Your Brain at Age 65 and Older

Staying active — mentally and physically — is key

Tania Hannan

Updated April 01, 2025

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We’re not going to tell you that 70 is the new 40, but “seasoned” brains can have certain advantages over younger ones. Later in life, accumulated experiences and knowledge can provide a healthy perspective, and research suggests that older adults may be better at ignoring distractions and focusing on relevant information than younger adults. Vocabulary has also been shown to keep growing as we age — which, among other benefits, means you can revel in beating your adult children at Scrabble.

That said, brain volume is decreasing when we reach our mid-60s, which can affect attention and memory, says Jennifer Rose Molano, M.D., professor of neurology at the University of Cincinnati College of Medicine. Dementia also becomes more common, although it is not a normal part of aging. “The number of new cases of dementia basically doubles every five years after age 65,” says Mayo Clinic neurologist David S. Knopman, M.D. “About 10 percent of people over the age of 65 have significant cognitive impairment.”

Maintaining healthy habits may help protect your memory and thinking skills as you age, according to the latest research. Among 586 adults followed for up to 24 years, those who scored higher on healthy lifestyle surveys had better cognitive functioning at the end of life, even if they had evidence of amyloid plaques and tau tangles in their brains, two signs of Alzheimer’s disease, as reported in 2024 in JAMA Neurology. About 45 percent of dementia cases may be attributable to factors that people have some control over, according to a 2024 research update from the Lancet Commission on Dementia Prevention. Those factors include physical inactivity, obesity, high blood pressure and vision and hearing loss.

Consider renewing your commitment to the following habits — or developing them now with the support of your doctor, family and friends:

Keep moving — or get moving

You know that regular physical activity is a cornerstone of good health, and that includes brain health. The importance of exercise for maintaining brain function “really can’t be overstated,” says neurologist Phillip Tipton, M.D., at the University of Tennessee Medical Center. Don’t fall into the “It’s too late!” mindset. A 2023 review of 21 randomized clinical trials of older adults (mean ages within trials 64 to 82), published in the International Journal of Environmental Research and Public Health, found that regular physical activity benefits brain function and slows cognitive decline. Consistent exercise was also linked to less depression and anxiety in a study of 526 adults ages 65 to 96 reported in Gerontology & Geriatric Medicine in 2024. Teaming up with a buddy for regular workouts can help friends hold each other accountable and, equally important, make exercise fun.

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Power your diet with plants

The Mediterranean diet, with its emphasis on vegetables, fruits, legumes, whole grains, fish and olive oil, has been linked to improved heart and brain health in observational studies. An offshoot of that diet called the MIND diet emphasizes eating dark leafy greens and berries, in particular, as these foods are rich in brain-friendly nutrients. Limiting red meat, sweets, processed foods, butter and margarine and fast/fried food is key to both diets. Start by setting up a healthy pantry and making produce the star of your meals.

Learn something new

Activities that challenge your brain in new ways, from playing chess to learning a language, can help you maintain memory and thinking skills, according to ”Engage Your Brain,” a 2017 report from AARP’s Global Council on Brain Health. Switch things up periodically: If you typically play sudoku, try a crossword puzzle. If you know how to speak Spanish, try learning French. “You need to step out of your comfort zone and allow yourself to be a bit uncomfortable,” says neurologist Adam Gazzaley, M.D., author of The Distracted Mind and founder and executive director of Neuroscape at the University of California San Francisco.

Get a hearing aid if you need one

Research has long linked hearing loss with an increased risk of dementia in older adults, and a recent study suggests that treatment can make a difference. Among older adults at increased risk of dementia, those who wore hearing aids for three years experienced a 48 percent reduction in the rate of cognitive decline compared with those who didn’t wear hearing aids, according to a 2023 report in The Lancet. Visit the AARP Hearing Center to learn more or test your hearing with the National Hearing Test.

Connect with other people

Roughly a third of adults ages 50 to 80 reported feeling socially isolated in 2023, according to a University of Michigan National Poll on Healthy Aging. Social connection is essential for good health, including brain health. Vivek H. Murthy, M.D., wrote in his 2023 Advisory as U.S. Surgeon General: “Our Epidemic of Loneliness and Isolation.” Conversations with neighbors, friends and family members may seem inconsequential, but they involve skills that can diminish with age, says clinical psychologist Cynthia Green, president and founder of Total Brain Health in Montclair, N.J. “You have to pay attention and think quickly. You’re using short-term and long-term memory, and you’re using executive function, verbal skills and visual skills,” she says. It’s another reason to nurture your existing relationships, reach out to old friends and spread kindness to friends and strangers alike.

Help others

Volunteering is associated with lower levels of stress, less depression and better life satisfaction. It may also help protect your brain from dementia, according to research presented in 2023 at the Alzheimer’s Association International Conference. Researchers at the University of California Davis, who tracked a diverse group of nearly 2,500 adults (average age 74) found that those who volunteered regularly scored better on memory and executive function tests. Ask around to find opportunities at local schools, nonprofits or churches, or find out how to join AARP’s volunteer network.