Tips to leverage neuroplasticity to maintain cognitive fitness as you age

A senior woman gives a high five to the man sitting next to her as they play a card game.

As we age, maintaining cognitive fitness becomes increasingly important. The brain's ability to adapt and rewire itself — known as neuroplasticity — plays a crucial role in keeping our minds sharp.

While aging can bring natural changes to the brain, engaging in specific activities and lifestyle choices can help preserve and even enhance cognitive function. Understanding neuroplasticity and incorporating brain-boosting habits into daily life can support mental agility and overall brain health.

What is neuroplasticity and what's the connection to cognitive fitness?

Neuroplasticity refers to the brain's ability to change and adapt throughout life by modifying its structure, functions, or neural pathways.

Dr. Andrew E. Budson, Chief of Cognitive & Behavioral Neurology at the Veterans Affairs Boston Healthcare System and chair of the Science of Learning Innovation Group at Harvard Medical School, explains, "Neuroplasticity is the brain's ability to learn, remember, and change when it is appropriate for the circumstances." This adaptability allows the brain to reorganize itself in response to learning, experiences, and environmental influences.

Cognitive fitness — the ability to think, learn, and remember effectively — depends on a healthy and adaptable brain. By actively engaging in behaviors that support neuroplasticity, you can strengthen cognitive function and potentially reduce the risk of age-related decline.

Keys to cognitive fitness

Maintaining cognitive fitness involves a combination of mental, physical, and social activities. Each of these factors plays a role in supporting neuroplasticity and promoting lifelong brain health.

A healthy body supports a healthy brain. This means it is important to manage your health conditions.

Lifestyle choices are also crucial. Maintaining cognitive fitness as you age is best achieved by combining these key approaches:

Eat a brain-healthy diet.
Engage in regular physical activity.
Prioritize quality sleep.
Challenge your brain.
Nurture social connections.
Manage stress.

How physical activity supports cognitive health

Exercise is not just beneficial for the body — it also has a powerful impact on the brain. Neuroplasticity is closely linked to the production of neurotrophins, a group of proteins that play a vital role in brain cell growth and function. Among the key neurotrophins involved in neuroplasticity is brain-derived neurotrophic factor (BDNF). Research suggests that lower levels of BDNF may contribute to cognitive decline, affecting memory, concentration, and learning ability.

Dr. Budson highlights that aerobic exercise plays a critical role in promoting neuroplasticity, as it triggers the release of brain growth factors. He states, "From the perspective of the body, we know that brain growth factors are released when we engage in aerobic exercise, so that is critically important."

The U.S. Department of Health and Human Services recommends at least 150 minutes of aerobic exercise per week. Greater cognitive health benefits are seen at higher levels.

Physical activity — both aerobic exercise and strength training — also increases blood flow to the brain and reduces stress and inflammation. Together, these changes improve mood, memory, focus, and processing speed, helping to preserve cognitive function and potentially reduce the risk of dementia, particularly in older adults.

Nutrition and brain health

A nutritious diet plays a significant role in maintaining cognitive function. Although the brain makes up only 2% of body weight, it utilizes 20% of the body's energy.

The Mediterranean diet has been associated with a lower risk of cognitive decline. This diet emphasizes fruits, green leafy vegetables, whole grains, fish, legumes, nuts, and healthy fats like extra virgin olive oil.

Another diet — the MIND diet — incorporates elements of the Mediterranean and DASH diets. According to a study published in the journal Neurology, it may slow cognitive decline compared to other eating patterns. The MIND diet emphasizes plant-based foods and limits consumption of animal products and saturated fats. It highlights green leafy vegetables, nuts, berries, poultry, and fish.

On the flip side, high-fat, high-refined-sugar diets have been linked to decreased BDNF and neuroplasticity. Avoiding excessive sugar and processed foods can also help maintain mental clarity and prevent inflammation that may contribute to poor brain health.

Challenge your brain to boost neuroplasticity

Just as physical exercise strengthens muscles, mental challenges help keep the brain sharp. Research shows that engaging in diverse, stimulating activities supports brain health by promoting neuroplasticity.

