Cognitive decline has become a major public health concern in the United States. Between 2013 and 2023, the percentage of adults reporting cognitive disability rose from 5.3 percent to 7.4 percent, with young adults ages 18 to 39 experiencing the biggest increase. The numbers are even more alarming for older adults: over 7 million Americans are currently living with Alzheimer’s, and roughly one in nine people age 65 and older is affected.
These are certainly scary numbers. If you’ve watched a loved one struggle with cognitive decline, you know just how devastating it can be. While new studies are beginning to explore ways to reverse dementia, the most effective strategies currently focus on preventing cognitive decline through the right lifestyle choices.
Men’s Journal spoke with three medical experts to understand the habits and strategies that can make the biggest difference for long-term brain health. Read on to learn the actionable steps you can take today to slow cognitive decline.
Healthy Habits to Protect Brain Health
Exercise Daily
It’s no surprise that exercise is at the top of the list. Numerous studies have shown that regular physical activity supports brain health by improving blood flow, reducing inflammation, and strengthening neural connections, all of which can help slow cognitive decline.
“I encourage patients to think less about formal workouts, and more about daily movement that raises the heart rate,” says Rohit Vuppuluri, DO, double-board certified Interventional Cardiologist. “Brisk walking for 30 minutes most days of the week improves blood flow to the brain, supports healthy blood vessels, and helps regulate blood pressure and blood sugar. All of these are critical for long-term cognitive health.”
Follow a Mediterranean Diet
Poor diet can lead to chronic inflammation and impaired blood flow to the brain, which increases your risk of cognitive decline and dementia. Following Mediterranean-style diets has been linked to a lower risk of mild cognitive impairment and Alzheimer’s disease.
“A Mediterranean dietary pattern is based around vegetables, fruits, whole grains, legumes, nuts and seeds, olive oil as a primary fat, and fish one to two times a week while limiting red meat, butter, sweets, and refined carbohydrates,” says Matthew Landry, PhD, RN, of UC Irvine. “These dietary patterns help to reduce chronic inflammation and oxidative stress, two key drivers of neuronal damage and aging.”
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Challenge Your Brain
Just like your biceps or chest, the brain needs regular exercise to stay strong and sharp. Many of us stop learning new things, quit reading, or avoid mental challenges after we graduate, and that’s a big mistake.
“The mental stimulation that comes from challenging your brain to learn something new, like trying a different hobby, taking an online class, or learning a new language, helps build cognitive resilience and slow age-related decline,” says Roy Hamilton, MD, MS, McKnight Brain Research Foundation trustee and professor at the University of Pennsylvania School of Medicine. “Activities like building puzzles and playing board games encourage strategic thinking and are also good ways to keep the brain sharp.”
Get Enough Sleep
Chronic poor sleep is one of the most overlooked contributors to cognitive decline. Prioritizing a consistent bedtime and getting enough rest is a major win for your brain, no matter what anyone else says.
“During deep sleep, the brain clears metabolic waste that builds up throughout the day. I see many patients who prioritize everything except sleep, yet even modest changes like consistent bedtimes, limiting alcohol at night, and treating sleep apnea can meaningfully support memory and focus over time,” Vuppuluri says.
Related: Disrupted Circadian Rhythms May Increase Risk of Heart and Metabolic Disease, Study Finds
Control Cardiovascular Risk Factors
“Conditions like high blood pressure, diabetes, and heart disease can increase your risk of dementia, stroke, and other conditions that negatively affect the brain,” Hamilton says. “Managing these risks by being proactive about your preventive health can go a long way in protecting your brain and cognitive health as you age.”
You can manage such risk factors by maintaining a healthy weight, eating a balanced diet, keeping up with regular medical check-ups and medications, quitting smoking, and avoiding excessive drinking.
Stay Social
Getting older doesn’t mean we can skip out on connection. Lacking friends or a supportive community can take a serious toll on the brain.
“I often see sharper cognitive aging in patients who remain socially connected and mentally curious,” Vuppuluri says. “Regular conversation, learning new skills, and reading or playing strategy-based games help maintain neural connections. Isolation, on the other hand, is associated with faster cognitive decline ,and it is something we still do not talk about enough in medicine.”
“Humans are social creatures, and a lot of the brain’s normal activity is devoted to interacting with others,” Hamilton adds. “Whether you volunteer, join a club, or set aside time to spend with friends and family, meaningful social interaction helps ward off social isolation and loneliness.”
Manage Stress
Many Americans live in a chronic state of fight or flight. Long-term stress raises cortisol levels, worsens sleep, and increases blood pressure and inflammation, all of which negatively affect brain health.
“I encourage patients to build daily stress-management practices into their routines, whether that means mindfulness, prayer, breathing exercises or simply protected time away from screens and work demands,” Vuppuluri says.
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Prioritize Omega-3s
Studies have found that omega-3 supplementation increases phosphatide levels in the brain, increases neurotransmitter release, and improves cognition.
“The best ways to get in your omega-3s are to consume fatty fish like salmon, sardines, and trout, or plant-based options like flaxseed, chia seeds, or walnuts,” Landry says. “Omega-3s help reduce neuroinflammation, and DHA—a type of omega-3—is a structural component of neuron membranes.”
Limit Ultra-Processed Foods
Updates to the U.S. dietary guidelines focus on steering Americans away from ultra-processed foods due to their links to heart disease, chronic inflammation, obesity, and yes, cognitive decline.
“Ultra-processed foods, like sugary beverages, packaged snacks, fast food, and processed meats, displace nutrient-dense options in our diets that help with brain repair,” Landry says. “There’s also preliminary evidence that ultra-processed foods increase systemic inflammation and impair cerebrovascular health.”
“Excess sugar, ultra-processed foods, and saturated fats contribute to vascular inflammation, which directly impacts brain health over time,” Vuppuluri adds.
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