Even healthy brains can decline with age, but research suggests that certain lifestyle changes can help slow down this process. Starting around age 40, our reaction time slows by a few thousandths of a second and we’re less able to recall items on a shopping list. While these changes can be signs of a disease like Alzheimer’s, they often are not.
According to Matt Huentelman, a professor at TGen, healthy brains can be maintained through genetics, sleep, cardiovascular health, and avoiding smoking, limiting alcohol, and getting plenty of exercise. A study involving over 700,000 adults found that about 1,000 had exceptional brain function, performing like a person 30 years younger on tests.
Sleep is key to maintaining cognitive function in later life. Christian Agudelo, a sleep neurologist, notes that better sleep leads to better brain health both structurally and functionally. He stresses the importance of getting high-quality sleep, which allows the brain to cycle through all sleep stages.
Certain behaviors can improve sleep quality, such as waking up at the same time every day, being active socially and physically, and avoiding smoking, limiting alcohol, and reducing stress. These behaviors increase “sleep pressure,” making it easier to fall asleep deeply.
Vascular risk factors like high blood pressure, cholesterol levels, and diabetes also impact brain health. Researchers are studying whether aggressively treating these conditions can protect the brain. Early results suggest that controlling these diseases may lead to a younger-looking brain.
Source: https://www.npr.org/sections/shots-health-news/2025/07/16/nx-s1-5468647/healthy-brain-aging-alzheimers-sleep-science