Did you know that one in nine adults will experience cognitive decline as they age? And it can happen earlier than you may think—over 10% of adults 45-65 experience what the CDC refers to as “subjective cognitive decline.” Genetics play a role in this, but the good news is that there are many modifiable lifestyle factors that can not only ward off cognitive decline but also enhance cognitive function such as sleep habits, diet, exercise routine and stress management.
Research published in Frontiers in Aging Neuroscience in 2020 explores the connection between lifestyle choices and brain health as we grow older. The findings reinforce the importance of maintaining healthy habits, such as incorporating plenty of fruits and vegetables into our diet and staying active on a regular basis. Beyond this expected advice (because you probably already know the benefits of eating your veggies), there are some habits that can affect your brain health in ways that may surprise you.
Read on for 8 things you should stop doing if you want to help prevent cognitive decline.
Consume Too Many Artificial Sweeteners
Artificial sweeteners, like sucralose and aspartame, have a minimal effect on blood sugar levels, making them useful for people with prediabetes or type 2 diabetes. That said, consuming these sweeteners often or in large amounts could be problematic for brain health and “may lead to cognitive decline later in life,” says Nicole Stefanow, M.S., RDN, a dietitian in the greater NYC area. Artificially sweetened beverages like diet soda have been linked to increased risk of dementia and Alzheimer’s disease. One review in Nutritional Neuroscience suggests that aspartame may also be a chemical stressor on the brain that can lead to negative neurological symptoms and reduced cognitive function over time.
But don’t overdo it on sugar either. “High sugar intake has been associated with impaired memory and increased risk of dementia,” says Vandana Sheth, RDN, CDCES, FAND.
So what’s someone with a sweet craving to do? A little bit of real sugar—whether that comes from maple syrup, honey or table sugar—is just fine. So, don’t be afraid to add a teaspoon of sugar to your morning coffee, sweeten your yogurt with honey or enjoy the occasional cookie or ice cream. Aim to keep your added sugar intake to less than six teaspoons (24g) for women or nine teaspoons (36g) for men. The sugar found in fruit doesn’t count towards this limit, so grab a bowl of fresh seasonal fruit to satisfy a sweet craving!
Skip Out on Exercise
Exercise can help prevent cognitive decline by elevating the heart rate and increasing blood flow to the brain,” says Lauren Harris-Pincus, M.S., RDN, a registered dietitian. A 2023 review in Biomolecules showed that exercise also increases a chemical called brain-derived neurotrophic factor (BDNF), which plays a role in memory and cognitive development. Low BDNF levels have been associated with reduced cognitive function as well as Alzheimer’s and Parkinson’s disease.
Aim to get about 30 minutes of low-to-moderate intensity exercise most days. This doesn’t have to be all at once, and every bit counts. Choose exercise you enjoy whether that’s running, dancing, hiking, yoga or walking. Activities of daily living like cleaning your house, gardening or running around with your kids (or grandkids) can also contribute to your movement goals.
Avoid Socializing
“Social interactions may protect memory and cognitive function as you age. People who have strong social ties are less likely to experience cognitive decline. So even as you age, becoming a social butterfly is good for your health,” says Lisa Young, Ph.D., RDN, a registered dietitian.
In an era where connecting via social media is increasingly replacing in-person connection, it’s important to put down your phones and get together with family and friends IRL (in real life). Excessive screen time is associated with premature cognitive decline, according to a 2021 review in International Journal of Mental Health and Addiction.
Ignore Sleep Problems
Both quality and quantity of sleep matter when it comes to brain health (and overall health). “Aim for seven to nine hours of sleep per night. Studies show that sleep deprivation increases the concentration of amyloid peptides in the brain, which may lead to Alzheimer’s disease. Adequate sleep has the opposite effect,” says Julie Andrews, MS, RDN, CD, FAND.
If you are skimping on sleep, prioritize getting to bed earlier. If you have trouble falling or staying asleep, try eliminating any screen time an hour before bed and create a calming bedtime routine. Lastly, if you’re waking up after seven to nine hours still completely exhausted, this could be a sign of other problems like sleep apnea, so talk with your doctor about whether a sleep study or another intervention might be right for you.
