Published on October 20, 2026
The nerves of the brain form several connections among themselves to transmit information. Some of these can get damaged with age. This could result in cognitive decline and memory loss, and affect the quality of life in older individuals. Cognitive decline can be slowed with lifestyle practices that promote the formation of new connections; these connections form alternate pathways for the brain to function if the older ones gets damaged due to age or injury. Some of the lifestyle changes that are advised to slow cognitive decline include the following:
Be Active
Moderate physical activity such as walking or cycling for a minimum of 150 minutes a week could help to slow the onset of dementia. Physical activity enhances learning, memory and cognitive function. It increases the level of brain chemicals that promote nerve growth, improves blood flow to the brain, and reduces inflammation and oxidative stress, thereby keeping the brain healthy.
Challenge the Brain with Novelty
A challenging hobby, learning a new language, or studying a complex topic releases brain chemicals that promote the formation of new connections. Though crosswords and sudoku are often encouraged, doing familiar puzzles everyday may not help as much. On the other hand, tackling something unfamiliar—like playing an instrument, learning a craft, studying a new subject, or taking an unfamiliar route on daily walks — could be more effective in forming new connections.
Adopt the MIND Diet
The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is often advised to promote brain health and lower the risk of cognitive decline and Alzheimer’s disease. It is a hybrid of the Mediterranean and DASH diets (advised for hypertension patients). Foods that are included in the MIND diet are:
- Green leafy vegetables (such as kale, spinach) and colorful berries.
- Healthy fats, especially extra-virgin olive oil, nuts, and omega-3-rich fatty fish.
- Whole grains, beans.
The diet advises limiting foods that are ultra-processed, or high in sodium or refined sugars.
Sleep Adequately
When a person is awake, the brain takes in vast amounts of new information. Studies suggest that during sleep, this information is consolidated into memory. It is therefore necessary not to compromise on sleep time.
Be Socially Active
Loneliness is a risk factor for cognitive decline. Regularly interacting with friends and family keeps the brain connections strong and functional. It increases brain chemicals which help to form new neural connections. Social interactions also reduce stress, and may help to preserve memory.
References:
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Jenny Hiu Wai Tse, et al. The association between the MIND diet and cognitive health in middle-aged and older adults: A systematic review. The Journal of nutrition, health and aging, Volume 29, Issue 9, 2025,100630. https://doi.org/10.1016/j.jnha.2025.100630.
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