As we age, it becomes increasingly important to take care of our brain health. Our cognitive abilities tend to decline with age, but there are several things we can do to boost our brain power and maintain cognitive function.

In this article, we’ve compiled 30 ways to keep your brain healthy and sharp over the age of 45.

1. Exercise Regularly

There’s a strong connection between physical exercise and brain health. Exercise gets the blood flowing and increases oxygen supply to the brain. This has been linked to increased cognitive function and decreased risk of cognitive decline.

2. Get Enough Sleep

Getting adequate sleep is important for brain function. Studies have shown that lack of sleep can cause lapses in attention and decreases in cognitive performance. Make sure you’re getting at least 7-8 hours of sleep each night.

3. Practice Mindfulness

Mindfulness practices, such as meditation, have been linked to increased brain function and decreased risk of cognitive decline. Taking just a few minutes each day to practice mindfulness can have big benefits for your brain health.

4. Stay Socially Active

Having strong social connections has been shown to improve cognitive function and decrease risk of cognitive decline. Make an effort to stay socially active, whether it’s through joining a club, volunteering, or spending time with friends and family.

5. Challenge Your Brain

Keeping your brain active by learning new things, doing puzzles, and playing brain games has been shown to improve cognitive function. Make an effort to challenge your brain on a regular basis to keep it in top shape.

6. Eat a Healthy Diet

A healthy diet can help improve brain function and decrease risk of cognitive decline. Focus on eating plenty of fruits, vegetables, whole grains, and lean protein.

7. Stay Hydrated

Dehydration can cause cognitive lapses and decreased cognitive function. Make sure you’re drinking plenty of water throughout the day to keep your brain hydrated.

8. Manage Stress

High levels of stress have been linked to decreased cognitive function and increased risk of cognitive decline. Find healthy ways to manage stress, such as exercise or relaxation techniques like meditation.

9. Keep Your Brain Active

Just like physical exercise keeps your body in shape, mental exercise keeps your brain in shape. Find activities that challenge your brain, such as puzzles or learning a new skill.

10. Stay Positive

A positive attitude can have big benefits for brain health. Studies have shown that positive emotions have been linked to increased cognitive function and decreased risk of cognitive decline.

11. Avoid Smoking

Smoking has been shown to increase the risk of cognitive decline. If you smoke, consider quitting to decrease your risk.

12. Avoid Excessive Drinking

Excessive drinking can have negative effects on brain health. Limit your alcohol intake to decrease your risk of cognitive decline.

13. Protect Your Head

Concussions and head injuries have been linked to cognitive decline later in life. Take steps to protect your head, such as wearing a helmet while biking or skating, and avoid activities with a high risk of head injury.

14. Keep Your Blood Pressure in Check

High blood pressure has been linked to increased risk of cognitive decline. Make sure to get your blood pressure checked regularly and follow your doctor’s recommendations for keeping it in check.

15. Stay Active Mentally

Find ways to keep your mind active on a regular basis. Brain games, puzzles, and learning new skills are all great options.

16. Learn a New Skill

Learning a new skill, such as a language or a musical instrument, has been shown to improve cognitive function and decrease risk of cognitive decline.

17. Try Meditation

Meditation has been linked to increased brain function and decreased risk of cognitive decline. Try incorporating a few minutes of meditation into your daily routine to reap the benefits.

18. Volunteer

Volunteering has been shown to improve cognitive function and decrease risk of cognitive decline. Find a cause you’re passionate about and make an effort to give back.

19. Focus on Self-Care

Taking care of yourself, both physically and mentally, is crucial for brain health. Make sure you’re taking time for self-care activities, such as exercise, meditation, or a relaxing bath.

20. Practice Yoga or Tai Chi

Yoga and Tai Chi have both been shown to improve cognitive function and decrease risk of cognitive decline. These practices also incorporate physical exercise, making them a great option for overall health.

21. Learn a New Hobby

Learning a new hobby can challenge your brain and improve cognitive function. Find a hobby you’re interested in, such as gardening or woodworking, and make an effort to learn more about it.

22. Avoid Sitting for Long Periods

Sitting for long periods has been linked to decreased cognitive function. Make an effort to get up and move around on a regular basis to keep your brain and body healthy.

23. Laugh Often

Laughter has been linked to improved brain function and decreased risk of cognitive decline. Take time to enjoy a funny movie or hang out with friends who make you laugh.

24. Practice Good Posture

Good posture has been shown to improve cognitive function and decrease risk of cognitive decline. Make an effort to sit up straight and avoid slouching to improve your brain health.

25. Never Stop Learning

The more you learn, the more you’ll challenge your brain and improve cognitive function. Make an effort to learn something new every day, whether it’s reading a book or taking a class.

26. Stay Curious

Curiosity can have big benefits for brain health. Make an effort to stay curious and ask questions to challenge your brain on a regular basis.

27. Take Time to Relax

Relaxation can have big benefits for brain health. Take time to unwind each day, whether it’s through meditation, a warm bath, or simply sitting outside in nature.

28. Connect With Nature

Spending time in nature has been shown to improve cognitive function and decrease risk of cognitive decline. Make an effort to spend time outdoors on a regular basis.

29. Spend Time With Friends and Family

Having strong social connections has been linked to improved cognitive function and decreased risk of cognitive decline. Make an effort to spend time with friends and family on a regular basis.

30. Keep a Positive Attitude

A positive attitude has been linked to improved brain function and decreased risk of cognitive decline. Make an effort to focus on the positive in your life to keep your brain healthy and sharp.