Cognitive decline is defined as “a gradual or sudden decrease in a person’s ability to think, learn, remember, and make decisions.” This can be a common side effect of aging, or it could be an indicator of a more serious problem. Harvard Health shared a few recommendations for supporting long-term cognitive function that you can start doing today, regardless of age.

Regular Exercise

Several studies have demonstrated that regular exercise can improve cognitive function, specifically in people who are currently struggling with memory problems. Whether it’s active engagement or endorphins, exercising the body seems to exercise the mind, as well.

Healthy Diet

There’s an old saying “Put good in; get good out,” and that’s the idea behind this recommendation. You need to fuel your brain with the nutrients it needs to keep your mind sharp. Research has specifically pointed to a Mediterranean-style diet as the goal, which focuses on plant-based foods. The Mayo Clinic explains,

“That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.”

Not all brain-focused nutrients are easy to get through food alone. For example, an antioxidant called zeaxanthin (zee-uh-zan-thin) has been linked to improved focus, attention, memory, and decision making, and deficiencies have been linked to moderate to severe cognitive decline. Many people seek additional dietary help through supplements, but it’s important to know what to look for to get a quality product.

Learn more about zeaxanthin and brain health.

Avoid Alcohol

Alcohol is no stranger to negative effects on health, but some studies point to one alcoholic beverage a day as lowering risk of cognitive decline. However, more recent studies connect “heavy” drinking (more than 14 drinks a week for men or 7 for women) to an increased risk of detrimental cognitive decline. We don’t recommend drinking alcohol to bolster your brain power; as with most things, moderation is key to enjoying a spiked beverage.

Enough Sleep

Sleep is a critical bodily function for brain and overall health. Simply put, it’s a moment for our bodies to rest, reset, repair, and reorganize. During sleep, our brains consolidate learning and memories, storing them away in their proper “compartments.” According to the Queensland Brain Institute:

• Explicit memories, memories regarding events that happened to you as well as general facts and information, are stored in the hippocampus, the neocortex, and the amygdala.
• Implicit memories or motor memories rely on the basal ganglia and cerebellum.
• Short-term working memory resides within the prefrontal cortex.

Daily Mental Stimulation

This recommendation follows Newton’s first law of motion: an object in motion tends to stay in motion. Basically, it’s a “use it or lose it” mentality, which is why many experts recommend daily mental stimulation to help keep the brain active and bright. Studies show those who engage in mentally stimulating activities reduce their likelihood of developing mild cognitive decline. These can include:

• Reading
• Writing
• Drawing
• Crossword puzzles
• Board or card games
• Playing music

There are even apps out there that offer daily mental games to help you stay sharp.

Social Contacts

Emerging evidence has shown that social connection may have as large of an impact on health as diet and exercise. Social engagements require just that – engagement! Socializing activates processes like attention and memory, which can support cognition. The more frequent the engagement, the stronger the neural networks, which can help slow normal age-related declines.

If you feel like you’re losing your mind, these tips and tricks can help you find it!