As we age, it’s normal to experience occasional forgetfulness or slower thinking. But researchers are finding ways to protect brain function and help us stay mentally sharp well into our later years.
By age 40, even healthy brains begin to show subtle signs of slowing. Tasks like remembering a grocery list or reacting quickly to changes in traffic can get harder. However, scientists say these changes don’t necessarily point to diseases like Alzheimer’s. Often, they’re just signs of normal aging—and they’re not inevitable.
“Both memory and processing speed change with age in the general population,” Huentelman says.
But about 1,000 participants have stood out. They scored like people 30 years younger in memory and reaction time tests. These individuals are known as “exceptional performers.”
“We want to study these exceptional performers,” Huentelman explains, “because they might reveal what habits protect brain health as we age.”
Healthy Habits Make a Big Difference
While genes may play a part, research suggests lifestyle has a powerful impact. Good sleep and cardiovascular health top the list.
Dr. Christian Agudelo, a sleep neurologist at the University of Miami, became especially aware of sleep’s value after becoming a parent.
“The better you sleep, the better your brain health is going to be—both structurally and functionally,” Agudelo says.
Sleep isn’t just about duration. Quality matters. A good night’s rest includes deep and REM sleep stages, where the brain does much of its “clean-up” work.
“You know when you’ve had quality sleep,” says Agudelo. “You wake up refreshed. That’s the goal.”
To improve sleep quality, he recommends simple but consistent behaviors:
- Wake up at the same time every day
- Sync your sleep with natural sunlight
- Stay socially and physically active
These habits help align the body’s internal clock, promoting deeper, more restorative sleep.
The Heart-Brain Connection
Dr. Charles DeCarli, a neurologist at the University of California, Davis, focuses on how heart health affects the brain.
“We often think of high blood pressure and cholesterol as affecting the heart or legs,” DeCarli says. “But they also impact the brain.”
His research shows people with vascular risk factors—like high blood pressure, high cholesterol, and diabetes—tend to have smaller and older-looking brains on scans.
However, there’s hope. DeCarli’s team found that when these conditions are treated aggressively, the brain often appears younger and healthier.
“If you have these diseases and they’re well controlled,” he says, “you may retain a more youthful brain.”
Simple Choices for a Sharper Mind
In addition to managing sleep and heart health, researchers advise avoiding habits that damage the brain. These include:
- Smoking
- Heavy drinking
- Physical inactivity
On the other hand, regular exercise, a balanced diet, and social engagement have all been linked to better brain aging.
The key message: while some decline in thinking speed is normal, a sharper, healthier brain is within reach for many of us—especially with the right daily habits.
Related topics:
