Your Brain’s Health Is in Your Hands

Simple Steps to Support Brain Health at Any Age

Your brain is one of your most powerful assets — and taking care of it is vital at every stage of life. While we can’t control everything about how our brains age, research shows there are simple, daily actions that may reduce the risk of cognitive decline, Alzheimer’s disease, and other types of dementia.

Whether you're in your 30s, 50s, or beyond, it’s never too early or too late to start. Here’s how you can take charge of your brain health starting today.

💪 Stay Active

Regular physical activity benefits not just your body but also your brain. Moving your body helps increase blood flow to the brain, which supports cognitive function and memory.

• Go for a brisk walk

• Take a dance class

• Try strength or cardio exercises

Any activity that raises your heart rate and gets you moving is a win.👉 Click here to learn more

🩺 Manage Health Conditions

Chronic conditions like high blood pressure, diabetes, and obesity can negatively affect brain health. The good news? Managing these conditions can help reduce your risk of cognitive decline.

• Schedule regular check-ups

• Follow your doctor’s advice on diet and exercise

• Take medications as prescribed

Being proactive with your health now pays off in the long run.👉 Click here to learn more

🧠 Challenge Your Mind

Just like your body, your brain thrives on activity. Keep it sharp with mentally stimulating tasks:

• Learn a new language

• Do puzzles or play games that require strategy

• Take up a hobby like painting or music

The key is to keep learning and engaging with new challenges.👉 Click here to learn more

😴 Get a Good Night’s Sleep

Quality sleep is crucial for your brain to rest, repair, and process information. Adults should aim for 7–9 hours of sleep each night.

• Stick to a consistent bedtime

• Avoid screens before bed

• Create a calming sleep environment

Better sleep can mean better brain health.👉 Click here to learn more

🥗 Eat Well

The food you eat fuels your brain. A healthy, balanced diet supports both mental and physical wellness.

• Choose whole, minimally processed foods

• Load up on vegetables and fruits

• Include lean proteins and healthy fats

Small changes in your diet can make a big difference.👉 Click here to learn more

Resources and Support

Want to dive deeper into brain health?📚 View Resources – Explore tools and tips to help you protect your brain.🤝 View Partners – Learn about the organizations working to improve community brain health.

Supported By

The Illinois Brain Health Project is funded in part by the Illinois Department of Public Health, with support from the Centers for Disease Control and Prevention (CDC) and the U.S. Department of Health and Human Services (HHS). This project is made possible through a financial assistance award totaling $500,000, with 42% of funding allocated to this initiative by the CDC/HHS. The views expressed are those of the authors and do not necessarily reflect the official policies of the CDC, HHS, or the U.S. Government.