5 Lifestyle Habits to Maintain Cognitive Health

Your cognitive health refers to the ability to think, learn, and remember clearly, and it involves mental processes like reasoning, decision-making, and information processing. Supporting all of these mental processes is an important step in staying sharp, focused, and independent as you age. 

While some cognitive decline is a natural part of aging, certain lifestyle habits can help keep your brain strong and reduce the risk of memory loss or conditions like dementia. 

Read on as our team of experts shares five lifestyle habits that help maintain cognitive health and how the Link Neuroscience Institute team can help.

1. Exercise for at least 30 minutes each day

Regular exercise increases blood flow to your brain, supports neuron function, and reduces the risk of cognitive decline. Activities like walking, swimming, yoga, and strength training help improve circulation, lower stress, and promote brain plasticity — your brain’s ability to adapt and form new connections. 

Thirty minutes per day is about 150 minutes of moderate exercise per week — a goal that can help keep both your body and mind in top shape.

2. Walk outside

Even if you hit the gym to log your 150 minutes of exercise, you should still schedule a walk — even a brief walk — outside in the fresh air. Studies show that outdoor exercise can boost cognition even more than indoor exercise. 

Spending time outside can also help reduce stress. It’s hard to think clearly when you’re stressed. That’s because chronic stress can negatively impact brain function and increase the risk of memory loss. Practices like mindfulness, meditation, deep breathing, and spending time in nature can help reduce stress levels. 

3. Eat foods that support brain health

Your food fuels your entire body, including your brain. Foods rich in antioxidants, healthy fats, and essential vitamins can help protect your brain cells from damage. 

The Mediterranean diet, which includes leafy greens, berries, nuts, fish, and olive oil, is linked to better memory and reduced risk of neurodegenerative diseases. 

What you don’t eat is just as important. Consider limiting processed foods and sugar to help prevent inflammation that can harm brain function.

4. Challenge your mind

Reading, solving puzzles, playing musical instruments, and learning new skills encourage neural growth and mental agility. Consider adopting a new hobby that is fun for you and challenges your mind. 

Solitary games and activities aren’t the only way to challenge your mind. Social interactions, such as engaging in meaningful conversations or playing strategy-based games, also improve brain health.

5. Go to bed on time

About 33% of adults don’t get enough sleep. Not only does this make you sleepy during the day — about 40% of adults unintentionally nod off to sleep during the day at least once a month — but it also impacts your cognitive health.

Poor sleep can lead to cognitive issues, including trouble concentrating and problem-solving.

So, how much do you actually need? This number can vary depending on your age and other health factors, but in general, 7-9 hours of quality sleep each night is ideal.

If you need to improve your sleep quality, stick with a consistent sleep schedule and try to go to bed and wake up at the same time every day. You can also create a relaxing bedtime routine and limit screen time for 1-2 hours before bed.

Bonus tip: brush your teeth 

Believe it or not, your oral hygiene can also influence your cognitive health. Gum disease, especially the bacteria that cause gum disease, is linked to Alzheimer’s disease and dementia. 

To reduce your risk of gum disease, brush your teeth twice a day, hold your toothbrush at a 45-degree angle, floss daily, and follow any recommended treatment plans if you do develop gum disease. 

Are you worried about your cognitive health?

While these lifestyle habits can do wonders for your mental, physical, and cognitive health, it’s still possible to experience memory loss, confusion, or other symptoms. That’s because some risk factors for neurodegenerative diseases aren’t within your control. 

If you’re concerned about your cognitive ability, visit Link Neuroscience Institute — we have three locations in Camarillo, Santa Barbara, and Oxnard, California — to get the care you need. Our team of neurologists can assess your brain health, identify any memory loss or cognitive decline, and provide expert treatment for conditions like dementia and Parkinson’s disease if needed.

Give us a call or click here to get started.