1. Regular physical activity
Exercise provides positive effects on cardiovascular health, glucose metabolism, sleep, and mood. The NIA states that physical activity can support cognitive health and may help reduce some age-related loss of function.
2. Sleep
Inadequate or poor-quality sleep can affect attention, learning, mood, and daytime functioning. If snoring, excessive daytime sleepiness, or witnessed apnea is present, evaluation for sleep apnea is important.
3. Control of vascular and metabolic risks
Hypertension, diabetes, smoking, obesity, and physical inactivity are important not only for the heart but also for the brain. Blood pressure, lipids, glucose metabolism, and, when necessary, markers such as ApoB/Lp(a) are evaluated according to the individual’s risk profile.
4. Nutrition
Rather than a single “brain food,” a dietary pattern rich in vegetables, fruits, legumes, whole grains, olive oil, fish, and nuts, and low in ultra-processed foods, is more meaningful.
5. Social and cognitive activity
Avoiding social isolation, engaging in meaningful pursuits, learning, volunteering, and staying mentally active are part of healthy aging. However, commercial “brain games” have not been shown to prevent dementia.
Neurofeedback and complementary approaches
Neurofeedback may be considered for certain attention and self-regulation goals; however, it does not replace the fundamental lifestyle and vascular risk management essential for brain health. In our clinic, mental and psychological health is evaluated as an important component of the longevity approach.
Related guides
Reference
National Institute on Aging – Cognitive Health and Older Adults
