Make Sleep a Priority Like It's Your Second Job
Sleep is not merely downtime for your brain to go offline. Conversely, it’s when the brain does some of its most important work. During deep sleep, your brain clears out metabolic waste (including proteins linked to cognitive decline) and integrates all of the memories you made during the day. In order to maximize sleeping conditions, develop a bedtime ritual you can look forward to every night, aim to get in at least seven hours, do your best to keep a consistent wake time and limit screens for a minimum of 30 minutes before bed.
Eat With Your Brain in Mind, Not Just Your Stomach
Diets rich in leafy greens, fatty fish, nuts and berries are time and time again linked to slower cognitive decline. It’s also no coincidence that a lot of the Blue Zone diets center around these specific food groups. Where and when you can, also strive to minimize added sugars and ultra-processed foods. Maintaining a whole food diet will not only make your brain healthier, but you’ll probably find it becomes a lot happier too.
Commit to Becoming a Lifelong Learner
Cognitive reserve, aka your brain's resilience against age-related decline, grows when you challenge it. Committing yourself to lifelong learning like picking up a new language, learning to play an instrument or even taking new routes to work forces your brain to build new neural pathways instead of remaining on autopilot.
Protect Your Stress Levels
Chronic stress floods the brain with cortisol, which over time can shrink areas responsible for memory and emotional regulation. Incorporating daily mindfulness practices like breathing exercises, walks outside, meditation or even just a couple minutes of complete quiet and observation can drastically reduce stress levels.
Limit Alcohol and Avoid Smoking
This one on the list is one most of us have been told since childhood and for good reason. Both are linked to accelerated brain aging and increased dementia risk. You don't have to cut alcohol out entirely, it’s okay to enjoy the occasional glass after a long day, but keep it to a minimum where you can protect a lot more than just your liver.
