Everyday Habits for Strong Cognitive Health

Many of us assume that memory slips are just a natural part of getting older. But the brain has an incredible ability to stay sharp, flexible, and capable throughout our entire lives. And thanks to decades of research, we now know that long-term cognitive health is deeply influenced by everyday habits and lifestyle choices.

As people live longer than ever, the number of individuals affected by dementia continues to grow. The 2024 Lancet Commission report offers important new insights, identifying untreated vision loss and high LDL cholesterol as additional risk factors for dementia. In total, the Commission estimates that about 45% of dementia cases could be prevented by addressing 14 modifiable factors throughout the lifespan including: less education, hearing loss, high LDL cholesterol, depression, traumatic brain injury, physical inactivity, diabetes, smoking, hypertension, obesity, excessive alcohol, social isolation, air pollution, and visual loss.

Click here to learn more about the Lancet Commission’s findings.

Below are several other proven approaches to help keep your mind active and your memory strong.

Feed Your Mind With Knowledge

Challenging your brain is one of the most powerful tools for maintaining cognitive health. Higher levels of education early in life are linked to stronger memory in older age, but lifelong learning works, too. Pursue a hobby, take a class, volunteer, mentor, or explore a new skill. Mental activity stimulates neural connections and keeps the brain sharp.

Engage All Your Senses

The more senses you engage while learning something new, the more deeply your brain encodes it. Research shows that pairing information with sensory input — especially pleasant scents — activates multiple areas of the brain and improves recall. So when you’re exploring unfamiliar territory, touch, smell, see, hear, and experience as much as you can.

Repeat To Remember

Reinforcement strengthens memory. Whether it’s a name you’ve just learned or a detail you want to recall later, say it out loud or write it down. Using the information immediately creates stronger neural pathways and helps the memory “stick.”

Spread It Out To Remember More

Repetition is most effective when it’s spread out over time. Instead of cramming, revisit new information at gradually increasing intervals — an hour later, a few hours later, the next day. This “spaced repetition” dramatically improves long-term retention, especially for complex material.

Clear The Brain Of Clutter

Freeing your mind from routine mental clutter helps you focus on what really matters. Use calendars, lists, reminder apps, maps, and designated spots for everyday items like keys and glasses. When your environment is organized, your brain has more capacity for creativity, problem-solving, and meaningful thought.

Mindset Matters

Your mindset has a measurable impact on memory. Studies show that adults who internalize negative stereotypes about aging perform worse on memory tasks — while those who view aging positively do better. Trust that you can strengthen your cognitive skills, and you’re far more likely to follow through with the habits that support them.

Lifestyle Habits

As mentioned in the beginning, the 2024 Lancet Commission report indicates many of the factors that influence dementia risk are within our control. In fact, nearly half of all cases worldwide may be preventable or delayable by addressing key lifestyle and health behaviors throughout life. The habits below — several highlighted in the report — play a powerful role in protecting cognitive function:

• Exercise - Regular physical activity improves blood flow to the brain, supports the growth of new neural connections, and lowers risk factors closely tied to cognitive decline.

• Getting consistent, quality sleep - Restful sleep helps the brain clear out toxins, consolidate memories, and maintain overall cognitive resilience.

• Not smoking - Avoiding tobacco reduces vascular damage and inflammation — both strongly linked to dementia risk.

• Maintaining strong social connections - Staying socially engaged supports emotional well-being, reduces isolation, and strengthens neural pathways involved in memory and reasoning.

• Limiting alcohol to no more than one drink per day - Moderate alcohol consumption helps minimize brain atrophy and reduces several metabolic and cardiovascular risks identified in dementia research.

• Eating a Mediterranean-style diet - A diet rich in vegetables, fruits, olive oil, whole grains, legumes, and lean proteins supports heart and brain health, reduces inflammation.

These habits not only support brain structure and function, but also help protect against inflammation, chronic disease, and stress — all factors linked to memory loss and other health related complications.

The Silver Lining

The silver lining is simple: your brain can stay strong at any age. With small daily habits — moving your body, staying curious, and connecting with others — you can support sharper thinking and a healthier, more confident mind throughout life.