Brain aging? Not on your watch: 6 health hacks to keep your mind sharp in its prime

Dubai-based Amelie Hauptfleisch watches her 70-year-old father in admiration, every morning. He insists on his brisk morning walks around the community, which last around 30 minutes. When he gets tired, he just stands for a while, soaks in the sun and returns home, and relaxes with a cup of coffee.

As she says, his mind is still agile and sharp: He still solves the crossword the fastest in the family, and enjoys his evening sudoku.

It’s these little habits that help in preserving our brain health as we age.

Dr Semer Wang at The Brain & Performance Centre, A DP World Company, explains that while the brain naturally undergoes changes with age, adopting the right habits can actually enhance mental agility. “Regular physical activity increases blood flow to the brain, reducing the risk of neurodegeneration, and supporting overall cognitive function,” Wang explains. “A nutrient-rich diet—especially one high in omega-3 fatty acids, antioxidants, and essential vitamins—helps protect brain cells from damage and strengthens neural connections.” He also emphasises that controlling blood pressure, managing blood sugar levels, and maintaining a healthy weight are key factors in sustaining brain health.

Equally important, according to Wang, is the need for lifelong learning, problem-solving activities, and regular social interactions, which strengthen neural pathways and help keep the brain resilient and adaptable. Managing stress, whether through relaxation techniques or social engagement, also supports long-term cognitive well-being. “By prioritising these lifestyle factors, individuals can significantly improve memory, enhance cognitive function, and maintain their independence and quality of life as they age,” he adds.

However, maintaining cognitive health isn’t without its challenges. Several factors can undermine brain function, particularly as we get older.

What are the most common risks to brain health?

As Wang explains, there are several factors that can significantly threaten brain health, particularly as we age. A sedentary lifestyle, where physical activity is minimal, reduces blood flow to the brain, which in turn increases the risk of cognitive decline.

Poor nutrition also plays a crucial role, diets high in processed foods, unhealthy fats, and excess sugar contribute to inflammation and oxidative stress, damaging brain cells over time. Chronic inflammation can damage brain cells and disrupt communication between neurons, hindering cognitive function and the brain's ability to repair itself, making it more prone to age-related decline. Similarly, diets low in antioxidants fail to neutralize free radicals, which damage brain cells and accelerate oxidative stress, increasing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

But stress is perhaps one of the most insidious threats to cognitive health. "Stress ages you," explains Sonja Jameson, a Dubai-based neurologist. Jameson reflects on how stress has impacted her father’s cognitive health, reinforcing the importance of managing stress for long-term brain function. "He faced many upheavals in his life, and that immense stress, combined with his preference for solitude in his later years, led to cognitive slowing by his late sixties. I know we can't completely avoid stress from eating us up inside, and it's a tough battle, but after seeing it firsthand, I always try to find ways for people to at least manage it," she says.

Why, what is it about stress that hampers your basic functioning? As Wang and Jameson explain, the persistent release of cortisol can impair memory and cognitive function, and it often leads to poor sleep, further impacting memory, learning, and overall brain performance. It’s all interconnected. For instance, stress and poor sleep can lead to social isolation, which in turn accelerates cognitive decline.

And that’s not all. In addition, unmanaged chronic conditions like high blood pressure, diabetes, and heart disease can have a detrimental effect on brain health. Long-term exposure to environmental toxins, pollutants, and excessive alcohol consumption can also speed up brain aging. These threats are not isolated; they build on one another, making it crucial to recognise and address them.

The early signs of cognitive decline

Catching the early signs of cognitive decline is key to staying ahead of the game. It’s normal to forget things every now and then, but when those lapses start happening more often, it could be a sign that something more is going on. Being aware of these changes early can help you take action and manage things better before they get worse.

Common early signs of cognitive decline:

How can we mitigate these threats?

Maintaining brain health requires a proactive approach—regular exercise, a nutritious diet, quality sleep, stress management, cognitive engagement, and social interaction all play a role in reducing the risk of cognitive decline.

Wang adds, “Lifestyle choices have a profound impact on brain health, influencing cognitive function, emotional well-being, and long-term neurological resilience.”

    Some milestone factors are:

·   Diet: Nutrition directly affects brain structure and function. A diet rich in whole foods, healthy fats, such as omega-3 fatty acids  and antioxidants supports cognitive function and reduces inflammation. In contrast, excessive consumption of processed foods, trans fats, and refined sugars has been linked to cognitive decline and an increased risk of neurodegenerative diseases.

·  Exercise: Physical activity enhances brain health by improving circulation, delivering essential nutrients, and promoting the release of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and repair. Aerobic exercise, strength training, and even daily walks can improve memory, concentration, and overall mental sharpness, strength training and muscle mass in particular, have been linked to improved performance and longevity.

·        Sleep: Quality sleep is essential for cognitive performance, emotional regulation, and brain detoxification. During deep sleep, the brain consolidates memories, processes information, and removes waste products, including beta-amyloid, a protein associated with Alzheimer’s disease. Chronic sleep deprivation impairs attention, memory, and decision-making while increasing the risk of neurodegeneration.

·        Social activities and social integration: Having social connections such as family, friends or community activities, are important to maintain cognitive stability as we age.

Puzzles, anyone?

Spending an hour on the crossword puzzle? That's great—it means your mind is staying active.

As Wang says, mental exercises like puzzles, meditation, and other brain-boosting activities are helpful for keeping your mind sharp. They work by promoting neuroplasticity, which is the brain's incredible ability to adapt, form new connections, and strengthen existing ones. When you engage in activities that challenge your brain, you're not only keeping it active, but you're also helping to reduce the risk of cognitive decline.

It’s like giving your brain a workout, helping it stay fit and agile for years to come. Wang explains, “Activities like crossword puzzles, Sudoku, chess, and memory games stimulate different areas of the brain, improving problem-solving skills, reasoning, and memory. Regular mental engagement has been linked to enhanced cognitive function and a reduced risk of age-related decline.”

Furthermore, meditation, emotional regulation helps with overall brain health. Finally, “ Engaging in new learning experiences, such as picking up a new language or playing a musical instrument, strengthens brain function. Social interaction also supports mental agility and emotional well-being,” adds Wang.

Ultimately, it’s these small, consistent efforts—whether physical, mental, or social—that make a real difference in maintaining brain health as we age. So, whether it’s taking a morning walk or doing the crossword, these habits are all part of a larger picture of long-term cognitive well-being.