No matter your age, the best time to start protecting your brain is right now 

Over 7 million Americans are currently living with Alzheimer’s, and that number is projected to reach nearly 13 million by 2050. But inside those numbers is something most people don’t always hear: the choices you make today, at any age, can influence how your brain ages.  

While no single habit can guarantee you’ll avoid Alzheimer’s, strong research shows there are things you can do to support your brain health.  

Even later in life, small daily changes can add up. A major U.S. clinical trial called U.S. POINTER found that a structured lifestyle program helped protect thinking and memory in older adults who were at higher risk for cognitive decline.  

The research points to five areas where your choices genuinely matter.  

1. Move your body in a way you can stick with.  

Exercise supports brain health through some very direct pathways. It improves blood flow, helps regulate mood, and supports better sleep. Physical activity was a cornerstone of the U.S. POINTER program, and the Lancet Commission on dementia prevention lists lack of physical activity as one of the modifiable risk factors for dementia.  

You may not necessarily need a gym or a structured program. The goal is to find something sustainable that supports blood flow, heart health, and overall function.  

Here are some ideas to try:  

  • Take a 10-minute walk after breakfast or dinner.  
  • If walking is tough, do 5 minutes now and 5 minutes later.  
  • Practice sit-to-stands from a sturdy chair: stand up and sit down 5-10 times, using the arms of the chair if needed.  

Small movements done consistently are far more valuable than ambitious routines that don’t stick. 

 2. Eat for your brain, one simple swap at a time.  

Researchers have looked closely at eating patterns associated with better brain health, and two keep showing up: the Mediterranean diet and the MIND diet. A 2023 study in JAMA Psychiatry found that people who followed the MIND diet more closely had a meaningfully lower risk of dementia.  

To follow a MIND-style eating plan, load up your plate with more leafy greens, berries, nuts, whole grains, beans, fish, and olive oil. Limit added sugars, processed foods, and unhealthy fats.  

In practice, this might mean adding spinach to your eggs in the morning, keeping a bag of frozen berries for yogurt or oatmeal, and swapping afternoon chips for a handful of nuts. None of these require a major overhaul.  

If you’re cooking for one, frozen vegetables, canned beans, and bagged salad are perfectly good tools. Look for lower-sodium options when possible. 

3. Challenge your brain with something that feels meaningful.  

Your brain likes variety, as well as the benefits from learning new things. Meaningful mental activity woven into your daily life stretches your mind and supports cognitive resilience.  

Read an interesting article? Dive even further into the subject, learning about its origins, its meanings. Why did you find it interesting? Take some time to research and learn.  

Read a chapter of something interesting and then share what you enjoyed with a friend. This is a great way to exercise your memory in a natural way. Try a new recipe or a craft that requires focus. If it holds your attention, it’s working.  

4. Stay connected.  

What happens emotionally tends to show up cognitively, often in ways people don’t expect.  

Feeling isolated, chronically stressed, or depressed can take a real toll over time. The Lancet Commission includes social isolation and depression as modifiable dementia risk factors, meaning they are areas where support and change may reduce risk.  

Social connection doesn’t require big gestures. Call one person you trust, even if it is just a five-minute check-in. Make a small plan for the week: coffee with a friend, a walking buddy, a faith group, a club, or volunteering.  

5. Stay on top of the health numbers that protect your brain.  

Your brain depends on healthy blood vessels. That’s why many dementia prevention strategies also focus on blood pressure, blood sugar, and cholesterol. The Lancet Commission highlights several risk factors tied to heart and metabolic health, including high blood pressure, diabetes, smoking, obesity, and excessive alcohol use. Keeping these in check is one of the most concrete things you can do.  

If it’s been a while, check your blood pressure at home or at a pharmacy. Schedule a physical. Ask your doctor whether your current medications still make sense. If you smoke, ask about quitting options.  

 Where to begin 

Small steps add up when you repeat them. Choose one change from this list and try it for a week. If it fits, keep it. If it doesn’t, try a different one.  

If memory changes worry you, you don’t have to figure it out by yourself. Charter Research offers free memory screenings, along with events and resources to support you and your family.  

And if you’re curious about how research is moving forward, we’re happy to share the latest updates and what it looks like to get involved.  

Call us and we can walk you through what’s available near you.  

Orlando: 407-337-3000
The Villages: 352-441-2000  
Chicago: 773-300-1000