Here Are 6 of the Best Ways to Avoid Cognitive Decline

brainmd
2025-06-03T21:00:00-07:00

Let’s start with a hard truth: cognitive decline doesn’t announce itself with a drumroll.

It tiptoes in quietly.

One day you forget where you parked. Then a friend’s name vanishes mid-sentence. You start writing a grocery list and find yourself staring blankly at the page, wondering why you even picked up the pen.

You shrug it off. You tell yourself, “I’m just getting older.”

And maybe that’s true.

But maybe — just maybe — it’s something more.

This article is about recognizing when those little brain blips are just normal aging… and when they’re something else entirely. Memory issues affect millions of older adults and can fly under the radar until it’s too late to do much about it.

But that’s not going to be you. You’re here. You’re paying attention. And that makes all the difference.

What Is Cognitive Decline?

Despite what some may say, there's a gray area between age-related forgetfulness and serious memory issues.

There may be a measurable decline in cognitive abilities — usually memory, but sometimes language, attention, or decision-making — that doesn’t yet interfere significantly with day-to-day life.(1)

Think of it like a yellow light on your brain’s dashboard. It’s not a full-blown breakdown, but it’s a signal that something’s changing under the hood.

Roughly 12–18% of people over age 60 are estimated to have occasional memory issues.(2) Some stay stable. Some even improve. But about 10–15% per year go on to develop serious memory problems.(3)

That’s the bad news.

The good news? You can slow that progression — or even reverse course — if you catch it early.

What Are the Signs?

This part is tricky, because everyone forgets stuff occasionally. But those moments may become more frequent and more disruptive over time.

Here are some signs that may indicate cognitive decline(2,4):

You repeat the same story or question within a short time frame

You lose your train of thought mid-sentence — often

You forget appointments or plans, even after reminders

You misplace items and can’t retrace your steps

You find decision-making harder than it used to be

You struggle with planning or following instructions

You frequently grope for words or names

One red flag alone doesn’t mean much. But if these changes are noticeable to others, or are interfering — even subtly — with your normal routine, it’s time to pay attention.

What Are the Causes?

Let’s be clear: aging is a risk factor, but it’s not the only one. And it’s certainly not the most interesting.

Here’s a list of factors associated with an increased risk for memory issues(4):

Poor blood sugar control

Hypertension and other vascular problems

Mood and stress issues

Poor sleep — especially sleep apnea

Sedentary lifestyle

Nutritional deficiencies

Smoking or excessive alcohol use

Serious brain injuries

Low levels of education or cognitive engagement

Genetics and family history of dementia

First Steps

If you or someone close to you suspects cognitive decline, the first step is a thorough evaluation by a qualified provider. This might include:

A medical history (including medications, lifestyle, and mental health)

Cognitive tests like the Montreal Cognitive Assessment (MoCA) or the Mini-Mental State Examination (MMSE)(5)

Blood tests to rule out underlying issues (like B12 deficiency or thyroid problems)

Brain imaging (in some cases)

The goal isn’t just to label you. It’s to identify reversible causes, establish a baseline, and set a course for intervention. The earlier, the better.

What Can You Do About It?

There’s a big misconception that lapses in memory may lead to serious cognitive issues.

This may not happen.

In fact, with the right lifestyle interventions, it’s possible to stabilize or even reverse cognitive decline.

The FINGER Study — a landmark, multi-year clinical trial in Finland — showed that a combination of diet, exercise, cognitive training, and vascular risk control could significantly improve cognitive performance in older adults at risk.(6)

So let’s break down what actually works.

6 of the Best Ways to Avoid Cognitive Decline

1. Move Your Body

If exercise were a pill, it would be on every front page.

Regular aerobic exercise (think brisk walking, cycling, swimming) has been shown to increase the size of the hippocampus, the part of the brain responsible for memory.(7)

Aim for 150 minutes per week of moderate aerobic activity, plus a couple of sessions of strength training. Movement improves blood flow to the brain, reduces inflammation, and helps clear metabolic waste.

