38 genius habits your 80-year-old brain will thank you for doing today

Recent research published in The Lancet suggests that having more than three drinks a day for women – more than four a day for men – substantially raises the risk for dementia, and particularly early-onset dementia. “Drinking excessive amounts of alcohol can have a negative impact on the brain – another study found excessive drinking may accelerate memory loss as we age,” Palinski-Wade says. The jury is still out on moderate drinking: Although some research suggests it may be detrimental for your brain, the harm might be balanced by its heart benefits, according to Harvard Medical School. If you do drink alcohol, stick to the recommended one drink a day for women, two for men.

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You can get antioxidant compounds called flavonoids in most brightly coloured fruits and vegetables – and they can help keep your brain healthy. “Antioxidants fight against damage to cells caused by free radicals,” explains Palinski-Wade. “When free radicals are present, they can harm cells, including brain cells, causing premature ageing and raising your risk of disease. A high level of antioxidants in your diet can help fight against free radical damage and offer protective benefits to cells.” A study from Brigham and Women’s Hospital found that women who had a higher consumption of berries had a slower rate of cognitive decline. A daily dose of this one veggie can boost your brain, science says.

Curcurmin, present in the curry spice turmeric, may have some antioxidant properties as well. “The compound curcumin in turmeric can increase brain levels of brain-derived neurotrophic factor (BDNF), a growth hormone,” Palinski-Wade says. “Since diseases such as depression and Alzheimer’s disease have been linked to declining levels of BDNF, experts theorise that increasing levels this hormone may fight against these diseases of the brain.” One study found older participants who ate plenty of curry did better on problem-solving tests than those who didn’t eat curry.

Coffee appears to be a boon to brain health, according to early research. “The brain benefits from coffee come mainly from caffeine, which stimulates the central nervous system,” says Palinski-Wade. “In moderate amounts, caffeine can enhance focus and concentration. Caffeine may also boost short-term memory.” Plus, antioxidants in coffee may help protect brain cells, she says. Just don’t overdo the java: “Excessive levels of caffeine can suppress the release of serotonin in the brain” over time, which messes with sleep, another important part of brain health, warns Palinski-Wade. “Aim to keep your overall caffeine intake to less than 400 mg [about four cups] per day,” Palinski-Wade says.

Wearing a helmet when bike riding isn’t just to save your life – it’s actually important for your long-term brain health as well. The Alzheimer’s Association notes that head trauma is strongly linked with future risk of Alzheimer’s, and the earlier in life the injury occurs, the greater the chance of dementia later on. Wear a helmet when playing sports, a seat belt when driving, and take measures to prevent falls in your home such as installing non-skid carpets, railings on stairs, and keeping clutter and wires out of trafficked areas.

According to the National Institute on Ageing, a third of people between ages 65 and 74 have hearing loss; nearly half of people 75 and older do. This can have a negative impact on your brain: Recent research reveals that hearing loss increases your risk for cognitive impairment by 24 percent. Doctors don’t know exactly why, but it could have something to do with hearing keeping your brain active; social isolation (a risk factor for Alzheimer’s) caused by hearing loss could also be a factor. But the good news is that those who are treated for hearing loss, such as with hearing aids, may be able to improve their cognitive abilities, as recent studies have found.

Follow our guide on keeping your hearing.

While the idea that mobile phone-related emissions could harm your brain seems highly unlikely, the experts at Cedars-Sinai Medical Center still recommend minimising your exposure until scientists know for sure. It may be decades before we learn the true impact of radiofrequency energy on the mind. The hospital advises staying on the safe side by using headphones. Just keep the volume down to help protect your hearing.

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You’ve heard that exercise is good for your brain; you may also know that music is good for your brain. Then there’s the fact that socialising keep your mind healthy. Put them all together and what do you get? Dancing! A landmark study in the New England Journal of Medicine found dancing to be one of the top leisure activities in reducing the risk of dementia. Recent research backs this up: Regular dancers had fewer signs of ageing in the brain. Dancing can also improve mood, which benefits the mind; learning and memorising dance routines also presents a healthy challenge to your thinking process.

Speaking a second language from childhood on can protect against dementia. But what if you haven’t already learned a language? Good news: In another study, people gained protection even if they learned the second language as an adult. “Millions of people around the world acquire their second language later in life,” study author Dr. Thomas Bak of the University of Edinburgh in the United Kingdom told the BBC. “Our study shows that bilingualism, even when acquired in adulthood, may benefit the ageing brain.”

One reason why learning a language might help save your brain is that more education – in and of itself – can reduce the risk of Alzheimer’s. And it’s never too late to sign up for classes: Higher education leads to the development of new neurons and neural connections in the brain that can make up for age-related cognitive losses. “More education is a protective factor for dementia,” Leon Flicker, director of the Western Australia Centre for Health and Ageing at the University of Western Australia, told the journal Nature. “Virtually every study finds effects; it future-proofs your brain.”