Regular physical activity is essential for overall wellness and can help to lower the risk of cognitive decline. Developing healthy exercise habits now can provide lifelong benefits for brain health.

When choosing physical activities, consider the following:

• If able, incorporate regular heart-healthy exercises. This can help reduce the risk of high blood pressure, diabetes, and high cholesterol, which have been shown to increase the risk of dementia
• Try to find things that engage your mind as well as strengthen social connections
• Pick activities you enjoy to help you stay consistent

Research shows that a heart-healthy diet supports both brain and overall health and may help reduce the risk of cognitive decline and dementia. The following foods help support a healthy brain:

• Green, leafy vegetables – Kale, spinach, collards, broccoli, and similar leafy greens are packed with brain-boosting nutrients. Research suggests diets high in these foods may help slow cognitive decline
• Fatty fish – Rich in omega-3 fatty acids, fatty fish like salmon, cod, canned light tuna, and pollock may improve overall brain health
• Berries – Flavonoids, the plant compounds that give berries their vibrant colors, have been shown to support memory and delay memory decline
• Walnuts – Nuts are a great source of protein and healthy fats. Walnuts, in particular, are rich in a type of omega-3 fatty acid associated with brain health

Maintaining an active social life can support brain health and may reduce the risk of dementia.

• Many social opportunities are free or low-cost, such as joining a walking group or book club
• Simply spending time with friends and family on a regular basis can have benefits
• Choose activities that are meaningful to you. For example, if you love animals, consider volunteering at a local shelter or rescue organization

Engaging in activities that exercise your brain can benefit you. The following activities can help to keep your brain active:

• Learning a new skill, such as an instrument or language
• Engaging in a hobby
• Finding new ways to complete familiar tasks
• Working puzzles or playing strategy-based games