10 things you can do every day to support your brain health

Want to protect your brain health as you age? Experts say there are things you can do that make a difference.

According to the Alzheimer's Association's annual report released earlier this month, many health factors can influence brain function later in life. For example, daily behaviors that benefit physical health − like regular movement, good sleep and a nutritious diet − also play a central role in delaying cognitive decline.

While the organization notes it's "never too early or too late to start" incorporating these habits, it's particularlyrelevant during midlife, when the long-term implications of a "cognitive reserve" are more apparent.

"Cognitive reserve works like a mental savings account: The more one adds to the account throughout life, including in their late 30s through their early 60s, the more they can withdraw later if the brain is affected by cognitive-related diseases," the report adds.

To help maintain a healthy brain, incorporate some or all of these habits into your life, the organization suggests:

1. Challenge your brain. Keep mentally active through new or challenging activities, the organization suggests. Examples include learning a new skill or language, reading difficult material or learning to play a challenging strategy game.
2. Keep learning. "Education reduces the risk of cognitive decline and dementia," according to the organization. So, to support brain health, consider staying in school or continuing your education by taking a class at a local library, college or online, the organization suggests.
3. Exercise regularly. Whether it's walking, dancing or gardening, the organization wants you to get moving for your body and brain. Ideally, people will aim for "30 to 35 minutes of moderate-to-intense aerobic activity four times a week plus strength and flexibility exercise twice a week," according to the report.
4. Use protection. For your head, that is. Preventing head injury − including wearing a helmet for biking and sports, wearing a seatbelt and preventing falls − can keep your brain healthier in the long-run, the organization notes.
5. Quit smoking. Quitting smoking can lower the risk of cognitive decline "back to levels similar to those who have not smoked," the organization notes, adding, "it's never too late to stop."
6. Maintain your blood pressure. Work with your doctor to control your blood pressure, whether through lifestyle interventions or medications.
7. Manage diabetes. The same goes for Type 2 diabetes. Work with your medical provider to prevent or control the condition. diabetes.
8. Eat healthy. "Eating healthier foods can help reduce your risk of cognitive decline," the organization notes. "This includes more vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat."
9. Maintain a healthy weight. Weight is another modifiable risk factor to consider when looking to support brain and overall health.
10. Sleep well. While the report revealed most people understand our brains need rest to stay healthy, only about half of adults surveyed got at least seven hours of sleep daily. To improve your sleep, the organization suggests minimizing disruptions before bed (yes, including screens) and talking to your doctor to solve any potential issues like sleep apnea.

"Knowing these factors can help people take meaningful, practical steps to reduce their risk of cognitive decline and support cognitive health across the lifespan," the authors of the report wrote.