Focus on Fad Diets and Expensive “Superfoods”
Yes, foods like kale, spirulina and açaí all offer many health benefits. But if you get too focused on fancy superfoods, you might miss out on other foods that provide many brain health benefits. Foods not traditionally considered to be “superfoods” like beets, walnuts and eggs all are linked to better cognitive function. In addition, foods like red peppers, oranges, strawberries and other antioxidant-rich foods may prevent cognitive decline, as vitamin C, vitamin A, Vitamin E and zinc are linked to cognitive function, according to a 2024 review in Frontiers in Nutrition.
While these foods may not be as buzz-worthy as goji berries or matcha, focusing on eating a well-balanced diet filled with a variety of plant-based foods is what matters most. “Fruits, vegetables, whole grains, beans and fish contain antioxidants and nutrients to prevent cognitive decline,” says Andrews. Following a plant-rich Mediterranean-style diet is known to be much more effective at warding off cognitive decline than any individual food—super or not.
Dismiss Stressors
Some stress is unavoidable, but chronic stress that goes unaddressed can have a negative impact on the brain. In fact, several studies reviewed in a 2020 Nature research article have linked psychological stress to an increased risk of cognitive decline. Some research indicates that job strain at middle age has been linked to cognitive decline later in life. On the other hand, research in a 2023 article in Archives of Gerontology and Geriatrics found that passive, low-control jobs were linked to higher risks of cognitive and physical decline, especially in men, while active jobs (managerial and professional roles with high control and demands) were associated with better cognitive health.
Since it’s impossible to eliminate stress from your life completely (for most people, at least!), and some stress is good, find ways to cope with stress to reduce the risk of cognitive decline.
If you find that you’re overwhelmed, try guided meditation or deep breathing exercises, regular exercise, spending time outside, journaling or engaging in another hobby you enjoy. Most importantly, make time—even if it’s just a few minutes a day—to take care of yourself.
Ditch the Egg Yolks
If an egg-white omelet is still your go-to brunch order (or post workout breakfast), you may want to rethink that habit. “It is true that egg whites contain high quality protein, but the yolk is where all of the brain-boosting nutrients live, like choline and lutein. Only eating egg whites is not doing your brain any favors,” says Lauren Manaker, M.S., RDN, LDN, CLEC, CPT, women’s health expert and registered dietitian.
Higher choline intake is linked to better cognitive performance, yet most people fall short of the recommended 550mg per day for men and 425mg per day for women, according to the NIH. One whole egg has 147mg of choline, which is one of the best food sources of this nutrient. If you’re concerned about the cholesterol in eggs, know that dietary cholesterol has less of an effect on blood cholesterol (for most people) than we once thought. Unless you’ve been told by your doctor to limit eggs, there is no reason to skip the yolks.
If you don’t love eggs, another good source of choline is chicken. “Dark and white meat chicken both contain vitamin B12 and choline, which together may aid in cognitive performance in older adults,” says Manaker.
Drink (Too Much) Alcohol
“Alcohol can affect memory and how the brain functions. Chronic excessive alcohol consumption can interfere with the brain’s communication pathway by reducing the size of the neurons used to transmit information in the brain,” says Dr. Joan Salge Blake, Ed.D., RDN, LDN, FAND, nutrition professor at Boston University.
Regular overconsumption of alcohol (more than two drinks per day) is linked to cognitive decline. “Moderation is key,” says Dr. Blake. If you do choose to drink, stick to one drink per day for women and up to two drinks for men. “Pace your consumption by drinking non-alcoholic beverages before and after your drink of choice. Mocktails are wonderful for this,” recommends Dr. Blake.
The Bottom Line
Getting older doesn’t have to mean losing your mental sharpness! The choices you make today—like getting enough sleep, staying active, managing stress and enjoying whole foods—can help keep your brain in top shape for years to come. And prioritizing social connections and rest can make a real difference. Small, consistent changes add up, helping you keep your mind sharp and memory strong at any age!
