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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:
- 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. Conversation stimulates key brain functions and helps build cognitive reserve. Stay connected by:
- 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.
Image: © mixetto /Getty Images
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