Five essential habits for maintaining cognitive health as you age

As we grow older, maintaining cognitive health is key to preserving our independence and overall quality of life.

"There is a strong link between maintaining cognitive health and maintaining physical and mental health. Cognitive impairment impacts our ability to conduct daily activities, especially those related to our ability to live independently," says Julie Suhr, Director of Clinical Training and Professor of Psychology, who is a researcher at the Ohio Musculoskeletal and Neurological Institute.

Recognizing when cognitive changes are natural

Just like keeping an eye on your blood pressure, figuring out whether cognitive changes are normal changes associated with aging can be tricky. However, it’s important to tell the difference between what’s typical for different ages and what might indicate a decline associated with disease. Fluid cognitive abilities, which rely on efficient communication between brain cells, tend to diminish first, even in healthy aging.

“Skills like processing speed and working memory start shifting earlier than many realize, with subtle changes appearing even in our 20s,” says Suhr.

One noticeable difference often emerges in midlife—the struggle to recall names or words that seem just out of reach. Known as the "tip-of-the-tongue" phenomenon, this is a common experience and doesn’t necessarily indicate serious cognitive decline.  

According to Suhr, “It’s natural to have these moments, especially when it comes to remembering names, but it’s important to recognize that these changes might be a normal part of cognitive aging. That is why it can be important to have regular cognitive screening, in order to determine what is expected for your age and what might indicate a decline in need of intervention.”  Understanding these natural shifts can motivate proactive steps toward maintaining cognitive health throughout life.

Modifiable risk factors for cognitive health

Research published in Lancet, a prominent peer-reviewed medical journal, identifies 14 risk factors that, if effectively addressed, could lead to a 45% reduction in dementia cases worldwide. This reduction can mean either preventing dementia or delaying its onset, allowing individuals to enjoy more productive years.

Health-related factors:

• High cholesterol
• High blood pressure
• Diabetes
• Obesity
• Vision loss

Lifestyle choices:

• Physical inactivity
• Smoking
• Excessive alcohol consumption

Cognitive engagement:

• Less education
• Head injury
• Hearing loss

Mental well-being:

• Depression
• Infrequent social contact

Environmental Factors:

• Air pollution

Five proactive habits for sustaining cognitive function throughout life

1. Engage in new and challenging cognitive activities

One of the most effective ways to preserve cognitive health is by keeping your brain active with new and stimulating activities. According to Suhr, “Engaging in cognitively stimulating hobbies and activities lowers the risk for dementia.” This doesn’t just mean doing the daily crossword puzzle. “To stimulate your brain, it’s important to engage in new and novel things,” she says. Learning a new language, picking up a new hobby, or even taking a class can help keep your mind sharp and build cognitive reserve.

2. Stay physically active

Physical health is directly connected to brain health. “Your brain takes a disproportionate amount of the oxygenated blood from every heartbeat to maintain good functioning.” Suhr points out. “So keeping that heart healthy by lowering risk for or effective treatment for things like high cholesterol, diabetes, high blood pressure, etc., is extremely important.”

3. Prioritize social engagement

Maintaining a strong social network is another essential factor in cognitive health. Engaging with others can help stimulate the mind and prevent cognitive decline. “There’s nothing more cognitively stimulating than having to engage with other people,” says Suhr. Whether it's joining clubs, volunteering, or keeping up with friends and family, social interaction can help keep your mind active and connected to the world around you.

4. Take care of your mental health

Stress, anxiety, and depression can take a toll on cognitive health over time. Maintaining emotional balance is critical to preserving mental sharpness as we age. “Taking care of your mental health is important,” Suhr advises. Practices like mindfulness, meditation, or therapy can help manage stress and promote long-term cognitive well-being.

5. Protect your brain from injury

Another crucial way to safeguard cognitive health is by preventing brain injuries. “Protect yourself from traumatic brain injury by wearing helmets and preventing falls,” Suhr suggests. Avoiding accidents that could lead to head injuries—such as by using safety equipment and removing tripping hazards in your home—can help prevent cognitive decline in the long run.

When to consider neurocognitive screening

If you find yourself struggling with memory or thinking skills that seem unusual or more pronounced than what you’ve experienced in the past, it might be time to consider neurocognitive screening.

“Having neurocognitive screening can establish a baseline, where your scores are compared to individuals most like you in age, education, and sometimes gender,” says Suhr.

Regular follow-up screenings can help identify changes early, providing insight into whether your cognitive abilities are shifting more rapidly than expected. While this isn’t an everyday habit, it’s a smart way to stay informed about your cognitive health over time.

Understanding neurodegenerative diseases

Neurodegenerative diseases, such as Alzheimer’s, Parkinson’s, and Huntington's disease, involve the progressive degeneration of the nervous system, leading to cognitive decline, memory loss, and difficulties with movement. This deterioration can hinder daily activities and affect independence.

Maintaining cognitive health is crucial for reducing the risk of these diseases. It not only keeps your brain functioning well but also enhances cognitive reserve—the ability to cope with brain changes while maintaining daily functioning.

“Cognitive reserve helps explain why some individuals may show brain changes linked to Alzheimer’s disease yet continue to function well in their daily lives,” says Suhr. “It’s like they have a reserve that allows them to keep functioning cognitively, even when their brains exhibit signs of decline.”

The bottom line on brain health

At the end of the day, taking care of your brain doesn’t have to be overwhelming. Simple, everyday choices can make a big difference over time. So whether you’re picking up a new hobby, getting some exercise, or catching up with friends, remember that every little bit counts. Your mind deserves that attention, and the more you invest in it now, the better it will serve you in the years to come. Just be mindful—if something feels off or you notice significant changes, don’t hesitate to reach out for help. Your cognitive health is worth it.