Tips for Keeping Your Brain Sharp as You Grow Older

Aging is inevitable, but losing your mental sharpness doesn’t have to be. While cognitive changes can accompany aging, you can take steps to keep your brain functioning at its best.

"Although aging is a part of life, significant losses in cognitive abilities, such as what occurs with dementia, do not have to be," says Alicia Walf, PhD, a neuroscientist at Rensselaer Polytechnic Institute.

The secret to maintaining a sharp mind lies in boosting brain plasticity your brain’s ability to form new neural connections. "The more connections in the network of the brain, the more intelligent and powerful it is," adds Arif Dalvi, MD, a neurologist and director of the Memory Disorders Center at St. Mary’s Medical Center.

Here are seven evidence-backed habits to help you strengthen your brain and keep your cognitive health intact as you age.

1. Move Your Body

Exercise isn’t just for your muscles and heart it’s a powerful tool for brain health, too. "Exercise improves blood flow to the brain, which supports healthy brain cells," Dr. Dalvi says.

Aerobic exercise, in particular, has been shown to support memory and protect against hippocampal shrinkage, which is often linked to age-related memory decline. A February 2018 meta-analysis in ‌Neuroimage‌ found that regular aerobic exercise helps maintain hippocampal size, particularly in the area responsible for verbal memory.

How to Get Started:

• Engage in low-impact activities like walking, swimming, or biking.

• Aim for at least 150 minutes of moderate aerobic exercise per week, per the Physical Activity Guidelines for Americans.

• Add strength training twice a week for added benefits.

2. Keep Learning New Things

Your brain thrives on novelty. "The capacity for learning continues throughout life," Walf says. "Learning new skills and knowledge promotes brain plasticity and cognitive function."

A small July 2020 study in the ‌Journals of Gerontology‌ found that older adults who picked up multiple new hobbies like learning a language or dancing improved their cognitive abilities in just three months.

Try This:

• Take a class online or at a community center.

• Learn a new language with apps like Duolingo.

• Pick up creative hobbies like photography, painting, or playing an instrument.

3. Eat for Brain Health

What you eat affects your brain as much as your body. Foods like leafy greens, nuts, berries, and fish high in omega-3 fatty acids are particularly good for supporting memory and overall brain health, according to Harvard Health Publishing.

At the same time, limit processed foods and added sugars, which can cause energy crashes and brain fog.

Brain-Boosting Foods to Stock Up On:

• Salmon, walnuts, and flaxseeds for omega-3s.

• Blueberries and spinach for antioxidants.

• Whole grains for steady energy and fiber.

4. Make Social Connections a Priority

Staying socially active is just as important as physical and mental exercise. "Social engagement helps keep neurons firing," Dr. Dalvi says.

Social connections are linked to lower risks of cognitive decline, depression, and even early death, per Harvard Health Publishing.

How to Stay Social:

• Join a book club or fitness group.

• Volunteer for local charities or organizations.

• Use video calls or social media to stay connected with loved ones if you’re unable to meet in person.

5. Play Mind Games

"Use it or lose it" applies to your brain, too. Activities like chess, crossword puzzles, Sudoku, and jigsaw puzzles help strengthen your mental muscles.

These games not only keep your brain sharp but can also double as social activities when played with others.

Pro Tip:

Alternate between different types of brain games to challenge various cognitive skills, like memory, problem-solving, and logic.

6. Manage Stress

Chronic stress can accelerate brain aging and impair memory. Learning to manage stress is essential for both mental and physical health.

"Honing self-awareness is key to recognizing stress," Walf says. Techniques like meditation, journaling, and mindful breathing can help you stay calm and focused.

Quick Stress-Relief Ideas:

• Spend 5 minutes focusing on deep breathing.

• Journal about your day or jot down three things you’re grateful for.

• Take a nature walk or snuggle with a pet.

7. Get Quality Sleep

Sleep is when your brain resets and repairs itself. "A good night’s sleep is essential for brain health," Dr. Dalvi says. Sleep helps maintain pathways in the brain that are critical for learning and memory.

According to the ‌Journal of the American Geriatrics Society‌, adults who sleep seven to eight hours a night tend to perform better on cognitive tests than those who sleep less or more.

Sleep Tips for Brain Health:

• Avoid caffeine and screens at least two hours before bedtime.

• Create a calming nighttime routine, like reading or listening to soft music.

• Keep your bedroom dark, quiet, and cool (65–68°F is ideal).

The Bottom Line

Keeping your brain sharp as you age doesn’t require major lifestyle changes just consistent, intentional habits. Whether it’s staying active, learning a new hobby, or prioritizing quality sleep, these steps can go a long way in maintaining your cognitive health and quality of life.

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