If you forget your keys or repeat yourself, it doesn’t necessarily mean you’re developing a serious health problem like dementia. Your brain changes with age — both in size and in structure — and these differences can, and usually do, affect how well it works over time.
There are steps you can take to preserve functions such as memory — even as your brain shrinks and its nerve cells lose some of their ability to communicate with one another.
According to the latest research, these nine tips can help you remain mentally sharp as you get older.
1. Control Your Cholesterol and Blood Pressure Levels
High cholesterol and high blood pressure increase your risk of heart disease and stroke, which are thought to contribute to the development of certain types of dementia, or changes in memory and thinking that affect your daily life. A global analysis published in 2024 named high LDL (“bad”) cholesterol at midlife as one of its top risk factors for dementia.
Good cardiovascular health — which you can maintain by not smoking, following a healthy diet, staying physically active, and having healthy blood sugar, cholesterol, and blood pressure levels, along with a healthy weight — is associated with better cognitive function.
Your doctor can let you know if your blood pressure, sugar, and cholesterol are in a healthy range, along with what steps you can take to improve or maintain your cardiovascular health.
2. Don’t Smoke or Drink Excessive Amounts of Alcohol
Smoking and drinking too much both put you at an increased risk for dementia, according to the Alzheimer’s Association. If you smoke, it’s best to quit, and if you drink, you should do so only in moderation.
The Centers for Disease Control and Prevention defines moderate drinking as less than two drinks per day for men and less than one per day for women, on days when alcohol is consumed. A “drink” is typically 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits or liquor, depending on the alcohol content of each beverage.
Underscoring the importance of limiting your alcohol intake, a study found that alcohol consumption above seven units per week (equivalent to four standard drinks) was associated with higher levels of brain iron, which in turn is linked to worse cognitive function.
3. Exercise Regularly
Regular physical activity is thought to help maintain blood flow to the brain and reduce the risk for conditions such as high blood pressure that are associated with dementia.
A global dementia-prevention report published in 2024 listed exercise among 14 key factors that, together, help prevent or delay nearly half of all dementia cases worldwide.
At any age, it’s important to choose activities you feel comfortable doing, and to build up the time and intensity of your workouts gradually. Talk to your doctor about any forms of physical activity that may not be safe for you.
4. Maintain a Healthy Diet
What you eat can make a big difference in how well you think and remember things.
Foods containing nutrients such as vitamin E, B vitamins, and omega-3 fatty acids have been linked to improved cognitive function, according to a research review.
Conversely, foods that are high in saturated fat may be harmful to certain brain functions, another research review noted.
According to these findings, an ideal diet emphasizes foods such as green leafy vegetables, other vegetables, berries, and seafood. Healthy eating plans include the Mediterranean diet, which features vegetables, healthy fats like olive oil, and omega-3 fatty acids from fish, and the DASH (Dietary Approaches to Stop Hypertension) diet, which focuses on fruits and veggies, fat-free or low-fat dairy, whole grains, and lean meats.
The MIND diet includes 9 brain-healthy food groups: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, and olive oil. It limits five unhealthy groups: red meats, butter and stick margarine, cheese, pastries and sweets, and fried food and fast food.
5. Stimulate Your Brain
A mentally engaging job and other activities that exercise your brain may help build cognitive reserve — the ability to function well in spite of brain diseases or other challenges.
You can also keep your mind active by learning new skills or practicing old ones. A number of educational and cognitive interventions — including those related to learning about nature, playing a musical instrument, and training your sense of smell — may help improve thinking, mood, and overall quality of life, according to a research review.