A Harvard neuroscientist’s blueprint for lifelong brain health
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Harvard neuroscientist Rudolph Tanzi outlines simple daily habits to support brain health and promote healthy aging. Drawing from decades of Alzheimer’s research, Tanzi highlights six foundational practices: prioritizing consistent sleep to allow the brain to clear toxic proteins; managing chronic stress to reduce inflammation and cortisol-related damage; engaging in regular physical exercise to boost blood flow and stimulate neurogenesis; maintaining strong social connections to preserve cognitive resilience; challenging the brain with mental stimulation; and following a nutrient-rich, anti-inflammatory diet that supports neuronal function. Together, these habits form a science-based routine designed to protect memory, enhance resilience, and slow age-related cognitive decline.
Source
Duffner LA, Deckers K, Cadar D, Steptoe A, de Vugt M, Köhler S. The role of cognitive and social leisure activities in dementia risk: assessing longitudinal associations of modifiable and non-modifiable risk factors. Epidemiology and Psychiatric Sciences. 2022;31:e5. doi:10.1017/S204579602100069X
Additional Reading
https://www.washingtonpost.com/health/2026/01/21/brain-aging-tips-harvard/
https://www.sciencefocus.com/the-human-body/habits-healthy-brain