Today, 22 July, is World Brain Day. Our brains, like the rest of our bodies, go through inevitable changes with age. While some degree of mental decline is normal, cognitive impairment isn’t a foregone conclusion. Adopting a few lifestyle changes can help preserve brain function well into old age. Here are 12 strategies, suggested by Harvard Medical School in Harvard Medical Publishing, to keep your mind sharp.

1. Challenge your brain
Engage in activities that stimulate your thinking. Reading, solving puzzles, learning new skills, or even exploring creative hobbies like painting and drawing can enhance brain plasticity by encouraging new neural connections.

2. Stay physically active
Exercise benefits more than just your muscles. Regular physical activity increases blood flow to the brain, supports the growth of new brain cells, and enhances communication between them. It also helps control risk factors such as high blood pressure and stress.

3. Eat for your brain
A Mediterranean-style diet—rich in fruits, vegetables, fish, nuts, and olive oil—has been linked to lower risks of cognitive decline and dementia. Focus on whole, unprocessed foods and healthy fats.

4. Manage blood pressure
High blood pressure, especially in midlife, significantly raises the risk of cognitive issues later on. Staying physically active, managing stress, and eating healthily can help keep your blood pressure in check.

5. Control blood sugar levels
Diabetes is a major risk factor for dementia. Preventing or managing diabetes through a healthy diet, regular exercise, and medication when necessary is essential for long-term brain health.

6. Watch your cholesterol
High levels of LDL (“bad”) cholesterol have been linked to dementia. Lifestyle choices like a balanced diet, quitting tobacco, and staying active can improve cholesterol levels and support cognitive function.

7. Ask about low-dose aspirin
Some studies suggest low-dose aspirin may help reduce the risk of vascular dementia. Speak to your doctor to see if this option is right for you.

8. Quit tobacco
Smoking harms nearly every organ—including the brain. Avoid all forms of tobacco to protect your mental and physical well-being.

9. Limit alcohol intake
While moderate drinking may be acceptable for some, excessive alcohol use significantly raises the risk of memory issues and dementia. Try to keep it to two drinks a day—or less.

10. Take care of your mental health
Chronic stress, anxiety, depression, and poor sleep can all take a toll on cognitive performance. Make time for rest, relaxation, and emotional well-being.

11. Protect your head
Traumatic brain injuries, even those without visible symptoms, can lead to long-term cognitive impairment. Always use protective gear when necessary, and avoid risky activities.

12. Nurture your social life
Strong social connections are linked to better brain health, lower blood pressure, and a longer life. Stay connected with friends, family, and your community.

Taking care of your brain isn’t about grand gestures—it’s about small, consistent habits that add up over time.