How to Keep an Aging Brain Healthy — Backed by Science
By Erewunmi Peace
As people live longer, the quest to preserve brain health has become a major focus of scientific research. A recent NPR Health report titled “How to Keep an Aging Brain Healthy, According to Science” has shed light on the science-backed habits that can help keep the brain sharp and resilient with age.
Here’s a breakdown of the key findings:
- Prioritize Quality Sleep
Sleep is more than rest — it’s maintenance for your brain. During deep sleep, the brain clears out harmful waste products, including the proteins linked to Alzheimer’s disease. Studies show that people who get 7–8 hours of quality sleep per night have a lower risk of cognitive decline.
“Sleep is like a rinse cycle for the brain,” said one neuroscientist.
- Exercise Regularly
Movement fuels the mind. Aerobic activities like brisk walking, cycling, and swimming boost blood flow to the brain, increase neuroprotective proteins like BDNF, and may even help grow new brain cells. Resistance training also improves memory and thinking skills.
- Stay Mentally and Socially Active
Lifelong learning, puzzles, reading, and engaging conversations build what researchers call cognitive reserve — the brain’s ability to adapt and resist damage. Social isolation, on the other hand, has been linked to faster mental decline.
- Eat for Brain Health
A heart-healthy diet is also a brain-healthy one. The Mediterranean diet — rich in leafy greens, olive oil, nuts, fish, and whole grains — has been shown to reduce the risk of dementia and cognitive aging.
- Protect Your Heart to Protect Your Brain
High blood pressure, diabetes, smoking, and high cholesterol are not just heart risks — they’re brain risks too. Managing these conditions can help keep your memory and mental sharpness intact.
In Summary
Science is clear: what’s good for your body is good for your brain. Sleep well, eat wisely, stay active, and stay curious — and you’ll be giving your brain the best chance to stay strong throughout life.
Healthy aging is not luck — it’s a lifestyle.
