Brain-Healthy Habits: Exercise, Sleep, Hearing, Vision and Connection
Exercise, sleep, hearing, vision, blood pressure, alcohol and social connection: what research suggests for brain health, what trials show, and why no habit is a guarantee.
Content last updated . This page has not been medically reviewed.
Overview
Several everyday habits are linked to better brain health, but none is a guarantee. Nothing has been proven to prevent Alzheimer's disease, although researchers have found promising strategies. [1] Many of these habits also help your heart and mood, which is a good reason to follow them whatever the effect on memory.Evidence labels: established recommendation, promising but limited, mixed, insufficient evidence.
The big picture
In 2024, the Lancet Commission on dementia identified 14 factors that may be modifiable, including hearing loss, high blood pressure, smoking, obesity, depression, physical inactivity, diabetes, excessive alcohol use, traumatic brain injury, air pollution, social isolation, high LDL cholesterol and untreated vision loss, along with low education. It estimated that 45% of future dementia could potentially be prevented if all 14 were eliminated. That figure applies to populations, is an estimate, and does not predict any person's outcome. [2]An NIA-funded study of almost 3,000 older adults found that people who practiced four or five healthy behaviors (physical activity, not smoking, not drinking heavily, a Mediterranean-style diet and mentally stimulating activities) had a 60% lower risk of Alzheimer's than people who followed one or none. The NIA stresses that observational studies cannot prove cause and effect. [3]
Habit by habit
| Habit | What the sources found | Label |
|---|---|---|
| Physical activity | The NIA describes evidence for preventing decline as "encouraging but inconclusive" and notes questions remain about type and amount. [1] A 2015 Cochrane review of 12 trials found no cognitive benefit from aerobic exercise in healthy people over 55. [4] For people with MCI, the AAN says exercise training (6 months) is likely to improve cognitive measures and recommends regular exercise. [5] | Mixed for healthy adults; established recommendation in MCI |
| Sleep | About seven to nine hours supports learning, memory and attention. [6] See Better Sleep. | Established recommendation |
| Hearing | Older adults with hearing loss have a greater risk of developing dementia, and memory and concentration decline faster than in people with normal hearing. [7] The ACHIEVE trial found no overall difference in 3-year decline with hearing aids, but a possible benefit in higher-risk people. [8] | Mixed for cognition; hearing care is worthwhile anyway |
| Vision | Untreated vision loss was added as a risk factor in the 2024 Commission. [2] | Promising but limited (observational) |
| Blood pressure | The SPRINT-MIND trial found that targeting systolic pressure below 120 mmHg significantly reduced the risk of MCI. [1] | Promising but limited |
| Alcohol | Alcohol can worsen memory loss and make some older people forgetful and confused. [9] | Practical advice |
| Social connection and activity | The NIA suggests spending time with friends and family and volunteering. [10] Social isolation is on the Commission's list. [2] | Promising but limited |
| Stress and mood | Stress, anxiety, depression and sleeping problems can cause treatable memory loss. [11] | Practical advice |
| Diet | See food and nutrition for brain health. | Mixed |
Tips you can start with
- Check your hearing and vision, and ask your doctor about blood pressure.
- Move in ways you enjoy; see healthy aging and hearing and vision changes.
- Keep up friendships and activities; see social connection and loneliness.
- Learn something new. The NIA lists learning a new skill among its tips for dealing with forgetfulness. [10]
- Manage stress; see how to relieve stress.
Safety
Talk with your doctor before starting a new exercise program if you have health conditions. Before using any supplement for brain health, see how interactions work and nootropics and memory supplements.When to get help
See a doctor if memory problems keep happening or affect daily life. [11] For sudden confusion, seek emergency care; see when to get help.Frequently asked questions
Does exercise protect against dementia?
Evidence is encouraging but inconclusive. [1]
Can hearing aids protect memory?
Observational data suggest lower decline with hearing devices; the ACHIEVE trial showed a possible benefit only in higher-risk people. [7][8]
Can I lower my dementia risk?
Managing known risk factors may help at the population level, but nothing is guaranteed. [2][1]
How much sleep do I need?
The NIA says older adults need about the same as other adults, seven to nine hours. [6]
References
- National Institute on Aging, Preventing Alzheimer's Disease: What Do We Know?. Read 2026-10-22.
- Alzheimer Europe, 2024 Lancet Commission underscores potential dementia risk reduction, identifying 14 modifiable risk factors (summary of Livingston et al., Lancet 2024). Read 2026-10-22.
- National Institute on Aging, How the Aging Brain Affects Thinking. Read 2026-10-22.
- Young J et al. Cochrane Database Syst Rev 2015. Aerobic exercise to improve cognitive function in older people without known cognitive impairment. Read 2026-10-22.
- Petersen RC et al. Neurology 2018 (American Academy of Neurology). Practice guideline update summary: Mild cognitive impairment. Read 2026-10-22.
- National Institute on Aging, Sleep and Older Adults. Read 2026-10-22.
- National Institute on Aging, Hearing Loss: A Common Problem for Older Adults. Read 2026-10-22.
- Lin FR et al. Lancet 2023. Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss in the USA (ACHIEVE). Read 2026-10-22.
- National Institute on Aging, Facts About Aging and Alcohol. Read 2026-10-22.
- National Institute on Aging, Memory Problems, Forgetfulness, and Aging. Read 2026-10-22.
- NHS, Memory loss (amnesia). Read 2026-10-22.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.