brain health · Apr 23, 2025

How to Prevent Cognitive Decline

middle aged man playing chess with older man to prevent cognitive decline

Maintaining cognitive function is one of the most important aspects of healthy aging, yet many people assume that memory loss and cognitive decline are inevitable. While it’s true that age and genetics can play a role beyond our control, there are powerful lifestyle factors that can support and enhance brain health throughout our lives.

From physical activity and mental stimulation to novel tools like targeted supplements, recent research highlights numerous strategies that can delay or even prevent cognitive decline. In this article, we’ll break down practical, science-backed ways to preserve cognitive function and build a more resilient brain for years to come.

What Increases Your Risk of Cognitive Decline?

Cognitive decline is a gradual deterioration of mental abilities such as memory, attention, problem-solving, and language. It often begins subtly, with occasional forgetfulness or difficulty focusing. If the underlying causes aren’t addressed, it can gradually progress into more serious conditions like Alzheimer’s disease or dementia — drastically reducing the quality of your (or your loved one’s) day-to-day life. Many patients with dementia experience conditions such as dysphagia (difficulty swallowing), personality changes, motor skill issues, disrupted sleep and sundowning (increased agitation and confusion after sunset) [17]. A number of factors — ranging from lifestyle to aging to injury — can influence this progression.

Key biological and lifestyle risk factors for cognitive decline

Age: Aging is the strongest risk factor for cognitive decline and dementia. As we get older, brain volume naturally shrinks, inflammation increases, and neural communication slows, all of which can impact cognitive performance.
Genetics: Inherited genes like APOE4 can increase your risk for Alzheimer’s and other types of dementia, but lifestyle and environmental factors play a significant role in how those genes are expressed [17].
Race and gender: African Americans, American Indians, and Alaska Natives face higher rates of dementia, possibly due to a combination of genetics, healthcare disparities, and socioeconomic factors. Women are also more likely than men to develop Alzheimer’s, in part due to hormonal differences and longer life expectancy [1].
Head injuries: Traumatic brain injuries (TBIs), including concussions and chronic traumatic encephalopathy (CTE), can cause long-term damage to brain tissue and accelerate the risk of cognitive decline and dementia.
Other factors: High blood pressure, smoking, excessive alcohol use, hearing loss, physical inactivity, and poor diet are all linked to increased risk of cognitive decline.

While these risk factors provide important insights, researchers are still working to fully understand the complex mechanisms, such as neuroinflammation, oxidative stress, and abnormal protein buildup, that drive neurodegenerative diseases and their progression.

Can You Reverse of Prevent Cognitive Decline?

Growing research suggests that cognitive decline is something that can be reversed or prevented. For example, a report from the National Academies of Sciences reviewed decades of research and found compelling support for interventions like physical activity, blood pressure control, and cognitive training in delaying or reducing cognitive decline in some individuals (source 2).

In addition to these foundational lifestyle strategies, novel interventions are also emerging. One example is Nouro by Tonum, a clinically studied supplement developed alongside Duke Health. Early research shows promising results in individuals experiencing cognitive changes related to Alzheimer’s, dementia, and head trauma.

While no single intervention can prevent or reverse cognitive decline on its own, a proactive and multifaceted approach can significantly support brain function and improve long-term outcomes.

9 Ways to Prevent or Slow Down Cognitive Decline

The brain has an incredible ability to adapt and regenerate. With the right strategies, it’s possible to slow cognitive decline, support neuroplasticity, and build cognitive resilience. Here are nine science-backed strategies to support long-term cognitive health:

1. Manage your blood sugar

Chronically high blood sugar and insulin resistance contribute to inflammation, oxidative stress, and impaired brain function, all of which are associated with neurodegeneration. Alzheimer’s disease is often even referred to as “type 3 diabetes” due to its strong link to impaired glucose metabolism in the brain.

Tip: Stabilize blood sugar through balanced meals, regular movement, and managing stress. Learn more in our blog post on blood sugar and cognition.

