How Can I Protect My Brain as I Age?

What we can do to preserve our memory, focus and attention

Adam Rosenbluth, M.D.,

AARP

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Published December 01, 2025

illustrated gif of a brain with glasses lifting a dumbbell and reading a book

James Yates

What can actually improve memory, focus and attention later in life?

Every week, patients ask me some version of your question. They’re not just worried about acing a crossword or remembering a grocery list. They want to stay sharp, engaged, purposeful and present in their lives.

The good news? You can, and it’s not about magic pills or exotic supplements. It’s about taking care of your brain the way you care for your heart, your sleep and your friendships. Research shows that our brain can form new connections and even grow new cells throughout our lives, as long as we give it the right conditions.

Let’s start with this fact: The same healthy habits that keep your heart strong, like eating well, moving your body and sleeping enough, are exactly what protect your brain. These are not theories; they’re truths supported by years of research.

For instance, a 2020 study published in Neurology found that older adults who consistently followed healthy lifestyle behaviors — regular exercise, a balanced diet, not smoking, moderate alcohol use and maintaining cognitive activity — had a 60 percent lower risk of developing Alzheimer’s disease than those who didn’t.

That isn’t a small number, and it tells us that what we do every day can change our brain’s trajectory.

That said, if you do only one thing, make it exercise. Even light activity counts. Walking, dancing, swimming, gardening, tai chi — whatever keeps you moving — improves blood flow, lowers inflammation and strengthens the same vascular network that keeps your kidneys and brain alive. Just 150 minutes a week of moderate activity, like walking or yoga, can measurably improve your brain’s performance. That’s just over 20 minutes a day.

Exercise and Brain Health

Exercise supports memory and mood. It also helps people solve problems, think clearly, sleep better and boost their energy and spirits.

Diet plays another vital role. In the MIND diet, which is a hybrid of the Mediterranean and DASH (dietary approaches to stop hypertension) diets, researchers found that older adults who adhered most closely to the plan had a 53 percent lower risk of developing Alzheimer’s disease.

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What should you be eating? Leafy greens, berries, nuts, lean proteins and whole grains. Cut down on processed foods and sugars, which drive inflammation. Remember, inflammation is the enemy; it’s what ages your brain most rapidly. The more you can eat in a way that reduces this harmful process, the better your brain will perform. Omega-3 fatty acids, found in salmon, walnuts and flaxseed, are particularly powerful. They support neuron structure and communication, which helps your brain stay nimble as you age.

We also know that sleep is essential for memory and the removal of metabolic waste from our brain. Think of it as an overnight rinse cycle for neurons. Ideally you should be getting between seven to nine hours of shut-eye every night. Without it, you won’t be giving your brain enough time to clean and organize itself.

The social and intellectual pieces are also important. I tell patients that our social life can narrow as we age, but it doesn’t have to. Research consistently shows that social engagement and lifelong learning protect cognition. So take a class. Learn a new language. Try painting or playing music. These new challenges engage neuroplasticity, the brain’s ability to rewire and strengthen itself. Keep challenges new and fresh. If you’ve always written poetry, try a candle-making class. If you’ve always crocheted, give woodworking a whirl.

And don’t forget connection. Staying engaged with friends and your community buffers against loneliness, depression and the brain decline that can follow.

More from Dr. Adam

Before I close, I want to mention that I’m often asked about supplements like omega-3s or lion’s mane mushrooms. Some may help support brain health, but only after you’ve built on good habits. Supplements can’t replace sleep, exercise and diet. If they work, they can only enhance an already healthy brain. Speak to your doctor before taking any new supplements.

The truth is there’s no single magic bullet for keeping your mind sharp. But when you combine movement, real food, quality sleep, curiosity and connection, you’ve already engaged the most powerful brain medicine science knows. Aging is inevitable, but decline is not. Your brain is built to adapt if you give it the chance.

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