Stay physically active (aim for at least 150 minutes/week of moderate activity)
Do strength training at least 2 days/week
Maintain a healthy weight
Control blood pressure
Manage blood sugar (prevent and control diabetes)
Maintain healthy cholesterol levels
Avoid smoking
Limit alcohol intake
Eat a healthy diet (emphasize vegetables, fruits, whole grains, legumes, nuts, and fish; limit processed foods, sugary foods, and saturated fats)
Keep socially active and maintain strong social connections
Stay mentally active (learn new skills, read, solve puzzles, engage in mentally stimulating activities)
Get adequate sleep and address sleep problems (e.g., sleep apnea)
Treat hearing loss
Prevent or manage depression and anxiety
Reduce cardiovascular risk factors consistently over time
Avoid head injuries; use helmets and seatbelts
Follow medication plans for chronic conditions
Seek regular healthcare checkups and screenings
Plan for future care and discuss cognitive health with a clinician if you notice memory changes