Think your memory is slipping? Build habits for lasting brain health
Health & Science
By
Noel Nabiswa
| Apr 06, 2026
Have you ever felt that you are no longer as sharp as you once were? Perhaps you find yourself frustrated when you cannot quite recall the name of an actor or politician, someone you recognise but cannot place, or when you are not as quick at arithmetic as you used to be. Such moments can be unsettling and may even prompt concerns about your mental fitness.
It is true that the brain typically completes its development in our 20s, after which a gradual cognitive slowing may occur with age. Later in life, there is also the risk of dementia, caused by diseases such as Alzheimer’s.
However, both cognitive decline and the risk of dementia are influenced by what experts describe as modifiable risk factors. This means there are practical steps and lifestyle habits you can adopt to maintain mental sharpness and reduce your risk.
One of the most important strategies is to stay mentally active to build your cognitive reserve. Psychologists and gerontologists use this term to describe the brain’s ability to adapt in the face of ageing or illness. For instance, if a person has a high cognitive reserve, then even if they display some of the biological markers of Alzheimer’s, such as the accumulation of harmful protein deposits, they may still perform well on cognitive tests. It is as though they possess spare mental capacity that allows them to compensate for damage.
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Many activities can help build this reserve. Reading, playing musical instruments, singing, solving challenging puzzles, learning a second language and travelling are all considered beneficial.
You may have encountered computerised brain-training games that claim to keep the mind razor-sharp. The difficulty with these games is that their benefits do not tend to generalise. While you may improve at the games themselves, these gains rarely transfer to other areas of life. Indeed, excessive use could even be counterproductive if it replaces time spent socialising with friends and family. Conversely, social isolation is regarded as a significant risk factor for dementia. As researchers at the University of Groningen noted in a comprehensive review, people with less social participation, less frequent contact and greater feelings of loneliness face an increased risk of developing the condition.
Physical health is equally crucial. The brain depends on oxygen and nutrients to function effectively, so it follows that better cardiovascular health supports a fitter and healthier brain. At the same time, a sedentary lifestyle and obesity are associated with faster cognitive decline and a higher risk of dementia.
It is therefore advisable to incorporate regular physical activity into your routine. Running, cycling, swimming, or organised exercise classes can all be effective. If these do not appeal, simpler options such as walking more often, taking the stairs, gardening or engaging in active hobbies can also make a meaningful difference.
Diet is another important factor. Avoiding excessive saturated fat can help prevent the arteries from becoming clogged, while consuming plenty of fruit and green vegetables provides antioxidants that help to neutralise free radicals, harmful by-products of normal biological processes. To support these goals, the World Health Organisation recommends the so-called Mediterranean diet. This approach emphasises fruit, vegetables, legumes such as lentils, beans and peas, nuts, cereals and olive oil, while limiting saturated fats and red meat.
More surprisingly, there are also links between personality and brain health. Individuals who score highly in openness to experience, one of the ‘Big Five’ personality traits associated with curiosity, creativity and a willingness to try new things, tend to perform better cognitively and face a lower risk of dementia.