Neurologist shares simple habits you can start today to keep your brain healthy and active by age 60

Cognitive health, a part of brain health, is the ability to think, learn, and remember clearly. According to the National Institutes of Aging, cognitive health is influenced by genetic,  environmental and lifestyle factors.

Adopting healthy habits may reduce the risk of cognitive decline, says Dr Anand Kumar Saxena, Principal Director and Unit Head, Neurology, Max Super Speciality Hospital, Dwarka. "Small, consistent habits, and lifestyle changes can help support brain function today and in long term", Saxena told Moneycontrol.

Move more to support your brain: We often think of exercise as something for our waistlines or hearts. But regular physical activity also boosts circulation to the brain, improves mood, and even supports the growth of new brain cells. “Just 30 minutes of walking or gentle yoga a day can make a measurable difference,” Dr Saxena  tells Moneycontrol. You don’t need a gym membership—just consistency.

Also Read: 5-minute daily habits to boost brain health, memory, and focus

Eat for your brain: Your diet directly impacts your memory, focus and long-term brain health. Dr Saxena recommends a Mediterranean style approach. "Include plenty of vegetables, seeds, nuts, fish, and olive oil. These provide the essential nutrients your brain thrives on", he adds. Plus, omega-3s from oily fish and flaxseeds are specially helpful while sugary snacks and processed foods may hamper your health.

Challenge your brain: Your mind needs regular workouts too. Reading, learning new skills, solving puzzles, or picking up a new instrument all build cognitive reserve. “Mental stimulation strengthens the brain’s connections,” explains Dr Saxena. "Think of it as resistance training for your memory", he says.

Sleep is brain maintenance: Ever notice how blurry your brain feels after a bad night’s sleep? That’s because sleep is when your brain removes  toxins, storing memories, and resetting itself. Dr Saxena suggests aiming for 7–8 hours of quality sleep per night. Stick to a routine, limit caffeine, and wind down without screens.

Also Read: Brain health: 7 everyday habits that secretly affect your mental health

Stress less to protect more: Chronic stress can shrink parts of the brain and interfere with memory. Whether it’s deep breathing, gardening, journaling, or meditating, find something that helps you decompress. “Managing stress isn't optional—it’s vital for long-term brain health,” Dr Saxena warns.

Stay social to stay sharp: Engaging with others keeps your brain engaged too. From coffee with a friend to volunteering locally, social interaction builds emotional and cognitive resilience. “Isolation is a real risk factor for dementia,” says Dr Saxena. So don’t underestimate the power of a good chinwag.

Regular check-ups: Conditions like high blood pressure and diabetes aren’t just about your heart—they affect the brain too. Dr Saxena advises: “Monitor and manage these early. Protecting your vascular health directly supports cognitive function.”

Also Read: Harvard-trained expert shares 3 unusual hacks to boost brain health. You can do them all at once

Prevention tips

Looking after your brain doesn’t require radical change. It’s about doing a few things well, consistently, starting now. Regular exercise and movement, a balanced diet, a full night’s sleep, these are some of your best defences against future decline. Begin today, and by 60, you’ll be glad you did.

FAQs on Brain Health at 60

Q: How can I maintain cognitive health as I age?
A: Adopting healthy habits such as regular physical activity, a balanced diet, mental stimulation, quality sleep, stress management, and social engagement can support cognitive health.

Q: What type of exercise is best for brain health?
A: Regular physical activity like walking or gentle yoga for at least 30 minutes a day can boost circulation to the brain and support new brain cell growth.

Q: Which diet is recommended for cognitive health?
A: A Mediterranean-style diet rich in vegetables, seeds, nuts, fish, and olive oil provides essential nutrients for brain health. Omega-3s from oily fish and flaxseeds are particularly beneficial.

Q: How important is sleep for brain health?
A: Quality sleep is crucial as it helps the brain remove toxins, store memories, and reset itself. Aim for 7–8 hours per night.

Q: Can stress impact my brain health?
A: Yes, chronic stress can affect brain structure and function. Managing stress through activities like deep breathing, gardening, journaling, or meditating is essential.

Q: What role does social interaction play in cognitive health?
A: Social engagement enhances emotional and cognitive resilience and can help prevent dementia. Regularly interacting with others is beneficial for brain health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.