Experts outline four key habits for longevity and brain health

Long‑term studies across multiple nations indicate that a balanced, diverse diet lowers overall mortality risk by about 15‑25% compared with poor eating habits. Regular moderate activity – roughly 150 minutes per week of aerobic exercise such as walking, cycling or household chores – reduces the chance of heart disease by 20‑30% and supports brain blood flow, while resistance training may help protect against brain atrophy.

Maintaining stable mental wellbeing also matters; chronic stress is linked to a 15‑35% higher risk of cardiovascular events. Adequate sleep of at least seven hours per night helps regulate hormones and metabolism, with short sleep (<6 h) raising metabolic‑syndrome risk by 20‑40%.

A Mediterranean‑style diet rich in vegetables, fruits, nuts, olive oil, fish and lean protein is associated with slower cognitive decline and reduced risk of dementia. Social interaction boosts cognitive reserve, and mentally stimulating activities such as crossword puzzles and jigsaw puzzles have been shown to improve memory and executive function when practiced regularly.