Staying Sharp’s Six Pillars of Brain Health

AARP's Global Council on Brain Health Provides Blueprint for Lifelong Cognitive Wellness.

Staying Sharp, a program by AARP, offers science-backed guidance through its “Six Pillars of Brain Health." Recommended by he Global Council on Brain Health, an independent collaborative of scientists, health professionals, scholars and policy experts from around the world who are working in areas of brain health related to human cognition.

The pillars intertwine to provide a holistic approach to maintaining and enhancing cognitive function throughout life.

1. Move

Physical activity is one of the most effective ways to maintain a healthy brain. Regular exercise increases blood flow to the brain, promotes the growth of new brain cells, and reduces the risk of chronic diseases that can impact cognitive function. Whether it’s walking, dancing, swimming, or yoga, finding a form of movement you enjoy can significantly contribute to brain resilience.

2. Discover

Lifelong learning keeps the brain engaged and adaptable. The “Discover” pillar encourages challenging the mind with new skills, ideas, or experiences. This could mean learning a new language, picking up an instrument, or diving into a subject you’ve always been curious about. Keeping your brain curious and active can help form new neural connections and improve memory and reasoning abilities.

3. Relax

Chronic stress can damage brain cells and shrink the brain’s memory center, the hippocampus. The “Relax” pillar focuses on stress management techniques such as meditation, mindfulness, deep breathing, or spending time in nature. Prioritizing mental calmness not only supports brain health but also improves emotional well-being and overall quality of life.

4. Eat

Nutrition plays a crucial role in cognitive health. Diets rich in vegetables, fruits, whole grains, lean protein, and healthy fats—like those found in the Mediterranean diet—have been shown to support brain function. Foods like leafy greens, berries, nuts, and fatty fish are particularly beneficial due to their high antioxidant and omega-3 fatty acid content.

5. Connect

Humans are social creatures, and strong relationships are linked to better brain health. The “Connect” pillar encourages maintaining meaningful relationships and engaging in social activities. Whether it’s volunteering, joining clubs, or staying in regular contact with friends and family, social interaction stimulates the brain and wards off feelings of isolation and depression.

6. Sleep

Quality sleep is essential for brain repair and memory consolidation. The “Sleep” pillar underscores the importance of establishing good sleep hygiene: sticking to a routine, limiting screen time before bed, and creating a restful sleep environment. Chronic sleep deprivation has been associated with cognitive decline and increased risk of Alzheimer’s disease.