Experts Say These Everyday Habits Can Accelerate Cognitive Decline

While many associate cognitive decline with aging, medical experts highlight that behaviors affecting mental sharpness can begin much earlier, often without our awareness. From dietary choices to sleep patterns, everyday habits can gradually influence how our brains age.

Cognitive decline impacts not just clinical health, but personal life, affecting memory, decision-making, and the ability to maintain relationships and community ties, explains Charles H. Hennekens, MD, FACPM, a professor of Medicine and Preventive Medicine in Boca Raton, Florida. Simple daily decisions, including physical activity and social engagement, significantly affect brain health. Preventing cognitive decline is realistic and achievable.

Insufficient Physical Activity

Neurologist Wai-Ying Wendy Yau, MD, from Mass General Brigham and Harvard Medical School, emphasizes the link between low physical activity and accelerated cognitive decline. Although more research is needed to confirm direct causation, studies indicate that even modest increases in movementespecially for sedentary peoplecan support long-term brain function, she notes.

Research suggests that walking 3,000 to 5,000 steps daily may help reduce cognitive decline. Physical activity boosts brain-derived neurotrophic factor, which enhances hippocampal growth, improves blood flow, and lowers inflammation, according to Hennekens and his colleagues.

Unhealthy Eating Habits

Diet plays a crucial role in maintaining cognitive function. Regular consumption of highly processed foods may contribute to cognitive decline. Nutrition approaches like the Mediterranean diet and the DASH diet can improve insulin sensitivity and reduce cardiovascular risks, which are closely linked to brain health.

Neglecting Blood Pressure and Cardiovascular Health

Dr. Yau warns that unmanaged cardiovascular issues, such as high blood pressure, diabetes, and high cholesterol, particularly during midlife, are strong predictors of cognitive decline. The NIH notes that elevated blood pressure in your 40s to 60s increases the likelihood of cognitive issues later. Monitoring these factors and consulting a doctor can help lower the risk of dementia.

Social Isolation

Limited social interaction and low cognitive stimulation are connected to faster cognitive decline. Social engagement helps preserve brain volume and network functioning, supporting cognitive reserve and mitigating age-related changes.

Conversely, isolation is linked to increased inflammation, higher stress, and poorer mental health, all of which can heighten vulnerability to cognitive issues, Dr. Yau adds. Engaging in hobbies, social activities, and mentally stimulating tasks can help protect brain health.

Poor Sleep

Sleep deprivation, whether from busy schedules, stress, or late-night screen exposure, can negatively impact brain function. The Alzheimers Association recommends improving sleep by turning off devices before bed, creating a comfortable sleep environment, and minimizing disturbances. Persistent sleep problems or suspected sleep apnea should be discussed with a healthcare professional.

Author: Ava Mitchell