Recent studies show growing concern about brain health among U.S. adults. Many adults also want to reduce their risk of dementia. A 2026 national survey included more than 3,800 U.S. adults aged 40 and older.
It found that 99% considered brain health as important as physical health. However, only 9% said they knew a lot about maintaining brain health. In this article, Life Line Screening aims to shed some light on what the latest research finds effective for recognizing early signs, as well as its most up-to-date recommendations in cognitive health care.
In recent years, midlife has emerged as a key life period for prevention, screening, and lifestyle changes. The 2020 Lancet Commission identified smoking, inactivity and diabetes as late-life dementia risks. The 2024 report later classified them as midlife risk factors. In fact, biological changes associated with Alzheimer’s may begin 10 to 20 years before symptoms appear, making midlife a key time to adopt healthier habits.
This research also highlights the role individuals can play in managing their risk factors. A 2024 study linked poor midlife cardiovascular health to faster brain aging. The researchers suggest addressing these risks earlier rather than later. Several simple habits can support cognitive health. Combining these habits may provide greater preventive benefits. Here are five ways to start integrating simple habits that go a long way in supporting your cognitive health.
Here’s how to start supporting your cognitive health.
Related Post: A Closer Look at Mental Health in Underserved Communities
1. Movement and cardiovascular health
Where brain health is involved, heart health follows not too far behind, and should be considered together when it comes to cognitive health. Improving midlife cardiovascular health also has a direct impact on reducing LDL cholesterol, which according to the 2024 Commission report, is one of the 14 factors that may contribute to increased risks of dementia. The U.S. Department of Health and Human Services recommends a minimum of 150 minutes, or two and a half hours, of moderate physical activity a week for adults. Walking is a great place to start. Remember that consistency can be more effective than intensity, so you are encouraged to split those 150 minutes across your week. Exercise is an effective way to improve cardiovascular health, but is significantly more beneficial when combined with a healthy diet (such as the recommended MIND diet by the American Heart Association) and regulated sleep.
Related Post Senegalese Company Launches Africa’s First Homegrown Sickle Cell Medicine
2. Sleep
The U.S. POINTER trials linked chronic sleep disturbances to cognitive decline. Experts recommend that adults get seven to nine hours of sleep each night. They also advise adults to watch for snoring, gasping and daytime sleepiness. Quality of sleep is also found to be equally as important as its length; irregular sleep patterns are additional risk factors, and should be brought up with a care provider. The Pointer trials further established that lifestyle changes such as diet and exercise may improve sleep and consequently improve cognitive health.
3. Social and cognitive engagement
Evidence regarding the positive effects of brain stimulation, social interaction and cognitive health is abundant. Research shows that regular time with peers can support cognitive health when combined with other recommendations in the U.S. POINTER Brain Health Recipe list (physical exercise, nutrition, and health monitoring). In your day-to-day, this might look like completing a challenging puzzle with your family, learning a new language with friends, or informing yourself on a topic you’re interested in and then explaining it to others. Much like cardiovascular exercise, consistency should be prioritized over intensity, so fitting in 30 minutes every other day, a few days a week, for social and cognitive engagement is very acceptable.
4. Sensory health
Sensory impairments can sometimes fly under the radar, but they may signal cognitive decline. Talk with your care provider if you notice changes in your hearing or vision. For instance, a 2025 analysis of the ACHIEVE (Aging and Cognitive Health Evaluation in Elders trial) found that treating hearing loss in participants at the highest predicted risk of cognitive decline slowed three-year cognitive decline by 62%. The 2024 Lancet Commission also added untreated vision loss as a risk factor.
5. Biomarker testing and screening
In combination with every other step defined in this article, biomarker testing and screening remains an important step in your journey to cultivating cognitive health. The U.S. POINTER trial study determined that, alongside other lifestyle changes, clinician review of health metrics is a core part of prevention practice. Ask your care provider to monitor blood pressure, LDL cholesterol, blood glucose and weight.
The p-tau217 blood test measures a biomarker linked to Alzheimer’s-related changes in the brain and can help with screening. Dr. Todd Levine, Director of Preventative Neurology at Honor Health and Founder of CND Life Sciences, points out that “routine screening for cholesterol, blood pressure, and glucose are the cornerstone of every primary care provider and cardiologist. The idea is what is called primary prevention. Treating problems before a person has a heart attack or stroke. In neurology, we are far behind the cardiovascular doctors, but knowing that one has a high likelihood of accumulating amyloid in the brain, which is what the p-tau217 test detects, can bring patients to their doctors to seek out ways to improve their brain health before a problem begins. This is primary prevention for the brain.”
Fostering cognitive health happens through continuous action. Small, daily changes to your routine, such as incorporating movement where you can, add up to beneficial, measurable effects in the long run. A consistent combination of these steps can support brain health over time. Regular screenings can also help your care provider guide your care. Levine offers once again some perspective regarding the kind of approach you should consider having towards yourself: “Brain health begins long before symptoms appear. The greatest opportunity to change your future is to act before your brain asks for help.”
Main Image: Healthy Foods to prevent high blood pressure
Written by: Andrew J. Manganaro, MD, FACS, FACC for Life Line Screening