2. Control your blood pressure

Hypertension, also known as high blood pressure, can damage the brain in several ways. Chronically elevated blood pressure puts strain on blood vessels, leading to stiffening, narrowing, and eventual dysfunction of the cerebral vasculature. This reduces blood flow and oxygen delivery to brain tissue, impairing the brain’s ability to function and regenerate.

Over time, this can cause small, often silent strokes (microinfarcts), white matter lesions, and atrophy in key brain regions involved in memory and executive function. The cumulative effect of these vascular insults contributes to a heightened risk for vascular dementia and may accelerate changes associated with Alzheimer’s disease. Hypertension also disrupts the blood-brain barrier, a protective layer of cells that regulates which substances can pass between the blood and the brain. This can lead to increased inflammation and oxidative stress, both of which contribute to neurodegeneration.

Tip: Regularly monitor your blood pressure and aim for a healthy range (generally below 120/80 mmHg) through a balanced diet, regular physical activity, stress management, and medication when needed.

3. Stay physically active

Physical activity is one of the most effective ways to boost brain health. Regular aerobic exercise increases blood flow to the brain and promotes the release of brain-derived neurotrophic factor (BDNF), a protein essential for neurogenesis (the process of generating new neurons) and cognitive function.

One study investigated the impact of exercise on memory loss caused by reduced neurogenesis in the adult hippocampus. Using a genetically modified mouse model with inhibited neurogenesis, researchers found that exercise restored hippocampal cell proliferation, enhanced neuron integration into neural circuits, and improved recognition memory performance [3]. More recent human studies have confirmed similar benefits, showing that moderate-intensity exercise can show improvements in executive function, memory, and brain plasticity [4].

Tip: Aim for at least 150 minutes of moderate aerobic activity per week, such as brisk walking, cycling, or swimming.

4. Stay mentally sharp

Research indicates that engaging in mentally stimulating activities such as puzzles, reading, learning new skills, and playing a musical instrument can enhance cognitive reserve, thereby protecting against neurodegeneration. Cognitive reserve refers to the brain’s ability to improvise and maintain cognitive function despite underlying brain changes or damage due to aging or disease.

One study found that higher levels of cognitive activity were associated with a later age of onset for Alzheimer's disease and dementia [5]. Researchers analyzed data from participants in the Rush Memory and Aging Project and identified that engaging in activities such as reading, writing, and participating in group discussions helped delay the onset of Alzheimer's. The study found a dose-response relationship, meaning more frequent cognitive activity corresponded to a later onset of dementia.

Tip: Support cognitive resilience by regularly engaging in mentally stimulating activities such as learning a new language or musical instrument, enjoying a new hobby, or practicing cognitive exercises like crosswords and memory games.

5. Eat a healthy diet of whole, brain-nourishing foods

Nutrition plays a vital role in cognitive health. Diets rich in antioxidants, omega-3 fatty acids, and polyphenols have been shown to support neurogenesis and protect against neurodegenerative diseases. Conversely, diets high in processed foods and saturated fats can increase inflammation and impair brain function.

A study published in Frontiers in Aging Neuroscience highlighted that the Mediterranean diet, which includes high amounts of fruits, vegetables, fish, and healthy fats, is linked to improved cognitive function and a reduced risk of dementia [6].

Tip: Incorporate brain-boosting foods like fatty fish, leafy greens, berries, nuts, and olive oil into your diet while minimizing processed foods and excess sugar.

6. Address hearing problems

Hearing loss is linked to an increased risk of cognitive decline and dementia. The brain must work harder to process sounds, which can divert cognitive resources from other tasks, potentially speeding up neurodegeneration.

A study published in JAMA Otolaryngology-Head & Neck Surgery found that hearing loss was associated with a higher risk of cognitive decline, with those suffering from moderate to severe hearing loss experiencing a 50–100% faster rate of cognitive decline compared to those with normal hearing [7].

Tip: If you notice hearing difficulties, seek early intervention through hearing aids or other devices.

7. Prevent head injuries

Traumatic brain injuries, including repeated concussions, are a significant risk factor for cognitive decline and neurodegenerative diseases like chronic traumatic encephalopathy (CTE) and Alzheimer’s. Head trauma can damage brain tissue, disrupt neural connections, and trigger inflammation that accelerates neurodegeneration.

