A forward thinking strategy: why keeping an active mind can help to reduce your risk of cognitive decline

“I always tell people that it is never too late (or early) to start looking after your brain health. It is entirely possible to slow down brain ageing. DNA isn’t destiny”. – Professor James Goodwin, Director of Science and Research Impact at Brain Health Network.

Cognitive decline is often seen as an inevitable part of ageing, but growing research shows that this is not necessarily the case. While certain risk factors such as genetics cannot be changed, lifestyle choices, as Professor James Goodwin highlights, play a critical role in how well the brain ages. One of the most powerful and protective factors identified in keeping the brain healthy is by keeping the mind active – a cornerstone and forward thinking long-term strategy to help reduce the risk of cognitive decline in later life.

When we exercise the mind with stimulation such as doing a puzzle, reading a book or learning a new skill, we are challenging the physiology of the brain by creating new neural pathways which help us to build stronger neural networks. This, in turn, builds cognitive reserve – the brain’s ability to adapt and find new ways of completing tasks when it begins to decline or becomes damaged. A person who has spent years challenging their brain’s physiology will be much more resilient to age related changes as they move from mid- to later- life. The key preventative feature of any mental activity is that it should involve learning new cognitive skills – good examples are learning a language and dancing.

Large scale studies, most recently the 2025 US Pointer Study, show that by keeping the mind active, dementia and the onset of Alzheimer’s disease can be delayed. The results of The Pointer Study reinforce that mental activity is not just an enjoyable time, but it is a measurable factor in protecting brain health. Keeping the mind active does not require expensive programmes or require advanced technology. It can be woven into everyday life. (Have a read of our recent Habit Stacking article to see how you can start including lifestyle changes into your daily routine today). Additional studies have also shown similar outcomes. For example, older adults who frequently participated in activities such as painting or group board games were less likely to experience memory loss and more likely to preserve reasoning skills.

One of the most crucial ways to keep the mind active is by staying social – loneliness is one of the biggest health risk factors for those over the age of 65. Think of the simple interactions many of us take for granted on a daily basis. These conversations, group activities and problem-solving situations require constant communication and therefore cognitive function. Without even knowing it, we’re strengthening our existing neural pathways while also creating new ones, especially for the more challenging topics that require more thinking power and thinking outside of our comfort zones. Basic technology, such as online courses, language apps and digital puzzles can further offer new ways to challenge the mind at any stage of life. The more diverse the challenge, the more the brain’s physiology is stimulated.

While keeping the mind active is crucial, it does not stand alone. It is best supported as part of an integral approach which includes Brain Health Network’s 6 core pillars: nutrition, exercise, healthy life, sleep, gut health, and of course keeping the mind active. Together, these pillars create a comprehensive defence against cognitive decline.

Here are our top 5 ways to challenge your brain health:

1. Try learning a new skill such as a new language (the basics), looking at the words, listening and repeating. According to experts, this sparks a multitude of new neural pathways, both visual and auditory.
2. Remember to stay social. Joining a group, whether a Pilates class, tennis or book club can help to support brain health by keeping the mind active through these shared activities. Groups can also strengthen social connections that protect against isolation.
3. Embrace your inner gardener and remember that this doesn’t have to be a big project. Even by keeping house plants, your brain is stimulated as you begin to plan their care. Getting outside is even better, as it encourages physical activity and sensory engagement encouraging neuroplasticity.
4. Be mindful. Try to increase the time between something happening and your reaction to it. Not only does this break old habits and encourage positive thinking, but it helps rewire the brain. After practising, you’ll begin to see that you have more awareness in all situations – neuroplasticity in its finest form.
5. Read a book. Challenge yourself to reading one book every month and make sure that it’s the type of book you wouldn’t normally read. For example, explore different genres, fiction and non-fiction to encourage learning new vocabulary.

It’s important to remember that ageing does not need to be accompanied by a sharp decline in cognitive ability. By keeping the mind active, we’re able to take meaningful steps to preserve brain function as we move into later life.