Having a strong mind can influence how young or old you feel. A 50-year-old parent might spend a day hanging out with their kids and feel like a child again, energized and playful.
Still, after a long day filled with meetings, errands, and even an unexpected event, that same person could feel decades older.
How a strong mind impacts brain age
As people grow older, changes occur in the brain. Certain areas important for learning and complex thinking may shrink, according to National Institute of Aging.
Communication between neurons can slow, blood flow may decrease, and inflammation can rise.
Even healthy older adults may notice slight declines in memory or performance on learning tasks. However, given extra time, they often perform just as well as younger adults.
This is a regular part of brain aging. Research shows that the brain remains adaptable, enabling people to face new challenges even as their aging brain undergoes natural changes.
The brain-body connection and aging
Studies have shown that physical health and lifestyle have a significant influence on brain health.
An NIA-funded study of nearly 3,000 older adults revealed that factors such as regular exercise, not smoking, moderate alcohol consumption, following a Mediterranean-style diet, and doing mentally stimulating activities can help protect the brain.
Those who followed four or five of these behaviors had a 60% lower risk of developing Alzheimer’s disease. In comparison, people who followed two or three had a 37% lower risk.
Other studies have shown that physically active adults experience slower cognitive decline compared to their less active peers.
Cardiovascular health also matters: high blood pressure, diabetes, and smoking in midlife can increase the risk of dementia.
These findings highlight the long-term impact of lifestyle choices on brain health.
3 signs your brain is staying young
1. Feeling younger than your years
Your “subjective age,” or how young you feel, can reflect brain health. A study from Seoul National University and Yonsei University in South Korea found that individuals who perceive themselves as younger than their chronological age exhibit fewer signs of physical brain aging.
Feeling youthful encourages more activity, which supports brain function and slows the aging brain. Simple actions—such as listening to favorite songs from your youth or incorporating current hits—can help your mind stay engaged.
2. Speaking more than one language
Canadian and Spanish researchers found that bilingual people have more centralized and specialized neural connections. Using multiple languages helps the brain process information efficiently, saving energy in frontal regions and reducing cognitive wear.
This can protect against dementia and cognitive decline.
3. Living in the moment
Mindfulness practices, including meditation, help preserve gray matter, which is essential for memory. A study from UCLA and Australian National University found that meditation reduces stress and strengthens neuron connections.
Regular mindfulness can help maintain a strong mind and protect against age-related cognitive decline.
4 Signs your brain may be aging faster
1. Cynical outlook
Research indicates that older adults with highly cynical views experience faster cognitive decline and a shorter lifespan. Stress and high cortisol levels can harm the brain. Adopting a more positive mindset can help maintain mental clarity and focus.
2. Difficulty focusing
A research team from USC found that persistent distractibility can indicate cognitive aging. This may appear as early as age 30 and could signal a higher risk for Alzheimer’s. Brain training exercises, such as puzzles or memory games, can help improve focus.
3. Noticeable forgetfulness
“Patients I see who have a memory problem usually don’t recognize that they have one,” says Thomas R. Vidic, M.D., a neurologist at the Elkhart Clinic. Listening to friends and family who notice changes in your memory is critical.
These observations often serve as the first indication that professional evaluation is necessary.
4. Daytime fatigue
Daytime sleepiness is a warning sign, according to studies from the Mayo Clinic. Insufficient restorative sleep can cause changes in the brain associated with aging. “Sleep is a really important protector of the brain,” says Neil Graff-Radford, M.D., professor of neurology at the Mayo Clinic.
Sleep apnea can cause the hippocampus to shrink, but treatment can help restore normal function. Adults need seven to eight hours of good-quality sleep per night for optimal brain health.
5 Ways to protect your aging brain and keep a strong mind
1. Follow the MIND Diet
The MIND Diet—rich in leafy greens, berries, nuts, fish, olive oil, and even a little wine—can slow brain aging. Research from 2015 shows that adults who closely followed the diet reduced their risk of Alzheimer’s and dementia by 53%, while moderate adherence cut risk by 35%.
2. Take the stairs
Research from Columbia University/Centre de Recherche de l’Institut de Gériatrie de Montréal/Concordia University/the University of Florida found that climbing stairs daily can lower brain age by 0.58 years per flight. “You should do the exercise you enjoy doing,” says Dr. Vidic. “This will make the pleasure centers in your brain release dopamine.”
3. Talk to supportive friends
A study led by Joel Salinas, M.D., from New York’s Grossman School of Medicine found that having trusted friends to talk to reduces stress and slows cognitive decline associated with aging. Sharing feelings helps protect the brain from stress-related damage.
4. Walk briskly, often
Middle-aged and older adults can improve memory and cognitive scores by walking three to five times a week, according to research from Texas and Japan. Start gradually, then increase pace to gain both physical and mental benefits.
5. Stay hopeful
A positive attitude can protect against cognitive decline. Many older adults who maintain curiosity, optimism, and social engagement show stronger minds and more active brains. As Dr. Graff-Radford notes, “A positive attitude is important to protect cognitive aging.”
Maintaining a strong mind through simple habits, regular exercise, mindfulness, and social connection can help slow the aging process and keep your memory sharp—regardless of your chronological age.
Keep your strong mind active! Watch Three Ways to Stay Sharp as You Age with Dr. Senelick via Encompass Health and discover practical tips for lasting brain health below:
