Cognitive Decline – A Brain Health Perspective

By: Brooklyn A. Bradley, BS; Medically edited by Dr. Deena Kuruvilla, MD

Cognitive decline is one of the most common concerns patients have as they age. Whether it begins with occasional forgetfulness or progresses into more serious conditions like Alzheimer’s disease, changes in memory and thinking can feel alarming. In today’s blog post, we will discuss cognitive decline, risk factors, and lifestyle changes from a brain health perspective.

The good news is that a growing body of research shows brain health is not solely determined by genetics or age. In fact, many aspects of cognitive decline are influenced by lifestyle. This means that the steps you take today may help preserve memory, focus, and overall brain function well into the future.

Cognitive decline refers to a reduction in mental abilities such as memory, attention, problem-solving, and language [1]. While some degree of change can be expected with aging, more severe impairments—such as those seen in Alzheimer’s disease and other forms of dementia—go beyond normal aging. What’s especially important is that mild cognitive changes can start decades before symptoms become noticeable, making early prevention critical.

Major studies, including those published by the Lancet Commission on Dementia Prevention and funded by the National Institutes of Health (NIH), have identified several modifiable risk factors [2]. These are lifestyle-related elements that can either increase or reduce the likelihood of cognitive decline, depending on how they are managed.

Here are six areas where research has consistently shown that action can make a meaningful difference:

  • Physical Activity
      1. Aerobic exercise has been linked to slower brain aging and improved memory performance in older adults [3, 4].
      2. Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling.
  • Nutrition
      1. The MIND diet, which emphasizes leafy greens, berries, whole grains, and healthy fats, has been associated with a significantly reduced risk of Alzheimer’s disease [5].
      2. Focus on nutrient-dense foods such as dark-leafy greens, berries, nuts and seeds, and fatty fish (i.e., salmon). Try to limit intake of processed foods.
  • Sleep 
      1. Sleep disorders may be linked to higher levels of beta-amyloid, a protein associated with Alzheimer’s disease [6].
      2. Aim for 7 to 9 hours of sleep per night. Create a consistent sleep routine, avoid screens before bedtime, and speak with your healthcare provider if you experience frequent disruptions.
  • Cognitive Stimulation
      1. Activities that stimulate thinking—such as learning a new skill, solving puzzles, or reading—may delay the onset of cognitive symptoms.
      2. Engage in mentally stimulating activities regularly, whether through books, hobbies, games, or structured classes.
  • Social Engagement
      1. People with strong social networks have a lower risk of cognitive impairment and better overall brain health [7, 8].
      2. Stay engaged through family interactions, community groups, volunteer opportunities, or regular contact with friends and neighbors.
  • Managing Chronic Conditions
    1. Cardiovascular health is directly linked to brain health, especially in midlife [9].
    2. Monitor and manage these conditions through regular check-ups, prescribed medications, and healthy lifestyle choices.

There is no single intervention that guarantees the prevention of cognitive decline. However, the combined effect of addressing multiple risk factors can be profound. Researchers increasingly advocate for a multidomain approach—one that integrates physical, mental, and emotional health to support the brain as a whole.

If you’re experiencing changes in memory, concentration, or mood—or if you have a family history of dementia—it’s never too early to speak with your healthcare provider. Early screening, personalized prevention plans, and brain health programs can all play a role in protecting cognitive function.

The science is clear: healthy habits today can make a measurable difference in how your brain functions tomorrow. By prioritizing exercise, nutrition, sleep, mental stimulation, and social connection, you are actively investing in your cognitive future. Your brain is always changing. With the right support, it can change for the better.

If you’re interested in exploring brain health services, assessments, or personalized prevention strategies, our team is here to help.

Visit us at the Brain Health Institute to learn more!

 

References:

  1. Deary IJ, Corley J, Gow AJ, et al (2009) Age-associated cognitive decline. Br Med Bull 92:135–152. https://doi.org/10.1093/bmb/ldp033
  2. Livingston G, Huntley J, Liu KY, et al (2024) Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. Lancet 404:572–628. https://doi.org/10.1016/S0140-6736(24)01296-0
  3. Hayes SM, Alosco ML, Forman DE (2014) The Effects of Aerobic Exercise on Cognitive and Neural Decline in Aging and Cardiovascular Disease. Curr Geriatr Rep 3:282–290. https://doi.org/10.1007/s13670-014-0101-x
  4. Babaei P, Azari HB (2022) Exercise Training Improves Memory Performance in Older Adults: A Narrative Review of Evidence and Possible Mechanisms. Front Hum Neurosci 15:771553. https://doi.org/10.3389/fnhum.2021.771553
  5. Morris MC, Tangney CC, Wang Y, et al (2015) MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease. Alzheimers Dement 11:1007–1014. https://doi.org/10.1016/j.jalz.2014.11.009
  6. Cordone S, Annarumma L, Rossini PM, De Gennaro L (2019) Sleep and β-Amyloid Deposition in Alzheimer Disease: Insights on Mechanisms and Possible Innovative Treatments. Front Pharmacol 10:695. https://doi.org/10.3389/fphar.2019.00695
  7. Joshi P, Hendrie K, Jester DJ, et al (2024) Social connections as determinants of cognitive health and as targets for social interventions in persons with or at risk of Alzheimer’s disease and related disorders: a scoping review. Int Psychogeriatr 36:92–118. https://doi.org/10.1017/S1041610223000923
  8. Eymundsdottir H, Sigurdardottir S, Ramel A, et al (2022) Social network and the risk for developing mild cognitive impairment and dementia among older adults. Aging Clin Exp Res 34:2155–2163. https://doi.org/10.1007/s40520-022-02150-8
  9. Jiang X, Lewis CE, Allen NB, et al (2023) Premature Cardiovascular Disease and Brain Health in Midlife. Neurology 100:e1454–e1463. https://doi.org/10.1212/WNL.0000000000206825
Published On: May 17th, 2025