How to improve brain health: 10 science-backed tips to try today

Mental Health

Oct 15

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Keep your mind sharp and memory strong at any age. Learn how to improve brain health with these 10 science-backed tips you can add to your daily routine today.

You know that feeling when you walk into a room and immediately forget why you’re there? Most of the time, it’s harmless. But when those little lapses start to pile up—or when you hear about friends or family facing Alzheimer’s or dementia—it’s natural to start wondering about your own brain health.

Brain health isn’t just about avoiding memory loss later in life, but keeping your mind clear and resilient, no matter your age. And while some changes in memory and processing speed are normal as you grow older, research shows that many of the biggest risks for serious decline are shaped by daily habits.

The good news is you don’t have to overhaul your entire lifestyle to make a difference. Paying attention to how you eat, move, rest, and connect with others can support your brain in meaningful ways. Here’s what science says about how to improve brain health, plus some simple tips you can start trying today.

What is brain health?

Brain health is the overall state of how well your brain functions, which includes your ability to remember, learn, concentrate, problem-solve, and manage emotions. When your brain health is operating at its peak, following a conversation, making decisions, and enjoying daily life are easier.

Unfortunately, brain health is less visible than your physical health, meaning it’s not something you can easily track with numbers like weight or blood pressure. This can make it frustrating to try to determine how healthy your brain is.

That said, the brain does respond well to the choices you make over time, so its strength and resilience can be supported at all ages.

Why is brain health important?

Your brain affects every part of your life, from work and relationships to independence and sense of self. When your brain health is operating well, you can continue to learn and stay engaged with the world. But when it’s compromised, even small tasks can become challenging.

Protecting brain health can also preserve your confidence, give you the mental energy to do the things that you enjoy, and it can lower your risk of Alzheimer’s disease and dementia.

Is cognitive decline common as you age?

Many people notice slower recall, reduced multitasking ability, and a need for more time to learn something new as they age. But these shifts just reflect the natural changes that come with time. They don’t necessarily indicate disease.

While the risk of dementia or Alzheimer's does increase with age, large studies have shown that people who maintain brain-supportive habits are more likely to preserve sharp thinking well into later life.

Some healthy habits that can help your brain as you age are regular exercise, a balanced diet, and strong social connections.

How to improve brain health: 10 natural tips and habits to boost the mind

Brain fog, forgetfulness, and mental fatigue can sneak up on anyone. But thankfully, small daily practices can go a long way in improving your brain health. Here are 10 natural ways you can stay sharp and mentally resilient.

1. Move your body regularly

We all know exercise is great for the body, but it’s also great for the mind. Studies show people who exercise consistently have sharper memory, better attention, and a lower risk of Alzheimer’s disease.

How to start: Aim for 150 minutes of moderate exercise per week. This might mean swimming, cycling, or going on a brisk walk. You could also take a 10-minute walk after meals if that’s all you have the energy for.
Top tip: Combine movement with something enjoyable to make it a little easier. You might listen to a podcast during a walk or dance around the kitchen while cooking.

2. Eat for brain health

It turns out that what you eat isn’t just about fueling your physical strength; it also helps fuel your mental strength. Diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats support brain function and reduce the risk of dementia.

How to start: Try adding one extra serving of leafy greens or berries to your meals. Or swap refined grains, like white bread, for whole grains like quinoa or rolled oats.
Top tip: When you have an extra minute, prep brain-friendly snacks so that you can easily grab them when you’re busy. Try apple slices with your favorite nut butter, or hummus with celery or carrot sticks.

3. Stay mentally active

Finding fun ways to keep your brain active makes it feel a lot less like work. This might mean reading, solving puzzles, playing an instrument, or even navigating a new route on your way to the store.

How to start: Choose one new activity that genuinely excites you so that you stay engaged with it. This could be learning a language, taking a cooking class, or trying strategy games.
Top tip: Consistency is key, so if you feel overwhelmed, keep the activity short. Ten minutes of a crossword puzzle daily is better than an hour once a month.

4. Connect with others

Your friendships aren’t just for emotional support — they can support brain health too. Strong relationships provide mental stimulation, emotional support, and stress relief, all of which benefit your brain.

How to start: Call a friend or invite a neighbor over for a drink. Short interactions like chatting with the cashier can also go a long way toward making you feel less alone.
Top tip: If you’re short on time, combine socializing with other habits, like walking with a friend or cooking a healthy meal together.

💙 Strengthen your relationship with others by listening to the Curiosity Builds Connection session with Jay Shetty.

5. Manage cardiovascular health

What’s good for your heart is also good for your brain. High blood pressure, high cholesterol, diabetes, and obesity are all risk factors for cognitive decline. Keeping these in check protects your brain’s blood vessels and reduces the likelihood of strokes.

How to start: Schedule regular check-ups with your doctor and track blood pressure, blood sugar, and cholesterol.
Top tip: Set a recurring note in your calendar for routine check-ups. This can help catch changes early and keep your brain and body on a healthier track.

6. Get quality sleep

While you sleep, your brain clears out toxins and consolidates memories. So, make an effort to get consistent restorative rest as poor sleep increases your risk of cognitive decline, anxiety, and mood changes.

How to start: Create a consistent bedtime and wake-up schedule. You might dim the lights an hour before bed and avoid screens right before sleep.
Top tip: If falling asleep is hard, try a simple wind-down routine like reading a book, listening to calming music, or practicing deep breathing.

💙 Take a moment to settle into your breath and body at night by listening to Pause to Breathe with Professor Megan Reitz.

7. Manage stress effectively

Chronic stress floods your brain with cortisol, and over time, that can damage areas involved in memory and learning. And while you can’t remove stress entirely, you can take steps to soften its impact.

How to start: Build small pauses into your day. You could add five minutes of mindful breathing in between meetings or step outside for fresh air during your lunch break.
Top tip: Pair stress relief with things you already do. Try breathing deeply while waiting in traffic or by focusing on gratitude while brushing your teeth.

8. Avoid harmful habits

Everyone likes to cut loose and have a good time. But smoking and drinking too much alcohol can increase the risk of stroke and dementia, so be mindful of your consumption.

How to start: If you smoke, talk to your doctor about support programs. And if you drink, stick to moderate levels.
Top tip: Replace whatever harmful habit you’re doing with something positive. You could swap out an evening drink for herbal tea, or use nicotine-free substitutes as a step-down tool.

9. Protect your head and senses

Your brain’s health is about how you protect and interact with the world around you. Head injuries can raise the risk of cognitive decline, and untreated hearing or vision loss may lead to reduced stimulation and faster mental decline over time.

How to start: Wear seatbelts while riding in cars and helmets when biking. You could address fall risks at home by removing loose rugs and adding grab bars.
Top tip: If you need glasses or hearing aids, make sure to use them consistently, as it keeps your brain more engaged with the world around you.

10. Keep purpose and curiosity alive

Having a sense of purpose supports long-term brain health by keeping you engaged. When you stay curious and pursue things that give your life direction, you're helping your brain stay flexible, sharp, and resilient.

How to start: Reflect on what makes you feel useful or inspired. Some common inspirational activities are mentoring, gardening, creative projects, and helping out someone in need.
Top tip: Write down one thing you’re looking forward to each week. This can help keep your mind engaged and improve your mental wellbeing.

How to improve brain health FAQs

Can diet and exercise improve brain health?

Yes. Regular physical activity improves blood flow, reduces inflammation, and stimulates the release of growth factors that help brain cells thrive. Additionally, exercise has been linked to larger hippocampal volume, which is the part of the brain involved in memory.

A healthy diet can also add another layer of protection by providing nutrients that reduce oxidative stress and support communication between neurons. Foods rich in vegetables, fruits, fish, and whole grains have been shown to lower the risk of Alzheimer’s as well.

How can I boost my memory naturally?

Mentally stimulating activities, like learning a new skill, reading, or practicing puzzles, can all strengthen your memory networks. But if you want quick tools, mnemonic devices, such as visualization, acronyms, or chunking information into groups, are all effective for everyday remembering.

Getting regular exercise, quality sleep, and practicing stress management can also help naturally boost your memory and create more reliable recall.

How do I prevent cognitive decline and dementia?

There’s no way to guarantee prevention, but research shows it’s possible to lower your risk. Cognitive decline and dementia are influenced by both genetics and lifestyle. And while you can’t change your genes, you can influence your health behaviors.

In fact, regular exercise, eating a balanced diet, staying socially connected, avoiding smoking, and protecting your sleep have all been shown to reduce your risk by 40–60%.

Is brain training effective?

Training your brain through apps and puzzles can sharpen certain skills. But the benefits tend to be narrow. For example, if you practice word games, you might get better at word recall, but that doesn’t necessarily mean your memory will improve across all areas of your life.

In general, brain training is most useful when combined with other healthy habits like exercise, diet, and social activity.

Can you improve brain health at any age?

You can. Your brain remains adaptable no matter your age. Scientists call this neuroplasticity. This means new connections can still form and existing ones can still strengthen at all stages of your life.

Even adults in their 70s and 80s have shown cognitive improvements after making lifestyle changes like exercising, eating healthier, and engaging socially. That said, the earlier you start, the more long-term protection you can build.

Calm your mind. Change your life.

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Calm Editorial Team