, or experimenting with a recipe you’ve never cooked before can spark curiosity and keep you mentally active.
Your brain and body work as a team. If you take care of your body, your brain will thank you. Conditions such as high blood pressure, diabetes, hearing or vision loss, poor nutrition, obesity, or significant unintended weight loss may affect cognitive and overall health if they are not addressed.
Simple steps can make a big difference. Regular checkups, including hearing and vision tests, help you catch problems early. Care for your oral health, take medicines as prescribed, and follow your healthcare professionals’ recommendations for medical, dental, hearing, and vision care. Avoid tobacco, limit alcohol, use appropriate protective equipment to reduce the risk of head injury, and review medications periodically with a healthcare professional. Small, consistent care for your body helps your brain stay healthy too and keeps you independent for longer.
People are social creatures, and having someone to talk to and laugh with makes us feel happy and supported. Social isolation and loneliness are associated with poorer mental and physical health, including a higher risk of cognitive decline.
Make time each week to connect with friends, family, or neighbors. Join a club, volunteer, or go to community events. Even a brief conversation with a neighbor or a call to a loved one can support connection and emotional well-being. The key is staying engaged in ways that feel meaningful to you.
What gives your life meaning? Whether it’s caring for others, practicing your faith, creating something, or volunteering, having a sense of purpose can support your wellbeing. A sense of purpose can support motivation, emotional well-being, and continued engagement in meaningful activities.
Doing things that feel significant to you—like taking care of your children or grandchildren, mentoring, helping others, or creating art—can keep you motivated and fulfilled.
Taking care of your mental health is just as important as caring for your body. Ups and downs in our emotions are part of life, but ongoing stress, depression, or anxiety can affect sleep, attention, memory, and overall well-being.
Check in with yourself regularly and notice how you feel. Meditating, mindfulness, and deep breathing exercises can help you manage stress and feel more grounded. And if you ever feel stuck or overwhelmed, reaching out to a professional can provide support and guidance tailored to you.
Healthy habits work best when done together. For example, a daily walk with a friend can give you exercise, social connection, and purpose all at once. Start small and keep track of how you feel over time. Together, these habits can support overall and brain health and may help reduce the risk of cognitive decline. They also give you more control over your day-to-day life and help you stay independent.
It is never too late to begin. You do not need to change everything at once. Choose one manageable step and build from there.
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Office of the Surgeon General (OSG). Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community [Internet]. Washington (DC): US Department of Health and Human Services; 2023–. Available from: https://www.ncbi.nlm.nih.gov/books/NBK595227/
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