Lifelong learning plays a key role in cognitive fitness by strengthening neural connections and enhancing cognitive reserve — the brain's ability to maintain function despite aging or disease. This reserve builds over time through education, career experiences, and mentally engaging activities, acting as a defense against cognitive decline.

Dr. Budson suggests engaging in learning-based activities such as taking an adult education course, picking up a new hobby, or even reading books that introduce new concepts. "Meeting new people and learning about them is a great way to enhance neuroplasticity, as is traveling to a new place," he adds.

By regularly challenging your mind, you can strengthen neural pathways and support long-term brain health. Here are some additional ways to keep your brain active:

Try something new. Learning a new language, instrument, or skill (like painting or cooking) forms fresh neural connections.
Challenge yourself. Increase the difficulty of puzzles, games, or reading material to continuously build cognitive reserve.
Mix up mental workouts. Avoid routine by incorporating different activities like strategy games, creative hobbies, and problem-solving exercises.
Engage in cultural and social activities. Attending concerts, museums, or plays stimulates the brain and encourages deeper learning.
Travel and explore. Visiting new places, even locally, enhances brain plasticity by exposing you to novel experiences.
Enjoy music and movement. Playing an instrument, dancing, or even listening to music supports cognitive and emotional well-being.

Prioritize sleep for brain health

Quality sleep is essential for cognitive function and memory consolidation. During sleep, the brain processes and stores information, clears out toxins, and repairs neural pathways.

Dr. Budson explains, "There is now a tremendous body of evidence that memories are consolidated during sleep. Memory consolidation is the process of short-term memories turning into long-term memories." He highlights that sleep not only strengthens important memories, but also helps regulate emotions and integrate new knowledge with prior experiences, making it crucial for neuroplasticity.

Despite common belief, your sleep needs don't decrease as you age. Adults in their 70s and beyond still require seven to nine hours per night. However, changes in sleep patterns can make it more challenging. As you get older, you may fall asleep and wake up earlier, struggle to drift off, or experience more frequent awakenings during the night. It's fine to take a short nap during the day, which counts toward your total sleep.

Try these sleep-improving strategies:

Stick to a schedule. Wake up and go to bed at the same time every day, even on weekends.
Get morning sunlight. Exposure to natural light early in the day helps regulate sleep cycles.
Exercise regularly. Physical activity improves sleep quality, but avoid intense workouts close to bedtime.
Watch your diet. Eat a light dinner and avoid caffeine, alcohol, spicy foods, and nicotine before bed.
Limit screen time. Turn off electronics at least an hour before bed to reduce blue light exposure.
Create a sleep-friendly environment. Keep your bedroom cool, dark, quiet, and comfortable.
Establish a bedtime routine. Engage in calming activities like reading, stretching, meditation, or deep breathing.

Chronic sleep deprivation can impair concentration, decision-making, and long-term brain health. If you regularly struggle to fall or stay asleep, talk to your doctor to identify the cause and explore the best treatment options.

Reduce stress for a brain boost

Chronic stress can take a toll on brain function by increasing levels of cortisol, a hormone that can damage neurons and inhibit neuroplasticity. However, practicing effective stress management techniques can help protect cognitive health and support long-term brain function.

One particularly effective approach is mindfulness meditation. Research suggests that regular meditation promotes structural and functional changes in brain regions responsible for attention, emotional regulation, and memory. While research is ongoing, meditation is believed to support neuroplasticity by fostering the growth of new brain cells and connections, potentially mitigating the harmful effects of stress.

In addition to meditation, other stress-reducing strategies include deep breathing exercises, listening to music, and spending time in nature. By incorporating these techniques into daily life, you can help reduce stress while supporting overall brain health and cognitive function.

Social engagement and mental sharpness

Staying socially connected is essential for preserving memory and cognitive function as you age. Research shows that those with active social lives are less likely to experience cognitive decline compared to individuals who are more isolated.

Engaging in conversations and interactive activities stimulates key mental processes like attention and memory. Regular social interaction helps reinforce neural connections, slowing age-related decline and potentially delaying dementia by strengthening cognitive reserve.

To support brain health, consider these engaging ways to stay socially active: