Help prevent cognitive issues like dementia by incorporating these manageable lifestyle changes into your daily routine.

Unless were dealing with a serious condition, most of us dont experience symptoms of cognitive decline untilafter midlife.

Youre going to live longer and better.

Woman with long gray hair in a cozy living room, sitting at a desk with a notebook, pen, and laptop, appearing thoughtful while looking at the screen

Who doesnt want that?

But you dont have to be a triathlete to reap the benefits.

The triple threat against Alzheimers disease is to take a walk with a friend.

Two men, one bald and one with gray hair, wearing casual athletic wear, walking outdoors with water bottles, smiling and engaging in conversation

That combination of physical exercise, social connection and stress reduction is a potent brain-booster.

Meditating For 10 Minutes

Stress is the enemy of healthy brain functioning.

Science has long determined that exposure to chronic stress candamage the hippocampusand impair our memory.

Woman with short black hair and wearing a ribbed top, sits with eyes closed, appearing relaxed. Background shows a blurred indoor setting

You dont have to take a vow of silence for a month at some retreat.

Just a little bit of meditation each day can make a big difference.

The style or method of meditation doesnt matter as much as your consistency.

A person wearing glasses and a striped shirt sits on a couch, writing in a notebook, with plants and a lamp in the background

Gratitude Journaling

Being a cynic isnt just bad for your mood.

Its bad for your brain, too.

Studies indicate thatrepetitive negative thinking is a potential markerfor an increased risk of dementia and cognitive decline.

A person with a beard is sleeping peacefully on their side, resting their head on a pillow and hand on the bed. The setting appears calm and serene

Pairing this habit with another brain-friendly practice, like writing by hand, can be a powerful one-two punch.

Repetitive exercises like reading aloud, simple math and writing by hand keep that part of your brain sharp.

Not a fan of journaling?

Two female tennis players, one in a white top and skirt, the other in a white visor, crop top, and skirt, high-five over the net on an outdoor tennis court

We dont really write letters anymore, Fredericksen said.

But a lot of people love getting mail.

Its really a positive thing to write to someone and connect.

Keeping A Consistent Bedtime

Sleep plays a crucial role in how well our brains function.Dr.

Our bodies have a lymphatic system that clears all the yucky stuff, but the brain doesnt have that.

It has sinuses where blood and cerebrospinal fluid flow through.

Even getting just one hour less of the recommended amount of sleep every nightincreases your risk of dementia.

The best way to combat sleep deprivation?

Keep a consistent bedtime that allows for at least seven hours of sleep.

Picking Up A New Team Sport

Learning is another key piece to healthy brain functioning.

But picking up a new language or skill isnt the only way to get the job done.

Youre learning something new, youre getting physical exercise and youre meeting new people, she said.

We have some seniors who do senior parkour, so the possibilities are really endless.

Improving your brain health doesnt have to mean overhauling your life.

The most important part is finding activities that you genuinely enjoy and can stick with.