Improve Brain Health: Why It's Never Too Early or Late to Start

Darren Morris
Feb 21
4 min read

As we age, the brain undergoes various changes. Cognitive decline is often seen as an inevitable part of getting older, but the truth is, how we care for our brain plays a significant role in determining the extent to which those changes occur. Poor lifestyle factors such as lack of mental stimulation, physical inactivity, poor nutrition, and inadequate sleep can accelerate cognitive decline, increasing the risk of developing neurodegenerative diseases like Alzheimer's and dementia.

Understanding what happens to the brain as we age can help us take proactive steps to safeguard our cognitive health. Over time, brain cells lose their ability to communicate efficiently, and the connections between them may weaken. This natural ageing process can affect memory, attention, and processing speed. However, research suggests that these changes are not entirely inevitable. There are lifestyle factors that can actively support brain health and reduce the risk of cognitive decline.

It's Never Too Early or Too Late to Improve Brain Health

No matter your age, it's never too early or too late to start looking after your brain. Whether you're in your 20s or your 60s, implementing brain-boosting habits can have a significant impact on your long-term mental health. The good news is that the brain is highly adaptable and capable of forming new connections throughout life, a phenomenon known as neuroplasticity. By adopting a few simple lifestyle changes, you can boost cognitive function, reduce the risk of neurodegenerative diseases, and maintain a sharp mind well into your later years.

Simple Lifestyle Habits to Protect Your Brain

Here are some straightforward habits you can incorporate into your daily life to train your brain and reduce the risk of cognitive decline:

1. Exercise Your Mind: Engaging in mentally stimulating activities like solving word puzzles, doing maths problems, or learning a new language helps to create new nerve cell connections and build cognitive reserve. These activities can keep your mind sharp and delay cognitive decline (1).

2. Stay Physically Active: Regular physical exercise, especially aerobic activities, has been shown to improve cognitive function and reduce the risk of conditions such as Alzheimer's and dementia. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week (2).

3. Pursue Continuous Learning: Lifelong learning is associated with better mental functioning in old age. Whether through formal education, volunteering, or mentoring, staying mentally engaged throughout your life is essential for brain health (3).

4. Use All Your Senses: Engaging multiple senses while learning something new can enhance memory retention and cognitive function. For example, listening to music while learning a new skill or engaging in hands-on activities can stimulate brain activity (3).

5. Play Games and Solve Puzzles: Activities like board games, card games, crossword puzzles, and even online memory games are excellent ways to keep your mind sharp. These activities challenge the brain and help maintain its function as we age (4).

6. Learn New Skills: Learning new skills, such as picking up a musical instrument, learning a second language, or pursuing a new hobby, can boost brain activity and delay cognitive decline. The more you challenge your brain, the stronger your cognitive abilities become (4).

7. Engage in Social Activities: Social connections play a crucial role in brain health. Engaging in social activities or spending time with friends and family stimulates the brain and enhances memory and cognitive function (4).

8. Practice Healthy Habits: A balanced diet rich in nutrients, quality sleep, and a lifestyle free from smoking and excessive alcohol consumption can have a significant impact on brain health (5). These habits help maintain the integrity of brain cells and support their function.

9. Protect Your Head: Head injuries can increase the risk of cognitive decline, so it's essential to take precautions, such as wearing helmets during activities like cycling and skiing and using seatbelts while driving (5).

10. Consider Cognitive Training: While some commercial brain-training programs are not generally recommended by healthcare professionals, structured activities designed to enhance memory, reasoning, and processing speed may help slow age-related cognitive decline (7).

In summary, it's never too early or too late to start looking after your brain. By adopting a few simple lifestyle habits, you can improve cognitive function, build brain resilience, and lower your chances of developing neurodegenerative diseases later in life. Whether you're looking to sharpen your mind today or protect it for the future, the time to start is now. Implementing these strategies will not only enhance your brain health but also improve your overall well-being, giving you the tools to live a healthier, longer life.