From Men's Health · Alyssa Shaffer · · 1m 20s
6 Habits for Long-Term Brain Health
Science-backed habits to maintain cognitive function through aging.
In brief
Science-backed habits to maintain cognitive function through aging. Regular exercise, the MIND diet, seven hours of sleep, avoiding smoking, stress management, and minimizing multitasking improve long-term brain health. Originally reported by Men's Health.
Cardio and Strength Training
Regular aerobic exercise boosts blood flow to the brain while resistance training improves memory and focus.
“AEROBIC EXERCISE IS probably the most important thing you can do to keep your brain function strong”
MIND Diet Benefits
The MIND diet combines fruits, vegetables, whole grains, and healthy fats to reduce dementia risk by 30 percent.
“Research has associated closer adherence to the MIND diet with slower cognitive decline”
Sleep Duration
Sleeping seven hours nightly reduces dementia risk by 30 percent compared to short sleep patterns.
“A 25-year study of nearly 8,000 adults found that persistent short sleep, six hours or less a night, was associated with a 30 percent higher risk of dementia”
Avoid Smoking and Alcohol
Smoking increases dementia risk while limiting alcohol to one drink daily protects brain health.
“Smoking accelerates atherosclerosis, not only in the heart, but also in the brain vessels”
Stress Management
Chronic stress harms cognitive function; mindfulness practices improve focus and memory.
“Stress can impact sleep, metabolism, and blood pressure”
Minimize Multitasking
Rapid task switching reduces focus and increases errors; dedicated time blocks improve mental stamina.
“The brain doesn’t truly multitask, it rapidly switches between activities”
Long-Term Brain Benefits
These habits strengthen memory, focus, and mental stamina for decades while reducing dementia risk.
“The habits that support both don’t have to be complicated. The following six science-backed strategies can help strengthen your memory, focus, and mental stamina now, and help protect your cognitive health for years to come”
Key Habits Summary
Follow CDC guidelines: 150 minutes of moderate exercise weekly, seven hours of sleep, one drink of alcohol daily, and stress management techniques.
“Your Brain Boost: At a minimum, follow the CDC’s adult physical activity recommendations”
Long-Term Cognitive Protection
These habits reduce dementia risk by 30 percent and improve memory, focus, and mental stamina through aging.
“Research has found that people who started healthy behaviors like being physically active and following a healthy diet in early adulthood had better cognitive performance and healthier brain structures later in life”
The big picture
Regular exercise, the MIND diet, seven hours of sleep, avoiding smoking, stress management, and minimizing multitasking improve long-term brain health.
