Brain Health: Five Simple Habits That Can Help Keep Your Mind Sharp
How do we keep our minds sharp as we age? Is there a special diet, exercise program or brain-training activity that can help prevent memory loss and dementia? Dr. Ron Petersen, a neurologist and leading dementia researcher whose article appeared in the October 27, 2026 Washington Post, says the answer isn't one magic solution. Instead, it's a combination of everyday habits that support both physical and cognitive health. Here are five important ways to invest in your brain health:
Keep Moving: Exercise Is Good for Your Brain, Too
If there's one habit worth prioritizing, it's physical activity. Exercise does more than strengthen our muscles, improve balance and protect our cardiovascular health. It also supports the brain by improving circulation and helping maintain the systems involved in memory and cognitive function. Aim for at least 150 minutes of aerobic exercise each week which is just 30 minutes a day, five days a week. It's important to include strength and balance exercises in your routine. Maintaining muscle strength and balance helps preserve independence and reduces the risk of falls. If you're not currently active, start slowly and gradually build up. Even short periods of movement are worthwhile.
A good starting goal:
30 minutes of aerobic activity five days a week
Strength training two or three times a week
Balance and flexibility exercises several times a week
Challenge Your Brain: Never Stop Learning
Just as our muscles benefit from exercise, our brains benefit from mental stimulation, but that doesn't mean spending hours doing crossword puzzles, Sudoku or other brain-training games. The goal is to keep learning, exploring and challenging yourself. Think about activities that interest you and encourage you to think in new ways rather than simply repeating activities for which you're already comfortable. Learning something unfamiliar forces your brain to adapt, process information and develop new skills.
For example:
Read books, magazines or articles about subjects that interest you
Learn a new language
Take a class or attend a lecture
Try painting, photography or another creative hobby
Play cards, chess or strategy games
Learn how to use new technology
Explore a subject you've always wanted to understand better
The takeaway: Don't stop being curious. Give your brain something interesting to work on every day.
Eat for Your Heart and Your Brain Benefits, Too
What we eat affects more than our waistlines and cholesterol levels. Nutrition also plays an important role in maintaining brain health. Dr. Petersen favors eating patterns similar to the Mediterranean and MIND diets. Both emphasize foods that support cardiovascular health and may help promote healthier cognitive aging. Some of the best choices include:
Leafy green vegetables: Spinach, kale, broccoli and other greens
Berries and fruit: Blueberries, strawberries and other colorful fruits
Nuts: Walnuts, almonds and other unsalted nuts
Beans and legumes: Excellent sources of fiber and plant-based protein
Fish: Particularly fish rich in omega-3 fatty acids (salmon)
Whole grains: Oatmeal, brown rice and whole-grain bread
Healthy fats: Olive oil, nuts and seeds
At the same time, try to limit highly processed foods, excessive added sugar, large amounts of red meat and foods high in saturated fat. What's good for your heart and blood vessels is generally good for your brain. Start by adding more vegetables, eating fish regularly and replacing some processed foods with healthier alternatives.
Get Enough Sleep: Give Your Brain Time to Recharge
Sleep is another important part of maintaining cognitive health. While we're sleeping, our brains are busy performing important functions related to memory, learning and recovery. Consistently poor sleep can affect concentration, memory and mental sharpness. Sleep problems are also associated with increased risk of cognitive difficulties. Here are four habits that can help improve your sleep:
Maintain a regular schedule. Try to go to bed and wake up at approximately the same time each day.
Limit caffeine later in the day. Afternoon and evening caffeine can interfere with sleep quality.
Create a relaxing bedtime routine. Give yourself time to wind down before going to bed.
Don't ignore sleep problems. Persistent insomnia, loud snoring, gasping during sleep or excessive daytime sleepiness are worth discussing with your health-care provider.
Stay Socially Connected: Don't Underestimate the Power of Relationships
This may be one of the most overlooked aspects of brain health. As we get older, our social circles sometimes become smaller. Retirement, relocation, health challenges and the loss of friends or family members can make it easier to become isolated. Research has linked social isolation and loneliness with an increased risk of cognitive decline and dementia. The solution doesn't have to be complicated. Make an effort to maintain relationships and participate in activities that bring you together with other people. Some ideas include:
Join a walking or fitness group
Have lunch with friends regularly
Volunteer for a local organization
Join a book club
Play cards or participate in group games
Take a class
Participate in community activities
Spend time with family and grandchildren
Group exercise classes are particularly valuable because they combine two important brain-health habits: physical activity and social interaction.
The Bottom Line: It's Never Too Late to Invest in Your Brain Health
One of the most encouraging messages from Dr. Petersen's research is that healthy cognitive aging isn't about finding a miracle cure or purchasing an expensive supplement. It's about the everyday decisions we make. These habits won't guarantee that you avoid Alzheimer's disease or other forms of dementia. Age, genetics and other factors also play important roles. However, research suggests that addressing certain lifestyle and cardiovascular risk factors can help reduce the risk of cognitive decline.
Move your body. Challenge your mind. Eat nutritious foods. Get adequate sleep. Stay connected with other people.
Inspired by the Washington Post article, "At 80, he's a top dementia expert. Here's how he keeps his brain healthy," by Richard Sima.