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5 everyday habits that can speed up cognitive decline
It's not too late to change your habits.
It’s easy to think of cognitive decline as something that happens only with age—but according to doctors, many of the habits that chip away at our mental sharpness start much earlier and often go unnoticed. From what we eat to sleeping habits, these seemingly harmless routines can gradually affect how our brains age.
“Cognitive decline is not just a clinical issue; it's deeply personal, affecting memory, decision-making, and the ability to stay connected to loved ones and community,” says Charles H. Hennekens, MD, FACPM, and First Sir Richard Doll Professor of Medicine and Preventive Medicine based in Boca Raton, Florida. “Everyday choices, from how much you move and how socially connected you stay can have a profound effect on your brain health,” he adds. “Preventing cognitive decline isn't just possible; it’s achievable.”
In addition to Hennekens, we checked in with Wai-Ying Wendy Yau, MD, a neurologist in the Memory Division of Mass General Brigham and instructor at Harvard Medical School, to learn more about how our everyday habits may speed up cognitive decline and how to prevent it from happening.
Lack of movement
“Research shows that low levels of physical activity are associated with faster cognitive decline and higher risk of dementia,” says Dr. Yau. She adds that, although clinical trials are needed to confirm cause and effect, research suggests that small increases in activity, “particularly among sedentary individuals,” may be meaningful for long-term brain health.
WHAT TO DO
To that end, Dr. Yau and her colleagues’ research indicates that 3,000 to 5,000 steps a day can help avert cognitive decline. Hennekens and his co-authors say that physical activity increases brain-derived neurotrophic factor, “which supports hippocampal growth while also improving blood flow and reducing inflammation.”
Eating Poorly
The old saying “you are what you eat” isn’t necessarily true, but it can have a direct effect on your cognitive health. Research shows that consistently eating highly processed food may lead to cognitive decline.
WHAT TO DO
Diets and eating styles that Dr. Hennekens and his team consider effective on this front are Mediterranean and DASH (dietary approaches to stop hypertension) which they say can improve insulin sensitivity and lower the risk of cardiovascular disease, which can affect cognitive health.
Ignoring Your Blood Pressure
“Not managing cardiovascular risk factors such as hypertension, diabetes and high cholesterol, especially during midlife, is one of the most consistent contributors to faster cognitive decline,” says Dr. Yau. According to the NIH, high blood pressure when you’re in your 40s to 60s “increases the risk of cognitive decline later in life.”
WHAT TO DO
Dr. Yau says monitoring your blood pressure and talking with your doctor about how to keep it at a healthy level may reduce the risk of developing cognitive decline and dementia.
Keeping To Yourself
Dr. Yau says that reduced social interaction and limited cognitive stimulation are linked to faster cognitive decline and higher dementia risk. “Social and cognitive engagementhas been linked to better preserved brain volumes and brain network functioning, which helps support cognitive reserve and may buffer against the effects of aging and Alzheimer-related changes,” she explains.“In contrast, isolation has been associated with increased inflammation, higher stress levels and poorer mental health, which together may contribute to cognitive vulnerability."
WHAT TO DO
Flip the switch on cognitive decline by incorporating regular social contact, hobbies and mentally engaging activities.
Losing Sleep
From jammed schedules to everyday stressors to stimulating late-night TV shows, there are so many reasons why some of us have a hard time getting a good night’s sleep. According to the Alzheimer’s Association, losing out on restful nights’ sleep could have a direct impact on our brain health.
WHAT TO DO
Set the scene for a good night’s sleep with these tips from the association: turn off screens before bed, make your sleep space as comfortable as possible and do everything you can to diminish any disturbances. If you still have trouble sleeping or suspect you may have sleep apnea, talk with your doctor.
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