How to Keep Your Mind Sharp: Reader-Favorite Habits and the Science That Backs Them Up
Experts reveal why these simple reader-loved strategies protect memory and lower dementia risk
No matter your age, your lifestyle influences your mental longevity. And a healthy lifestyle—one that includes study-proven ways to protect your brain health—may help lower your risk of developing dementia or memory loss over time. So, how can you keep your mind sharp for years to come? We asked Woman’s World readers to share their favorite brain-boosting tricks, and our experts offered insights about how each habit can support your cognitive health.
How to keep your mind sharp: 4 smart reader strategies
These specific habits—favorited by our readers and backed by experts—harness the power of nutrition, sleep, physical activity and social interaction to help your brain age well and ward off dementia.
Eat a healthy diet
Specific eating plans like the MIND and Mediterranean diets have been shown to reduce inflammation, support the gut-brain axis and slow cognitive aging, explains Hayley Nelson, PhD, Neuroscientist, Professor of Psychology and founder of The Academy of Cognitive and Behavioral Neuroscience. These diets are rich in leafy greens, berries, nuts, olive oil, fish and whole grains and low in processed foods and added sugars, which is why 22 percent of Woman’s World readers said they strive to follow this type of healthy eating plan. (Find specific foods that may help prevent dementia here.)
Woman's World Answers
“What we eat literally builds our brain,” says Nelson. “From a neuroscience perspective, the nutrients in these foods help keep the brain’s communication systems active. Omega-3 fatty acids, for example, support the fluidity of brain cell membranes, which is critical for learning and memory. Antioxidants in berries help protect brain cells from oxidative stress—one of the key drivers of cognitive decline.”
“What we eat literally builds our brain.” —Hayley Nelson, PhD
Get regular physical activity
“One of my top recommendations for enhancing your cognitive function and overall wellbeing, particularly in midlife and beyond, is prioritizing cardiovascular exercise,” says Seetha Bhagavatula, MD, geriatrician and physician at Remo Health. “Beyond its physical advantages, aerobic activity strengthens cognitive function and may also lower the risk of dementia with age.” It’s no wonder more than 28 percent of Woman’s World readers said they follow this advice.
Dr. Bhagavatula also encourages incorporating strength training at least three times a week, which she says is crucial to maintain your ability to perform everyday activities. This is because as early as our 30s and 40s, we begin to lose muscle mass, so focusing on exercises such as weight lifting helps us build the necessary muscle strength, power and endurance to carry out daily living.
“Strength training doesn’t mean lifting very heavy weights!” says Dr. Bhagavatula. “Start with small weights if this is a new type of exercise for you—even two to five-pound weights are beneficial. These movements help with overall blood flow and ensure our bodies deliver more oxygen and essential nutrients to the brain, which are crucial for optimal function. It also helps us strengthen muscles that keep us stable and helps us prevent falls as we get older.”
Prioritize sleep
More than 26 percent of Woman’s World readers said they strive for a solid night’s rest to help keep their minds sharp. And that’s important, since getting quality sleep each night is the cornerstone of your brain’s ability to build and hold onto memories, says Dr. Bhagavatula. While you sleep, your brain actively works to consolidate new information, moving it from temporary holding areas deep within to more permanent storage on the brain’s surface.
Sleep is also when the brain repairs itself and clears toxins like amyloid, a protein associated with Alzheimer’s disease development, adds Rehan Aziz, MD, psychiatrist, Jersey Shore University Medical Center.
“Chronic sleep deprivation or poor-quality sleep increases the risk of cognitive decline and dementia,” he says. “To optimize sleep for brain health, aim for seven to nine hours nightly and practice consistent sleep habits, such as going to bed and waking up at the same time every day.”
He also recommends limiting exposure to blue light from screens at least one hour before bedtime, avoiding heavy meals and caffeine in the evening and creating a restful sleep environment that’s dark, quiet and cool.
If you find yourself struggling no matter your sleep hygiene, whether it’s difficulty falling asleep, sleeping too much or feeling unrefreshed, Dr. Bhagavatula suggests talking to your doctor to rule out any underlying medical issues like sleep apnea or insomnia.
Socialize with friends and family
Humans are wired for connection, and our brains suffer in isolation, says Nelson. Engaging in meaningful conversations, sharing laughs or even volunteering like 23 percent of Woman’s World readers do can boost your mood, protect against depression (a risk factor for dementia) and support cognitive resilience, she notes.
“Social interaction activates multiple brain regions—language, emotion regulation, memory—and keeps our neurons firing,” says Nelson. “In fact, staying socially active has been linked to a lower risk of dementia.”
It’s important to note that the most powerful social experiences are face-to-face and emotionally fulfilling. Nelson suggests making time for people who lift you up, whether through a weekly coffee date, a shared hobby or a regular family check-in.
“For an added bonus, mix it up,” she advises. “Spend time with people across generations or join a group where you learn something new together. It’s a double win for social and cognitive enrichment.”
Another idea is to consider activities that naturally encourage socialization and tap into memory, like music, offers Dr. Bhagavatula. Its ability to evoke past experiences makes listening to or performing familiar songs with others a form of engaging guided reminiscence therapy that can strengthen memory. Both active (singing, playing) and passive (listening) music therapies engage multiple brain regions, contributing to cognitive wellbeing, she explains.
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