As we age, it becomes increasingly important to take care of our physical and mental health. Two of the most crucial aspects of aging well are preventing dementia and maintaining good cardiovascular health.

While genetics plays a role in both of these areas, there are many habits we can adopt to stave off disease and keep our minds and bodies strong well into our golden years. Here are seven habits that can help prevent dementia and enhance cardiovascular well-being.

1. Exercise Regularly

Exercise is one of the best things you can do for both your brain and your heart. It increases blood flow, which can reduce the risk of heart disease, and it also promotes the growth of new brain cells, which can stave off dementia.

Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, swimming, or cycling. If you have any health concerns, be sure to check with your doctor before starting any exercise program.

2. Eat a Healthy Diet

A healthy diet can go a long way in preventing both dementia and heart disease. Focus on eating a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts and seeds.

Limit your intake of processed foods, sugar, and saturated and trans fats. A Mediterranean-style diet has been shown to be particularly beneficial for both brain and heart health.

3. Learn Something New

Learning something new can have a positive impact on your brain health. Take up a new hobby or learn a new skill, such as playing an instrument or learning a new language.

This can help keep your brain active and engaged, which can reduce the risk of cognitive decline and dementia. It can also boost your mood and reduce stress levels, which is good for heart health.

4. Get Plenty of Sleep

Sleep is essential for good brain and heart health. Aim for seven to nine hours of sleep per night, and try to keep a consistent sleep schedule.

Poor sleep quality has been linked to an increased risk of dementia and heart disease, so it’s important to prioritize getting enough rest.

5. Manage Stress

Chronic stress can have a negative impact on both the brain and heart. It can lead to high blood pressure, inflammation, and damage to brain cells. Finding healthy ways to manage stress can be beneficial for both areas of health.

This could include meditation, yoga, regular exercise, or spending time with loved ones.

6. Stay Socially Active

Being socially active can have a positive impact on both brain and heart health. Social isolation and loneliness have been linked to an increased risk of dementia and heart disease, so it’s important to stay connected to others.

This could include volunteering, joining a club or organization, or simply making time to visit with friends and family regularly.

7. Take Care of Your Mental Health

Good mental health is essential for overall well-being. Depression and anxiety have been linked to an increased risk of cognitive decline and heart disease, so it’s important to seek help if you’re struggling with your mental health.

This could include talking to a therapist, joining a support group, or practicing self-care techniques such as mindfulness meditation or journaling.

By adopting these seven habits, you can help prevent dementia and enhance cardiovascular well-being. While there’s no magic formula for healthy aging, these habits have been shown to be effective in maintaining good health as we age.