Things to avoid to avoid cognitive decline

Cognitive decline affects one in nine adults and can appear as early as your mid-40s. Here are the things you shouldn't do to prevent memory loss in middle age .

Things to avoid to reduce the risk of memory loss

• Consuming too many artificial sweeteners
• Skip exercise
• Avoid socializing
• Ignore sleep problems
• Focus on fad diets and expensive "superfoods"

Consuming too many artificial sweeteners

Artificial sweeteners, such as sucralose and aspartame, have minimal effects on blood sugar levels, making them useful for people with prediabetes or type 2 diabetes. However, consuming these sweeteners regularly or in large amounts can cause problems for brain health and “may lead to cognitive decline later in life.

Artificially sweetened beverages like diet soda have been linked to an increased risk of dementia and Alzheimer’s disease. A review in the journal Nutritional Neuroscience suggests that aspartame may also be a chemical stressor on the brain, which can lead to negative neurological symptoms and cognitive decline over time.

So what’s a sweet tooth to do? A little real sugar—whether it’s from maple syrup, honey, or table sugar—is fine. So don’t be afraid to add a spoonful to your morning coffee, sweeten your yogurt with honey, or indulge in the occasional cookie or ice cream treat. Try to keep your added sugar intake below six teaspoons (24 grams) for women or nine teaspoons (36 grams) for men. The sugar in fruit doesn’t count toward this limit, so grab a bowl of fresh, seasonal fruit to satisfy your sweet tooth!

Skip exercise

Exercise may help prevent cognitive decline by raising your heart rate and increasing blood flow to the brain. A 2023 review in Biomolecules found that exercise also increases a chemical called brain-derived neurotrophic factor (BDNF), which plays a role in memory and cognitive development. Low levels of BDNF have been linked to impaired cognitive function as well as Alzheimer's and Parkinson's disease.

Aim for about 30 minutes of low- to moderate-intensity exercise most days. This doesn’t have to be all at once, and every session counts. Choose an exercise you enjoy, whether it’s running, dancing, hiking, yoga, or walking. Activities in your everyday life like cleaning the house, gardening, or running around with your kids (or grandkids) can also contribute to your activity goals.

Avoid socializing

Social interactions can protect your memory and cognitive function as you age. People with strong social ties are less likely to suffer from cognitive decline. So even as you age, being a social butterfly is still good for your health.

In an age where social media connections increasingly replace face-to-face connections, it’s important to put down your phone and meet with family and friends in real life. According to a 2021 review in the International Journal of Mental Health and Addictions, excessive screen time is linked to early cognitive decline.

Ignore sleep problems

Both quality and quantity of sleep are important when it comes to brain health (and overall health). Aim for seven to nine hours of sleep each night. Studies show that lack of sleep increases levels of amyloid peptides in the brain, which can lead to Alzheimer's disease. Getting enough sleep has the opposite effect.

If you’re cutting back on sleep, prioritize going to bed earlier. If you’re having trouble falling asleep or staying asleep, try eliminating all screen time an hour before bed and creating a relaxing bedtime routine. Finally, if you’re waking up after seven to nine hours and still feeling completely exhausted, this could be a sign of other issues like sleep apnea, so talk to your doctor about whether a sleep study or other intervention might be right for you.

Focus on fad diets and expensive "superfoods"

Yes, foods like kale, spirulina, and more have plenty of health benefits. But if you focus too much on fancy superfoods, you may miss out on other foods that offer brain-health benefits. Foods that aren't traditionally considered "superfoods," like beets, walnuts, and eggs, have all been linked to better cognitive function. Additionally, foods like red peppers, oranges, strawberries, and other antioxidant-rich foods may help prevent cognitive decline, as vitamin C, vitamin A, vitamin E, and zinc have been linked to cognitive function, according to a 2024 review in Frontiers in Nutrition.

While these foods may not get as much attention as goji berries or matcha, focusing on a balanced diet with a variety of plant-based foods is key. Fruits, vegetables, whole grains, beans, and fish contain antioxidants and nutrients that help prevent cognitive decline. Adopting a plant-based Mediterranean diet is known to be much more effective at preventing cognitive decline than any single food, good or bad.