Tips to leverage neuroplasticity for cognitive fitness as you age

April 24, 2025

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As we grow older, staying mentally sharp becomes more important-and more possible-thanks to neuroplasticity, the brain’s ability to adapt, learn, and rewire itself throughout life. With the right habits, you can maintain or even enhance cognitive fitness.

What Is Neuroplasticity?

Neuroplasticity allows the brain to change its structure and function in response to learning, experiences, and environmental shifts. Dr. Andrew E. Budson of Harvard Medical School explains, “Neuroplasticity is the brain’s ability to learn, remember, and change when it is appropriate for the circumstances.” Cognitive fitness-your ability to think, learn, and remember-relies heavily on this adaptability.

A combination of physical, mental, and social activities supports neuroplasticity. Below are 6 strategies you can adopt to promote neuroplasticity and help strengthen cognitive function.

1. Move more, think better

Exercise boosts neuroplasticity by increasing brain-derived neurotrophic factor (BDNF), a protein essential for brain cell growth. Research suggests that lower levels of BDNF may contribute to cognitive decline, affecting memory, concentration, and learning ability.
Aerobic activity is especially effective. The U.S. Department of Health and Human Services recommends at least 150 minutes of aerobic exercise per week. Strength training and increased blood flow also contribute to improved mood, memory, and focus.

2. Fuel your brain with the right foods

The Mediterranean and MIND diets-rich in vegetables, berries, whole grains, fish, nuts, and healthy fats-are linked to better brain health and reduced cognitive decline. Avoiding processed foods and refined sugars can help preserve mental clarity and support healthy BDNF levels.

3. Keep your brain active

Mental challenges strengthen neural connections and build cognitive reserve. Lifelong learning is a powerful way to protect the brain. Try:

A Guide to Cognitive Fitness

In this Special Health Report, Harvard Medical School doctors share a six-step program that can yield important and lasting results. Together these “super 6” can strengthen your intellectual prowess, promote your powers of recall, and protect the brain-based skills that are essential for full, rewarding, and independent living. From simple and specific changes in eating to ways to challenge your brain, this is guidance that will pay dividends for you and your future.

LEARN MORE

Learning a new skill, language, or instrument
Reading about new topics
Playing challenging games or doing puzzles
Attending cultural events
Traveling to unfamiliar places
Engaging in creative hobbies

4. Prioritize quality sleep

Sleep consolidates memories, clears toxins, and repairs neural pathways. Adults over 70 still need 7-9 hours of sleep per night. Struggling to rest? Improve sleep by:

Keeping a consistent sleep schedule
Getting morning sunlight
Limiting caffeine and evening screen time
Creating a calm sleep environment
Exercising regularly (but not too close to bedtime)

5. Stress less for a healthier brain

Chronic stress increases cortisol, which can damage neurons and inhibit neuroplasticity. Mindfulness meditation, deep breathing, music, and time in nature can all reduce stress and encourage neuroplasticity.

6. Stay socially engaged

Social connections support memory and mental clarity.

Improving Memory

Now you can tap into advice from Harvard Medical School experts to uncover how your brain changes as you age and discover the best ways to keep your mind and memory strong. Improving Memory is a fascinating look at how your mind works, paired with the best ways to protect your memory. You’ll discover: Steps you can take now to reduce your risk of dementia, the normal limitation of short-term memory that has nothing to do with memory loss, why aging isn’t always the culprit behind memory loss, 9 key differences between normal memory lapses and signs of dementia, 17 ways to improve memory and protect your brain, and more!

LEARN MORE

Traveling or exploring new places
Attending concerts, plays, or museums
Joining community or hobby groups
Spending time with loved ones

Bottom line: By staying active-physically, mentally, and socially-you can leverage neuroplasticity to stay sharp and independent as you age.

This article was adapted from Tips to leverage neuroplasticity to maintain cognitive fitness as you age.

For more proven tips, explore Improving Memory: Understanding age-related memory loss, a Special Health Report from Harvard Medical School.

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Harvard Medical School: Tips to leverage neuroplasticity for cognitive fitness as you age

Tips to leverage neuroplasticity for cognitive fitness as you age