If you’ve ever wondered whether your daily habits are actually doing anything for your brain, you’re not alone. Brain health is something a lot of people think about but aren’t quite sure how to approach. The good news is that research shows the choices we make every day, how we sleep, move, and manage stress, can make a real difference in how our brains age. At University Village Thousand Oaks, we’re lucky to have access to scientists and popular speaker Dr. Marc Milstein, whose “Age-Proof Your Brain” presentation brought some of the most compelling brain health research into one clear framework. Here are six habits that may help support a healthier brain as we age.
1. Optimize Your Sleep
Sleep isn’t just rest. While you’re asleep, your brain is actively clearing out waste products, including the kind of buildup associated with Alzheimer’s disease. Dr. Milstein points out that the brain has its own internal clock and disrupting it with irregular sleep patterns or certain over-the-counter sleep aids may increase dementia risk over time. Waking up at the same time every morning can help support this natural cleaning process (Milstein, 2026).
2. Cross-Train Your Brain Health
This one surprises people. While crossword puzzles and sudoku are enjoyable, Dr. Milstein’s research suggests they may not do as much for brain health as we once thought. What really seems to make a difference is learning something genuinely new, a sport, a musical instrument, a language, or a new type of art. When we challenge our brains with unfamiliar tasks, we build new connections, and that novelty is what keeps things interesting for your brain (Milstein, 2026).
3. Manage Stress Before It Manages You
Chronic stress can affect the hippocampus, the part of the brain responsible for memory. But here’s something worth knowing: the brain can actually grow and adapt at any age. Mindfulness practices, spending a few minutes in nature, and even adjusting how we think about stressors may all help reduce the negative effects of stress on the brain. As Dr. Milstein notes, mindfulness has now moved beyond wellness culture and into clinical medicine (Milstein, 2026).
4. Walk More Than You Think You Need To
You don’t need to run a marathon. In fact, Dr. Milstein emphasizes that approximately 30 minutes of walking a day, which doesn’t even have to happen all at once, can support brain health in meaningful ways. Walking speed and grip strength both show up in the research as surprising indicators of brain aging. Exercise may help improve blood flow to the brain, support better sleep, and help balance the immune system (Milstein, 2026).
5. Feed Your Gut and Your Brain
What we eat matters more than most of us realize. Dr. Milstein highlights the MIND diet, a combination of the Mediterranean and DASH diets, as one of the most researched approaches for brain health. Some key foods to focus on:
- Green leafy vegetables daily
- Berries at least twice a week
- Whole grains three times a day
- Fish at least once a week
- Beans every other day
- Olive oil as your primary cooking fat
People who followed the MIND diet moderately well reduced their Alzheimer’s risk by around 35 percent, and those who followed it closely saw even greater benefit (Milstein, 2026).
6. Watch Your Mindset
The way we think about aging may affect how our brains age. Dr. Milstein highlights research showing that negative thought patterns may contribute to faster cognitive decline, while cultivating a positive perspective and sense of purpose can support long-term brain health (Milstein, 2026).
Six Habits, One Healthier Brain
None of these habits requires a complete life overhaul. A walk after dinner, a new hobby, an extra handful of blueberries, these small shifts can add up. Brain health is something we can invest in at any age, and at University Village Thousand Oaks, we believe the lifestyle and programs here make it a little easier to do just that.
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References
Milstein, M. (2026, June 9). Age-proof your brain: Maximize productivity, boost memory, slow aging and protect your brain [PowerPoint slides]. drmarcmilstein.com