How to keep your brain healthy: 7 science-backed habits

Cognitive wellness means keeping your brain sharp, resilient, and ready to tackle everyday tasks. It's how you focus, learn new skills, make decisions, and remember what matters most. 

And it’s just as important at 25 as it is at 75.

With dementia rates rising globally, scientists have found that lifestyle plays a major role in prevention. While age and genetics matter, your daily habits have a bigger influence than many people realize. That’s good news—because it means your choices today can shape your brain’s future.

This guide offers simple, science-backed tips to support brain health at every age. From exercise and sleep to social connection and brain training, you’ll discover how to keep your brain healthy, starting now.

Stay physically active to support brain health

Exercise doesn’t just strengthen your muscles—it boosts your brain, too.

Regular movement increases blood flow and helps grow new brain cells through something called BDNF (brain-derived neurotrophic factor). It supports memory, learning, and overall brain performance.

The sweet spot? Aim for at least 150 minutes a week of moderate exercise. That could be brisk walking in your neighborhood, swimming laps, strength training, or yoga to improve balance and flexibility.

Moving more is one of the simplest ways to keep your brain healthy and alert, and it may even lower your risk of dementia, stroke, and depression.

How to keep your brain healthy with the right foods

What you eat fuels your mind.

Experts recommend the MIND diet, a brain-focused version of the Mediterranean and DASH diets. It’s linked to slower cognitive decline and a reduced risk of Alzheimer’s disease.

Foods in the MIND diet include leafy greens like spinach and kale, berries (especially blueberries), fatty fish like salmon, whole grains, legumes, and nuts.

Studies show that combining good nutrition with exercise and brain engagement leads to even better outcomes for cognitive health. 

Prioritize sleep and manage stress for mental vitality

Your brain works hard while you sleep.

During deep sleep, your brain clears out toxins, processes memories, and recharges for the next day. And most adults need 7–9 hours of quality sleep each night to maintain strong cognitive function.

Chronic stress, on the other hand, wears down mental performance. Elevated cortisol can shrink brain areas involved in memory and focus. That’s why managing stress is key to keeping your brain healthy long-term.

A few proven techniques include mindfulness meditation, deep breathing, and journaling, all of which can be done in just a few minutes each day. That’s right: Just five minutes of calm can make a measurable difference in how your brain functions daily.

Keep your mind engaged to prevent cognitive decline

Mental stimulation helps build cognitive reserve—your brain’s backup system for staying sharp as you age.

Simple, enjoyable habits like reading a new book, solving puzzles, learning a language, or playing brain games can all challenge and strengthen your mind.

Apps like Elevate make it easy to target memory, focus, and processing speed through quick, research-based games. While standardized tests and exams might end, learning doesn’t end after you complete school—your brain needs lifelong stimulation to stay flexible.

Cultivate social connections for brain health

Being socially active isn't just fun—it’s good for your brain.

Conversations and meaningful relationships activate multiple areas of the brain. In fact, loneliness has been linked to faster cognitive decline and even increased dementia risk.

To protect your brain, aim to maintain regular connections with friends, family, and your community. Join local events, volunteer, or just schedule a phone call with someone you enjoy. Social engagement helps keep your mind stimulated and emotionally balanced.

Manage physical health and hearing to support cognition

Your brain doesn’t work in isolation. It’s connected to every part of your body.

Chronic conditions like high blood pressure, diabetes, and high cholesterol can damage blood vessels in the brain and raise dementia risk. Keeping these numbers in check supports both physical and mental wellness.

Additionally, addressing hearing loss can have a big impact. Research shows untreated hearing issues are one of the most significant—and modifiable—risk factors for dementia. 

If hearing is a challenge, consider getting screened and exploring hearing aids.

Micro-habits that help keep your brain healthy daily

You don’t have to overhaul your life to give your brain health a boost. Small habits make a big difference when practiced consistently.

Here are a few daily micro-habits to try:

• Take a different route when walking

• Learn a new word each day

• Dance to your favorite song

• Do a short meditation or breathing session

• Listen to music instead of scrolling online

Think of these as mental snacks: quick and energizing ways to stay mentally active throughout the day.

FAQs: Your top questions about how to keep your brain healthy

What everyday activities help keep my brain sharp?

Everyday activities like reading, puzzles, learning new skills, and staying socially connected build cognitive reserve and help keep your brain healthy.

How does diet influence how you keep your brain healthy?

A diet rich in vegetables, fruits, whole grains, and healthy fats supports brain function and may slow cognitive decline.

What role does exercise play in brain health?

Regular physical activity boosts blood flow and neurogenesis (new brain cells), which helps maintain mental sharpness and reduces the risk of decline.

Can combining exercise, diet, and mental activity really slow the aging of the brain?

Yes. A study found that older adults who followed the MIND diet, exercised, and engaged in social or mental challenges for two years improved their cognitive performance, comparable to being one to two years younger.

Is dementia preventable?

Nearly half of dementia cases could be delayed or prevented by lifestyle habits like staying mentally active, socially connected, exercising, managing health, and protecting senses.

How to keep your brain healthy, starting today

If you’re wondering how to keep your brain healthy, the answer lies in everyday actions: Move your body, eat brain-friendly foods, sleep well, learn something new, stay socially connected, and monitor your health.

It’s never too late—or too early—to care for your brain. Pick one new habit and start small. Even five minutes a day can help build mental strength and long-term cognitive resilience.

Looking for a fun way to do just that?

Download the Elevate app and start training your brain today.

With 40+ interactive games based on science and real-world skills, Elevate helps improve memory, focus, vocabulary, and more. It’s a personalized brain training program designed to support cognitive wellness—one short session at a time.