When people think of health in their younger years, they typically think of this as protecting their heart, bones, and skin. Brain health is not generally thought of until later in life – and usually gains attention only when memory lapses or other signs of cognitive decline become apparent. Research however indicates, that not taking into account your brain health during your younger years, is a mistake. Brain health does not begin in your 60s or 70s — it begins much earlier. By the time you reach your 30s the everyday lifestyle choices you make can either maintain brain resilience or contribute to long-term memory issues.
The good news though, is that cognitive decline is not a natural phenomenon. Just like exercise maintains physical strength, mental habits and life choices can maintain brain power. Here are some ways you can support your brain.
Prioritise quality sleep
One of the most powerful ways to maintain brain health is sleep. During deep sleep, the brain consolidates new memories, and is able to flush away waste products that if allowed to accumulate, can negatively impact function. Chronic sleep deficiency facilitates memory loss, and may even raise the risk of developing Alzheimer’s disease down the road. It is recommended that an adult gets 7-9 hours of quality sleep per night. Sticking to a consistent bedtime, minimising caffeine late in the day, and reducing screen time before sleep can significantly improve both mental clarity and mood.
Move your body
Moving your body is like medicine for the brain. Aerobic activity (walking, jogging, cycling) increases blood flow and oxygen to the brain cells. Strength training enhances overall metabolic health which also impacts cognition. Studies show individuals who engage in regular physical activity have a lower risk of developing dementia, depression, and memory loss. Aim for 150 minutes of moderate-intensity activity per week, of which some should be structured cardio activity, and incorporate both cardio and strength training.
Eat a brain-healthy diet
What you eat has a direct effect on your brain. Diets rich in fruits, vegetables, whole grains, beans, nuts, and fatty fish (i.e. salmon, mackerel) provide antioxidants and the necessary nutrients to fuel your brain cells. Berries (the darker the berry the better) have compounds that have demonstrated improvements in memory. The Mediterranean diet, which emphasizes plant-based foods, and healthy fats (such as olive oil) along with lean proteins has shown strong evidence in enhancing cognition and reducing the risk of dementia. Conversely, diets high in processed foods, sugar, and unhealthy fats generate inflammation and foster faster brain aging.
Stay mentally active
Stimulation is vital for the brain. Just as muscle strength is increased through resistance training, new skills challenge our brains by strengthening neural pathways. Challenging pursuits — such as learning a language, playing an instrument, completing puzzles, and reading complex materials — create what scientists call “cognitive reserve”. Cognitive reserve is basically a backup for an ageing brain to still be able to function at a high level regardless of age-related change or any disease. The important thing is to seek out novelty and challenge by trying things that are outside of your comfort zone.
Stay socially connected
Loneliness and social isolation can also significantly increase the risk of brain decline. Socialising is stimulating for our memory, language, and emotional regulation, all of which support a long-term healthy brain. Finding ways to have social interactions through calls to family and friends, book clubs, volunteering, and community events is essential for emotional and cognitive support.
Manage stress
Stress is another silent assassin of our memory. Stress raises our cortisol levels, which can be harmful to the areas of our brain that are responsible for memory and learning. Pursue relaxation practices, such as meditation, yoga, deep breathing, and journaling, at home. Therapy and counselling could be useful to address anxiety and depression that could be contributing to memory issues. Lightweight steps, such as using a planner, keeping a to-do list, and decluttering your space, can help lessen the cognitive load and buffer normal lapses.
Protect your head
Both excessive alcohol consumption and smoking are associated with faster brain ageing and a higher incidence of dementia. Use in moderation or completely avoid to protect your brain and life. Addressing head injuries is also crucial. Wear a helmet when riding a bike or skating. Lose the hazards that could lead to a fall at home. Even mild head trauma can cumulatively influence future cognitive decline.
The takeaway
Although the age of 30 may seem young to think about memory decline, it is exactly the time when habits can be built to maintain brain health for the rest of your life. Sleep, activity, proper nutrition, mental challenges and social factors all work together to create a bubble wrap around your brain. By starting these habits now, you are not only protecting your memory, but also protecting sharper thinking, better focus, and greater resiliency for years to come.
(Dr. Annu Aggarwal is a consultant in neurology and a specialist in cognitive and behavioural neurology at Kokilaben Dhirubhai Ambani Hospital, Mumbai. annu.aggarwal@kokilabenhospitals.com)
Published – September 22, 2025 10:36 am IST
