As we live longer, the risk of cognitive decline becomes a reality for more people. The question is: can we slow it down? Neurologists say the answer lies in the small things we do daily, from how we move and eat to how we manage stress and stay connected.
While not every brain condition is caused by lifestyle, experts agree that healthy choices can improve outcomes and help delay the onset of symptoms. Here’s what they recommend for giving your brain the best chance to stay strong for life.
13 neurologist-recommended habits to protect your brain
Keeping your brain sharp isn’t just about doing crosswords. Neurologists say these 13 habits can help protect your brain and support long-term cognitive health:
1. Look after your general health
Dr. Suzanne O’Sullivan, neurologist at the National Hospital for Neurology and Neurosurgery in London, says the same rules that keep your body fit apply to your brain. “You can get away with bad habits in your 20s,” she notes, “but by middle age, every choice counts.”
2. Avoid smoking and daily drinking
Professor Tom Solomon from the University of Liverpool warns that smoking is one of the quickest ways to harm your brain. He and Dr. Faye Begeti from Oxford University Hospitals also advise against drinking alcohol every day—reserve it for celebrations instead of making it a habit.
3. Move your body three times a week
“Things that are good for your blood vessels are good for your brain,” says Solomon. Dr. Richard Davenport, consultant neurologist in Edinburgh, recommends 20–30 minutes of moderate exercise—enough to get slightly out of breath—two or three times a week.
4. Train your balance
Walking depends heavily on single-leg stability, explains Dr. Begeti. Including exercises like standing on one leg helps maintain coordination, while strength training preserves muscle mass—both linked to slower cognitive decline.
5. Choose olive oil over butter
The Mediterranean diet remains a favorite among neurologists. Dr. Begeti suggests making olive oil your go-to cooking fat, whether for frying, baking, or dressing salads. Adding oily fish for omega-3s also supports brain health, and plant-based eaters should ensure they get enough vitamin B12.
6. Stay hydrated and go easy on caffeine
Solomon sees plenty of patients whose headaches improve with simple lifestyle changes: drink around two liters of water daily, cut back on coffee, eat regularly, and keep a consistent sleep schedule.
7. Keep your sleep on track
Good sleep begins in the morning. Getting up at the same time every day helps regulate your body’s rhythm. Davenport adds that sleep gives the brain time to “tidy up” harmful proteins that may contribute to degenerative diseases.
8. Don’t stress about perfection
Chronic stress has been linked to cognitive decline, but Begeti warns that obsessing over doing everything perfectly can backfire. The goal is to reduce tension where you can—without adding more pressure in the process.
9. Put limits on your phone use
Begeti isn’t anti-technology, but she recommends using it with intention. She checks Instagram only twice a day and mutes group chats, encouraging others to create their own connection routines.
10. Use tech to connect, not isolate
For O’Sullivan, technology can be a lifeline for older adults with limited mobility, helping them maintain relationships. Begeti points to early research suggesting that social media use in midlife may even lower dementia risk.
11. Keep learning and meeting new people
O’Sullivan says hobbies, classes, and social activities keep her patients engaged and curious—two qualities that benefit long-term brain health.
12. Play an instrument or learn a language
According to Solomon, both music and language learning engage different brain regions. Even picking them up later in life can strengthen mental resilience.
13. Address hearing and vision loss
Davenport notes that untreated hearing loss is a significant risk factor for dementia. Poor vision can also limit social contact, so regular checkups matter.
You don’t have to change everything overnight. Start with a couple of these habits, make them stick, and give your brain the consistent care it needs to thrive.
