03/22/2026
It's Brain Awareness Week. Changes to your body and brain are normal as you age, but a healthy brain can help slow any decline in memory and lower your risk of developing Alzheimer's disease or other dementias. Here are six things you can do to maintain a healthy brain.*
1. Exercise regularly: Aim to exercise several times per week for 30 to 60 minutes. You can walk, swim, play tennis, or do any other moderate aerobic activity that increases your heart rate.
2. Get plenty of sleep: Aim for seven to eight consecutive hours of sleep per night. Consecutive sleep gives your brain the time to consolidate and store your memories effectively.
3. Eat a Mediterranean diet: Your diet plays a large role in your brain health. Consider following a Mediterranean diet, which emphasizes plant-based foods, whole grains, fish, and healthy fats, such as olive oil. It incorporates less red meat and salt than a typical American diet.
4. Stay mentally active: Your brain is similar to a muscle — you need to use it or lose it. There are many things that you can do to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards, or putting together a jigsaw puzzle. Do different types of activities to increase the effectiveness.
5. Remain socially involved: Social interaction helps ward off depression and stress, which can contribute to memory loss. Look for opportunities to connect with loved ones, friends, and others, especially if you live alone.
6. Keep your blood vessels healthy: The health of your arteries and veins is important to your heart health, but it is also critical for brain health. Get your blood pressure, blood sugar, and cholesterol checked regularly and take steps to keep your numbers within a normal range.
*According to the Mayo Clinic
