5 steps adults can take to support cognitive health

Some of the latest studies around cognitive health have shown growing concern among the adult U.S. population regarding their own brain health and reducing risks of dementia. Indeed, a 2026 nationally representative survey of more than 3,800 U.S. adults aged 40 and older revealed that 99% considered brain health at least as important as physical health. However, the same survey found that only 9% report knowing a lot about how to maintain it. 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. Factors like smoking, inactivity and diabetes, which had previously been identified by the 2020 Lancet Commission report on dementia prevention, intervention and care as late-life risks for dementia, in 2024 were updated to mid-life risk factors. In fact, biological changes associated with Alzheimer's may even begin 10 to 20 years before symptoms appear, which further emphasizes midlife as a prime period to begin implementing recommended lifestyle changes.

The same research has also made a push towards the proactive role individuals can take in managing their own risk factors. For instance, a 2024 study on midlife risk factors and brain health determined that poor cardiovascular health in midlife is associated with accelerated brain aging, which researchers suggest remediating earlier rather than later. Indeed, there are several actionable methods you can begin implementing right away in your day-to-day routine, and when combined, lead to the most effective preventative results. Here are five ways to start integrating simple habits that go a long way in supporting your cognitive health.

How to start supporting your cognitive health

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.

2. Sleep

Chronic sleep disturbances have been linked to cognitive decline, according to the U.S. POINTER trials. Adults are recommended to get between seven and nine hours of sleep each night and are advised to be on the lookout 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.

More from this section

5 steps adults can take to support cognitive health

Taxi drivers rarely die of Alzheimer’s – how complex mental maps and spatial reasoning protect your brain

When healthy eating meets a busy schedule: The search for nutrition that fits real life

3. Social and cognitive engagement

Evidence regarding the positive effects of brain stimulation, social interaction and cognitive health is abundant. Regular, scheduled time with peers that is both intellectually challenging and socially stimulating has been shown to be effective when combined with the 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 are found to be possible signs of cognitive decline and should be addressed with your care provider. For instance, a 2025 analysis of the Results from the Aging and Cognitive Health Evaluation in Elders (ACHIEVE) trial found that intervention in the decline of hearing or hearing loss, when present in participants in the top quartile of predicted risk of cognitive decline, was found to slow three-year cognitive decline by 62%. Another risk factor, recently added to the 2024 Lancet standing Commission report, is untreated vision loss.

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. Some recommended markers to keep track of with your care provider are blood pressure, cholesterol including LDL, blood glucose, and weight.

The p-tau217 blood test, which measures a biomarker associated with Alzheimer's-related changes in the brain, can be an effective screening tool. 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. Remember that a consistent combination of the abovementioned steps is the most effective way to support your brain's health, and that staying on top of your screenings helps your care provider guide you in your journey. 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."

This story was produced by Life Line Screening and reviewed and distributed by Stacker.