By Dr. Robert K. Spees, Flagship Health

As we grow older, concerns about memory and cognitive decline often come to mind. While age and genetics play a role in dementia, the great news is that there are steps you can take to help protect your brain. Research shows that adopting healthy habits can significantly reduce your risk of cognitive decline. Here are five practical and science-backed strategies I recommend to support your brain health and overall well-being.

1. Prioritize Sleep for Brain Recovery

Getting a good night’s sleep is one of the most important things you can do for your brain. While you sleep, your brain works to clear out waste, including harmful substances linked to Alzheimer’s disease. Studies show that poor sleep in older adults can increase the risk of dementia by as much as 30% (American Journal of Preventative Care, 2023).

To improve your sleep:

  • Establish a relaxing bedtime routine.
  • Limit screen time in the evening.
  • Address issues like snoring or insomnia with your doctor.

Even small changes in your sleep habits can make a big difference in protecting your brain.

2. Eat for Brain Health

The foods you eat fuel your brain as well as your body. Diets like the Mediterranean diet – which focus on whole grains, fruits, vegetables, healthy fats, and lean proteins – have been shown to lower the risk of cognitive decline. 

Some brain-friendly foods include:

  • Leafy greens like spinach and kale.
  • Berries, which are rich in antioxidants.
  • Nuts for healthy fats.
  • Fatty fish like salmon or tuna, high in omega-3s.

At the same time, it’s wise to limit processed foods, added sugars, and excessive saturated fats. Eating well doesn’t have to be complicated. Start with simple, balanced meals, and your brain will thank you.

Looking for more guidance? Check out our blog post, Eating Healthy on a Budget, for tips on affordable, brain-friendly nutrition.

3. Build and Maintain Social Connections

Staying connected with others isn’t just good for your mood—it’s essential for your brain health. Research has found that loneliness and isolation can increase the risk of cognitive decline, while strong social connections foster resilience and mental health (Oxford Academic, 2024).

Here’s how you can stay socially active:

4. Exercise Regularly for Cognitive Vitality

Physical activity isn’t just for keeping your muscles strong—it’s also a powerful tool for maintaining brain health. Exercise improves blood flow to your brain and promotes the growth of new neural connections. Research shows that regular physical activity can lower your risk of dementia by up to 30% and Alzheimer’s by as much as 45% (Alzheimer’s Society, 2023).

You don’t have to run a marathon! Start with simple activities like:

  • Brisk walking.
  • Swimming or water aerobics.
  • Dancing. 

Aim for 30 minutes of moderate activity several times a week. If you’re just starting out, take it slow and focus on consistency.

5. Keep Your Brain Challenged

Mental stimulation is critical for maintaining cognitive function. Activities like reading, solving puzzles, playing games, or learning a new skill help create new neural pathways. Even hobbies like knitting, painting, or gardening can stimulate your brain in meaningful ways.

The key is to find activities you enjoy and to keep challenging yourself. Staying mentally active can make your brain more resilient to the effects of aging.

Take Charge of Your Brain Health

While no single solution can guarantee dementia prevention, adopting these habits can help create a strong foundation for long-term cognitive health.

At Flagship Health, we’re here to support you on your journey to aging well. If you have concerns about your brain health or want personalized guidance, don’t hesitate to reach out. Click here to request an appointment with Flagship Health today!

About Dr. Spees

Dr. Robert K. Spees, MD, FACP, is a Board-Certified Internal Medicine physician with over 35 years of experience in caring for adults with complex medical needs. A graduate of Hahnemann Medical College (now Drexel University), he completed his residency at Albert Einstein North in Philadelphia. Dr. Spees is a proud member of the American College of Physicians and has participated in several medical mission trips to Mexico and Central America. Outside of work, he treasures time spent with his family, including his children and grandchildren.