When I see patients in their 40s and 50s, a lot of them ask if there are ways to exercise their brain and stave off cognitive decline in their 70s and 80s. (The best time to ask this question is as early as possible!) Fortunately, there are some simple ways to exercise your brain, based on peer-reviewed research, that may strengthen your cognitive skills.

Many of us spend time thinking about our physical fitness, but what about our mental fitness? Your brain is a complex organ — responsible for movements, mood, and more. If your brain isn’t working properly, your mental health and executive function will suffer.

If we hit the gym to work out our quads and biceps, we should also work out our brains to maintain a healthy mind. Here are 6 clinically-supported ways I recommend to exercise your brain and take control of your health.

1. Fast

Fasting might seem like an exercise for your body, but your brain reaps a good portion of the health benefits from fasting. A study published in the Trends in Cognitive Sciences journal suggests that continuous consumption of food causes changes in epigenetic molecular DNA and protein that negatively impact cognition. (1)

Allowing your body to fast for at least 14 hours overnight is one of the best ways to reverse this cycle and exercise your brain’s repair mechanisms. Experts call this non-eating period “intermittent fasting” or “time-restricted eating.”

Intermittent fasting has been shown to slow the progress of neurodegenerative diseases, including Alzheimer’s disease and Parkinson’s disease. (2)

In my book Intuitive Fasting, I dive into all the ways fasting can enhance cognitive function coupled with a 4-week plan designed to guide you through varying intermittent fasting windows.

2. Spend More Time Outside

Regular time spent in nature is fantastic exercise for your brain! Exercise is great, but simply spending a part of your day outside can improve your mood and brain health.

Going outside can reduce stress levels and inflammation, both of which may contribute to cognitive decline. (3, 4, 5) Learn more about reducing brain inflammation here. Sunlight also provides you with vitamin D, which is important for preventing brain fog and memory issues. (6)

LISTEN: Dr. Gabrielle Lyon: The Shocking Longevity & Brain Science That Will Save Your Life 

3. Learn An Instrument

Now we’re really getting into the “exercise” part of the equation. Learning an instrument takes hard work and dedication, but it can be very rewarding. Even becoming a passable novice may enhance your problem-solving skills and increase your brain’s processing speed.

This 2021 study concluded, “musical instrument training program may contribute to improvements in verbal memory and neural efficiency in novice older adults.” (7) Learning new skills — like an instrument, dance, or a new language, has been shown to strengthen the connections in your brain and improve overall memory function. (8)

Read Next: How To Boost Your Brain Health & Restore Your Mental Clarity

4. Teach Yourself A New Language

Learning new things exercises your brain. Teaching yourself a new language is a huge feat that may improve your brain health. Early research indicates that learning a second language can improve older adults’ working memory. (9)

A 2018 mini-review shows that learning a new language benefits older adults with enhanced self-esteem, higher self-esteem, and more opportunities for social interactions — which are generally known to slow cognitive impairment. (10)

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