Aging is unavoidable, but it does not have to mean a steady slide in memory, focus, and mental speed. More researchers now argue that brain health can shift throughout life, depending on what we do day to day. One message stands out from neurologist and researcher Dr. Majid Fotuhi, who has worked with institutions including Johns Hopkins University and Harvard. He says the brain is far more adaptable than people assume, and it responds to lifestyle the way muscles respond to training.
Dr. Fotuhi’s top recommendation is simple and surprisingly powerful. “If I had to pick one thing more important than everything else for brain health and healthy aging, it would be regular physical activity.” He frames movement as more than a fitness habit, describing it as a direct investment in how the brain operates over time. The point is not to chase extreme performance, but to build a consistent routine that keeps the brain supported and challenged. In his view, regular activity is the closest thing we have to a practical, repeatable brain protection plan.
He explains that exercise works on several systems at once. “Exercise is special because it affects the brain on multiple levels.” In his words, it “increases blood flow, ensures better oxygen supply and glucose use, while also promoting the release of important growth factors like BDNF, which plays a key role in neuroplasticity, learning, and memory.” That combination matters because the brain is metabolically demanding, and it thrives when circulation, energy use, and growth signaling are all supported. Movement, done consistently, helps create conditions where the brain can maintain and strengthen its connections.
Fotuhi also points to the body wide benefits that circle back to the brain. “Exercise reduces inflammation in the body, improves insulin sensitivity, lowers stress hormone levels, and strengthens the heart and blood vessels that supply the brain.” This matters because chronic inflammation and long term metabolic strain are both linked with poorer brain outcomes as we age. He adds a pointed comparison to supplements, saying, “There is no pill or supplement that simultaneously acts on so many different brain systems.” It is a reminder that the most effective interventions are often the least glamorous.
Another encouraging part of his advice is that you do not need an athlete’s schedule to see real gains. “What makes exercise especially powerful is that its effects add up over time.” He says people who stay active can build a larger “brain reserve,” especially in regions tied to memory, planning, and decision making, including the hippocampus and frontal lobes. His focus is on long range protection rather than quick wins. That long view can be motivating for anyone who thinks they missed their chance to start earlier.
He also highlights what the research suggests exercise may help prevent. “Studies show that exercise slows age related loss of brain tissue, improves mood and sleep, sharpens attention, and reduces the risk of cognitive decline and Alzheimer’s disease.” Just as important, he stresses that timing is not a deal breaker. “Even if you start later in life, it still makes sense.” He describes regular, moderate intensity movement as “the closest we have to a real therapy to protect the brain,” especially when it is done with consistency and enjoyment.
Fotuhi practices what he preaches, and he describes it in personal terms. “Exercise is a real fountain of youth for me.” He notes that he bikes between 95 and 130 kilometers a week, which is roughly 60 to 81 miles, showing how routine can add up without needing extremes. The larger message is that the best plan is one you can repeat, not one that burns you out. A modest schedule that you can keep is more valuable than a perfect plan you abandon.
Beyond movement, he recommends several supporting habits that work together. He favors a whole foods, anti inflammatory eating pattern built around vegetables, healthy fats like olive oil, and lean proteins, in line with Mediterranean style eating. He also says the one supplement he routinely recommends is omega 3 fatty acids, especially DHA and EPA. “There is strong evidence that omega 3s are linked to healthy brain structure and greater cognitive resilience,” he says, adding, “Most other supplements simply do not hold up.” He also urges people to keep learning, warning, “Passive brain games do not deliver results,” and emphasizing, “Challenge and novelty are key.”
It can help to understand why these suggestions matter in plain biological terms. BDNF is a protein that supports the survival of neurons and helps the brain form and strengthen connections, which is one reason it is often associated with learning and memory. The hippocampus is deeply involved in forming new memories, while the frontal lobes help with planning, attention, and self control, which is why protecting these areas is tied to staying independent with age. The idea of cognitive reserve refers to the brain’s ability to cope with age related changes or damage by relying on stronger networks and alternative pathways. Habits like exercise, sleep, stress management, and active learning are thought to support reserve because they keep the brain engaged and the body’s support systems stable.
What do you think is the most realistic habit you could stick with to protect your brain as you age, share your thoughts in the comments.
