How a Healthy Lifestyle May Help Keep Your Brain Young
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Introduction
We often hear that eating well, exercising, and sleeping enough can protect our heart. But what if those same habits could also slow down how fast your brain ages? That’s exactly what researchers found when looking at something called “Life’s Essential 8” — a set of health and lifestyle habits that may do more than keep your heart strong. They may also help keep your brain younger, longer.
What Are Life’s Essential 8?
The American Heart Association created “Life’s Essential 8” (LE8) to help people improve their heart health. These eight habits include:
- Eating a healthy diet
- Being physically active
- Not smoking
- Getting good sleep
- Keeping a healthy weight
- Managing cholesterol
- Controlling blood sugar
- Keeping blood pressure in a healthy range
Each habit is scored from 0 to 100, and a higher total score means better overall health.
The Brain Benefit: Slower Aging
In a study of over 18,000 adults from the UK, scientists found that people who followed more of these healthy habits had younger-looking brains. Specifically, their white matter—the part of the brain that connects different areas and helps them communicate—aged more slowly.
On average, a 10-point increase in someone’s LE8 score meant their brain was about 113 to 153 days younger than their actual age. That’s like getting back almost half a year of brain health just by improving your lifestyle.
Why White Matter Matters
White matter is like the brain’s wiring system. As we age, this system naturally gets less efficient, which can lead to slower thinking and a higher risk of dementia. But when white matter ages more slowly, it’s a good sign that the brain is staying healthier overall.
Genes Matter Too, But Not as Much as You Think
The study also looked at a gene called APOE4, which is known to increase the risk of Alzheimer’s disease. People with this gene usually age faster in brain health. Interestingly, the benefits of a healthy lifestyle were still seen in people with APOE4—just to a slightly lesser degree.
In simple terms: your genes may raise your risk, but your habits still matter. Healthy living made a difference, even for people genetically more prone to brain aging.
Who Benefits the Most?
The brain-aging benefits were strongest in people aged 50 to 59, showing this age might be a key window for protecting brain health through lifestyle. Both men and women saw positive effects, and the habits worked across income and education levels.
Easy Changes That Can Help Your Brain
You don’t need a perfect score to start seeing benefits. Even moving from a low score to a moderate one had an impact. Here are a few small steps that can make a big difference:
- Add more fruits and veggies to your meals
- Take a brisk walk for 20–30 minutes a day
- Stick to a regular sleep routine
- Cut back on sugary snacks and drinks
- See your doctor regularly to check blood pressure and cholesterol
Every step you take improves your LE8 score—and could help keep your brain younger.
The Big Picture: Healthy Habits for a Healthier Brain
This study shows that simple lifestyle changes may not just protect your heart—they can also slow brain aging, even for people with a genetic risk for Alzheimer’s. It’s another strong reason to make small, healthy changes now instead of later.
The best part? You don’t need to wait for medicine or new treatments—your daily habits can already help protect your brain.