While their top advice stood out, they also pointed to a handful of other daily decisions that make a difference over time.
Highlights
|
In a 10-year study conducted by Yale University, researchers found that rates of cognitive decline—including issues with memory, concentration, and decision-making—are rising among Americans. The most surprising finding, published in Neurology in 2025, was that the largest increase occurred among adults ages 18 to 39.
For brain health experts, these trends highlight the importance of a proactive approach. “Neurologists are constantly thinking about brains and how we can protect them,” says Nandakumar Narayanan, MD, PhD, professor of neurology with University of Iowa Health Care. “With 82 billion neurons and over 100 trillion connections, our brains are the most complex objects in the known universe, and require care to function at their best,” he says.
Ahead, we asked seven brain health experts to share the habits they rely on to support their own brain health. One answer—backed by decades of longevity research—clearly stood out. But they emphasize that long-term brain health isn’t about a single fix, but layering habits over time.
“I recommend starting with one meaningful change,” says Janina Kamm, PsyD, a clinical neuropsychologist and assistant professor at The Chicago School. “It’s best to find something you can easily work into your routine, so the change will stick. Each new habit lays down another layer of protection for your brain.”
The #1 thing neurologists do to protect their brains
Across the board, neurologists and neuropsychologists pointed to regular physical activity as the most impactful habit. “Aerobic exercise is one of the most consistently supported interventions for brain health,” says Cedars Sinai Medical Center and California Rehabilitation Institute neuropsychologist Daniel Fenton, PhD. “It improves blood flow to the brain and supports neural plasticity.”
Exercise also boosts brain-derived neurotrophic factor (BDNF), a key growth and repair signal for neurons in the brain’s memory center, says Jordan Weiss, PhD, assistant professor in the Division of Precision Medicine and Optimal Aging Institute at NYU Grossman School of Medicine. “But nature adds something on top of that,” he adds. “A University of Michigan study found that walking in nature improved memory and attention by about 20% compared to walking in a city environment.”
Strength training also matters more than people realize. “Resistance training has been shown to reduce brain inflammation, improve how the brain handles blood sugar, and has solid evidence behind it for protecting processing speed and executive function as we age,” Dr. Weiss says.
On the flip side, a sedentary lifestyle is consistently found to contribute to faster cognitive decline, explains Brian Hitt, MD, a behavioral neurologist at the University of California, Irvine, School of Medicine—while routine exercise is linked with a lower risk of dementia, adds Dr. Kamm, saying, “I target an intensity level and duration that is often cited in research on brain health in aging: moderate intensity exercise for 30 minutes, five times per week.”
But she emphasizes that consistency matters more than perfection. “If I’ve gotten totally off course during an especially busy week, I forgive myself for being human, find a set of stairs in my office building, and start climbing,” she says. “These routines can be adjusted easily, which makes them sustainable.”
Beyond exercise: the brain health habits neurologists swear by
While exercise is foundational, brain health experts point to a combination of lifestyle habits that work together to support brain health over time.
“One thing that has become increasingly clear in recent research is the importance of multidomain approaches to brain health,” Dr. Fenton says. “Studies now suggest that no single intervention, whether it’s exercise, cognitive training, or diet, works as well as combining several lifestyle factors together.”
They’re always learning new things
“Last summer I picked up watercolor painting—I’m not particularly good at it, but building brain health doesn’t require talent,” says Dr. Kamm. She explains that learning new hobbies builds “cognitive reserve,” a buffer that helps your brain withstand normal age-related decline and even injuries without as much loss of function. “The more reserve you’ve built from a lifetime of mental engagement, the more you can afford to lose to age or injury before it affects how you function day to day,” she adds.
Dr. Fenton (who just picked up tennis himself) adds that meaningful, challenging activities may be especially powerful. “Many people assume ‘brain health’ means doing brain games or puzzles,” he says. “Those are fine, but the research suggests that activities that are meaningful and challenging—like learning a language, playing music, woodworking, volunteering, planning travel—may be more powerful because they engage multiple brain systems simultaneously.”
They maintain social connections
“Meaningful conversations and relationships place complex demands on memory, language, emotional regulation, and attention all at once, which makes them surprisingly powerful for brain health,” explains Dr. Fenton.
Dr. Kamm adds that there’s now “mountains of quality research” suggesting that social connection “supports your mood, protects your brain, and reduces your risk of dementia,” also pointing to research linking loneliness with a 42% increased dementia risk.
They protect their hearing
“Many people overlook the importance of protecting and maintaining their hearing,” says Mill Etienne, MD, MPH, FAAN, FAES, professor of neurology and medicine at New York Medical College. “Research has shown that individuals who are hard of hearing and need hearing aids but do not use them have a higher risk of developing dementia and may experience faster cognitive decline.”
Dr. Weiss adds that The Lancet Commission on Dementia Prevention identified untreated hearing loss as one of the largest modifiable risk factors for dementia in midlife. “When your hearing degrades, your brain starts borrowing cognitive resources to process basic sound, depleting reserves that would otherwise go toward memory and thinking,” he says.
Dr. Weiss recommends getting fitted for earplugs or find a good pair before your next concert or flight. “It’s one of the most underleveraged things you can do for your brain,” he says.
They treat sleep as something sacred
“Sleep consistency has become the thing I’m most deliberate about,” Dr. Weiss says. He points to 2023 research that found that irregular sleep schedules are associated with cognitive decline, no matter how many hours you snooze. “Your brain wants a rhythm,” he explains. “So I try to keep the same bedtime and wake time even on weekends, which makes me less fun at parties but hopefully more functional at 75.”
The reason timing matters so much is that deep sleep is when your brain “runs its overnight cleaning cycle, flushing out the toxic proteins linked to Alzheimer’s,” he says. “Sleeping erratically may disrupt that cycle.”
They reduce their social media use
We all know, deep down, that we need to stop the scroll on our phones more often, for both our current and future selves. “Because information overload literally interferes with the brain’s ability to do its internal processing, I try not to fill every free minute with my phone, social media, or YouTube,” says clinical psychologist Clinton Pickett, PhD. “We often ignore the impact of sensory overload on the brain.”
They limit ultra-processed foods
Eating a healthy diet came up repeatedly, but Dr. Weiss says avoiding ultra-processed foods may be especially important because of their impact on our gut-brain connection.
“Your gut microbiome communicates with the brain through the vagus nerve and immune signaling,” he says—noting that a balanced microbiome helps reduce inflammation and protect brain health. But when that system is disrupted, those protective effects break down.
For example, studies have found distinct microbial patterns in people with Alzheimer’s, he says. “So things that quietly disrupt the microbiome deserve more attention.” He points to a JAMA Neurology study of nearly 11,000 people that found those eating the most ultra-processed foods experienced up to 28% faster cognitive decline. “Much of the proposed mechanism runs through the gut,” he says.
They take care of their physical health
“Go see the doctor and the dentist—preventative health care works,” urges Dr. Narayanan. “Our health care professionals have lots of evidence-based interventions that are shown to help your brain function at its best.”
Preventative care includes staying up-to-date on your vaccines, too. Recent research shows that the shingles vaccine—recommended for everyone over age 50—significantly reduces the risk of dementia, adds Dr. Hitt.
About the experts
|
For daily wellness updates, subscribe to The Healthy newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
- A Cleveland Clinic Expert Says Your Brain Needs More “Grandma Hobbies”
- This Is The Only Activity That Isn’t Better With Friends, Study Says
- A 25-Year Study Just Nailed Down “the One Observation” Among 80-Year-Olds with Superior Memory
- New Research Found Eating This Powerhouse Plant Might Improve Cognitive Function
