Neurologists recommend 7 habits to keep your brain healthy: 'I learn a new word every day'

As we age, the risk of cognitive decline increases. While you can’t avoid the fact that memory loss happens (it starts around age 30), you can slow down the process in the brain with small changes.

The Guardian asked neurologists for their top tips for a healthy brain, even in old age. “Learning new things keeps your brain sharp.”

Yes, a healthy lifestyle plays a role (read: enough exercise, not smoking and a healthy and varied diet), but these tips also help, as several neurologists tell The Guardian .

Balance exercises, such as standing on one leg, are essential for a healthy brain, says British neurologist at Oxford University Hospitals Faye Begeti. “They improve your balance, which becomes more important as you get older, and stimulate the production of chemicals that protect your brain cells. Particularly when combined with strength training, this helps to slow cognitive decline, even in people with dementia, because increased muscle mass reduces cognitive decline.”

Although science is still debating what exactly happens during sleep, there is growing evidence that it is important for cognitive function, says neurologist and president of the Association of British Neurologists, Richard Davenport. “During sleep, your brain gets a chance to ‘clean up’ and break down harmful proteins that can contribute to diseases like Alzheimer’s in the long term.”

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In terms of nutrition, choose a Mediterranean diet, Begeti advises. “Use olive oil for frying and baking, not butter,” she says. “Also, eat oily fish regularly for omega-3; research shows that has a clear positive effect on your brain health. And if you’re vegetarian or vegan, take vitamin B12.”

Relaxation is at least as important for your brain as being active, Begeti continues. Her colleague and neurologist at the University of Liverpool, Thomas Solomon, adds: “Long-term stress increases the risk of cognitive decline and dementia.”

So don't set the bar too high for yourself. "It's about taking care of your brain, but don't stress if you don't do everything perfectly," says Begeti.

“A healthy brain needs to be occupied outside of work,” says consultant neurologist and author of The Age of Diagnosis , Suzanne O’Sullivan. Keep your mind active with hobbies and ambitions that aren’t performance-related. New stimuli keep your brain resilient and sharp.

“Social interactions and maintaining your relationships are also important,” O’Sullivan emphasizes. Even if those interactions are through a screen, research shows. “There are studies with preliminary findings that show that middle-aged adults who are active on social media have a lower risk of dementia,” Begeti adds.

“Learning new things keeps your brain sharp, even as you get older,” Solomon says. “Making music or learning a new language activates different areas of your brain that are otherwise underused. For example, people who play musical instruments are less likely to have cognitive impairment.” It may take a little more effort as you get older, but that’s what makes it so valuable.

“You have to train your brain every day, especially your memory,” says neurology professor Richard Restak. His daily brain training? “I try to learn a new word every day,” says the 83-year-old professor. He keeps a list of all the words he learns, so he can look them up later when his memory fails him more often.

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