5 Ways to Improve Cognitive Health As You Age

Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

As you age, it’s not just your body that changes—your brain does, too. While some cognitive slowing is a normal part of aging, there are proven ways to keep your mind sharp, focused, and resilient. 

Fortunately, it’s never too late to support your brain. The following strategies can help boost cognitive function while also benefiting your overall health as you age.

#1: Keep learning new things

Like a muscle, your brain gets stronger the more you use it. But just like you wouldn’t lift the same size weight every day and expect to build strength, your brain needs new challenges to keep growing. 

A 2023 study found that older adults who learned several real-world skills, such as photography, drawing, or speaking a new language, saw noticeable improvements in memory, cognitive function, and functional independence.

The key is to choose something that pushes you out of your comfort zone and requires your full focus. 

#2: Move your body regularly

Most people know that physical activity benefits your heart and muscles, but did you know it’s great for your brain, too? 

Research suggests that exercise supports cognitive function, particularly memory and learning, by promoting hippocampal neurogenesis—the creation of new neurons in the brain. A key player in this process is brain-derived neurotrophic factor (BDNF), which regulates neuron growth and survival.

#3: Prioritize quality sleep for cognitive health

Sleep and memory are closely linked. Your brain processes and stores memories while you rest. But when sleep is disrupted, that consolidation process can suffer, affecting your ability to retain and recall information.

Practicing good sleep hygiene can make a big difference. Some tips include: 

• Aim to go to bed and wake up at the same time every day, even on weekends

• Avoid screens at least 30 minutes before bed

• Steer clear of heavy meals late at night

• Keep your bedroom cool, dark, and quiet

#4: Nourish your brain with key nutrients

What you eat can have a direct impact on how well your brain functions. Diets rich in anti-inflammatory and antioxidant compounds, such as the Mediterranean or MIND diet, are associated with better cognitive performance. 

These diets focus on eating:

• Vegetables, especially green, leafy vegetables 

• Berries

• Whole grains

• Legumes

• Nuts

• Chicken or turkey

• Olive oil and coconut oil

• Herbs and spices

• Fatty fish, such as salmon and sardines

• Red wine, in moderation

#5: Support brain health with ergothioneine

One standout nutrient gaining attention in the brain health space is ergothioneine, a naturally occurring amino acid and antioxidant most commonly found in mushrooms. Often called the “longevity vitamin,” ergothioneine helps combat oxidative stress and inflammation—two key drivers of cognitive decline.

As you age, your body’s levels of ergothioneine naturally decline. Supplementing with ergothioneine may help support mitochondrial function and provide antioxidant and neuroprotective benefits.

Look for supplements that include MitoPrime®—a highly purified, bioavailable form of L-ergothioneine designed for optimal absorption and potency. 

The Bottom Line on Improving Cognition

While some cognitive changes are a natural part of aging, there’s a lot you can do to support your brain as the years go by. Staying mentally and physically active, prioritizing sleep, eating a nutrient-rich diet, and exploring supplements like ergothioneine can all play a role in protecting and enhancing cognitive function.