2. Feed Your Brain

The MIND Diet, a hybrid of the Mediterranean and DASH diets, is one of the most studied and effective approaches for cognitive health. It emphasizes:

Leafy greens and colorful vegetables

Berries (especially blueberries)

Nuts, seeds, and olive oil

Fish (especially fatty fish like salmon or sardines)

Whole grains and legumes

Limited red meat, sugar, and processed foods

One study found that even moderate adherence to the MIND diet lowered severe memory risk by 35%.(8)

3. Sleep Like It Matters

Sleep deprivation doesn’t just make you tired. It actually shrinks your brain over time. Poor sleep is associated with beta-amyloid buildup, impaired memory, and faster brain aging.(9)

If you’re snoring, gasping, or waking up unrefreshed, talk to a sleep specialist about these issues. Otherwise, shoot for 7–9 hours of high-quality sleep in a dark, quiet, cool room.

4. Manage Stress

Stress is a memory killer. It triggers cortisol, which — when significantly elevated — damages the hippocampus, impairs focus, and contributes to mood disorders.(10)

Don’t brush it off. Even simple strategies like breathwork, meditation, prayer, yoga, or time in nature can dramatically reduce perceived stress.

5. Challenge Your Mind

Mental stimulation builds cognitive reserve, which acts like a buffer against decline.(11)

Crossword puzzles are nice. Learning a new skill or language is better. So is social engagement — one of the most protective factors for long-term brain health.

6. Consider Brain-Supportive Nutrients

While there’s no “magic bullet,” certain nutrients show real promise for supporting cognition — especially when combined with lifestyle upgrades.(6)

Here are some that stand out:

Omega-3 fatty acids (especially DHA): support neuron structure and reduce inflammation

Phosphatidylserine: aids memory and cell signaling

Acetyl-L-carnitine: supports mitochondrial energy in neurons

Lion’s Mane mushroom: may stimulate nerve growth factor

Curcumin: crosses the blood-brain barrier and combats inflammation

B-complex vitamins (especially B6, B12, folate): lower homocysteine, a known neurotoxin(12)

Vitamin D: low levels have been linked to increased risk of cognitive decline

Ask your healthcare provider to test for deficiencies before supplementing — especially B12 and D.

The Bottom Line

Cognitive decline isn’t a life sentence.

It’s a signal — and it’s not too late to respond.

Your brain is dynamic, responsive, and — to an extent — repairable. With the right information, attention, and support, you can make changes today that will matter in a year, a decade, and beyond.

So don’t ignore the little things. The missed words. The forgotten names. The hesitation.

Notice them. Name them. Then do something about them.

Because cognitive health isn’t just about memory. It’s about independence. Identity. Joy.

And it’s worth fighting for.

References:

1. Petersen RC. Mild cognitive impairment as a diagnostic entity. J Intern Med. 2004;256(3):183–194.

2. Mayo Clinic. Mild Cognitive Impairment. https://www.mayoclinic.org

3. Roberts R, Knopman D. Classification and epidemiology of MCI. Clin Geriatr Med. 2013;29(4):753–772.

4. National Institute on Aging. What Is Mild Cognitive Impairment? https://www.nia.nih.gov

5. Nasreddine ZS, et al. The MoCA: a screening tool for MCI. J Am Geriatr Soc. 2005;53(4):695–699.

6. Ngandu T, et al. FINGER trial. 2015;385(9984):2255–2263.

7. Erickson KI, et al. Exercise and hippocampal volume. 2011;108(7):3017–3022.

8. Morris MC, et al. MIND diet slows cognitive decline. Alzheimers Dement. 2015;11(9):1015–1022.

9. Spira AP, et al. Sleep and β-amyloid deposition. JAMA Neurol. 2013;70(12):1537–1543.

10. Lupien SJ, et al. Chronic stress effects on the brain. Nat Rev Neurosci. 2009;10(6):434–445.

11. Stern Y. Cognitive reserve. Lancet Neurol. 2012;11(11):1006–1012.

12. Smith AD, et al. B vitamins and brain atrophy. PLoS One. 2010