A study published in JAMA Neurology underscored the link between repetitive head impacts and increased risk of long-term brain disorders, with athletes in contact sports and military personnel at particularly high risk [8].

Tip: Minimize head injury risk by using proper protective gear, practicing safe techniques in sports, and addressing any concussions promptly and thoroughly.

8. Get enough sleep

Sleep is essential for memory consolidation, neurogenesis, brain repair, and the clearance of metabolic waste. Chronic sleep deprivation not only disrupts these processes but also increases inflammation and accelerates cognitive decline. Research shows that chronic sleep deprivation can impair brain plasticity and neurogenesis, while adequate sleep plays a restorative role in supporting memory, emotional regulation, and long-term cognitive health [9].

Tip: Aim for 7–9 hours of quality sleep each night to support memory, brain repair, and long-term cognitive health.

9. Stay socially engaged

Regular social interaction and meaningful relationships support cognitive function, emotional well-being, and neurogenesis. A 2023 study from the Rush Memory and Aging Project found that older adults who engaged in more frequent social activities experienced a 38% lower risk of developing dementia and a 21% lower risk of mild cognitive impairment (MCI). Additionally, those with higher social activity delayed the onset of dementia and MCI by approximately five years compared to their less socially active peers [10].

Tip: Prioritize time with friends, join community activities, or volunteer — even small social interactions count.

Use Nouro to Prevent Cognitive Decline

Nouro is a clinically formulated cognitive health supplement designed to support long-term brain function and resilience. It features a synergistic blend of ingredients including alpha-lipoic acid (ALA), taurine, alpha-GPC, nicotinamide, paraxanthine, Siliphos® (a bioavailable form of silybin), and Berbevis® (a bioactive berberine complex). Each of these nutrients has been studied for their cognitive-enhancing, neuroprotective, and anti-inflammatory effects [11, 12, 13].

What sets Nouro apart is the efficacy of these ingredients when they are combined. Together, these compounds have a synergistic effect, allowing them to work more effectively than they would on their own. Nouro has been shown to improve BDNF (like physical exercise), reduce hippocampal shrinkage, and reduce amyloid beta plaque accumulation [14, 15, 16]. This can help prevent or slow down cognitive decline.

While more human studies are needed, these early findings are promising, especially when paired with healthy lifestyle strategies. Nouro may offer a valuable layer of cognitive protection, particularly for those looking to proactively support brain health as they age.

Takeaways

Cognitive decline is not an inevitable part of aging. With the right tools and habits, you can take meaningful steps to protect your memory, focus, and mental clarity for years to come. Remember:

Start where you are. You don’t have to overhaul your life overnight. Begin with one or two small changes, like adding a walk to your day or swapping processed snacks for brain-nourishing foods.
Move your body, feed your brain. Regular physical activity and a diet rich in whole, nutrient-dense foods are two of the most powerful ways to protect your brain and support neurogenesis.
Challenge your mind. Keeping your brain engaged through reading, learning, and creative hobbies helps build cognitive reserve and resilience against age-related decline.
Sleep is not optional. Prioritize quality sleep to allow your brain to rest, repair, and clear out waste that accumulates during the day.
Stay connected. Social interaction isn’t just good for your heart, it’s vital for your brain. Make time for quality connection.
Focus on what you can control. Manage your blood sugar, blood pressure, and hearing loss. These are actionable, modifiable risk factors that make a significant difference.
Be proactive, not reactive. Supplements like Nouro can be a powerful addition to a holistic brain health routine, especially when paired with lifestyle strategies. Its science-backed, synergistic formula is designed to enhance cognitive function and protect against age-related decline.

Most importantly: It’s never too early (or too late) to invest in your brain. The choices you make today can profoundly influence how you think, feel, and function tomorrow. Your brain is adaptable, resilient, and capable of change, so start now and give it the support it deserves.

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Written by Liad Stearns, MS

Liad Stearns, MS is a freelance health and science writer based in San Francisco, CA. She holds a master’s degree in neuroscience from Tulane University and has experience in product development in the glucose monitoring space and as a health coach in a functional medicine practice.