Fear of memory loss or developing dementia has become one of the biggest health concerns for many people, but the good news is that aging does not necessarily mean a decline in mental abilities.

According to the British newspaper The Telegraph, scientists confirm that daily lifestyle plays a crucial role in maintaining brain health and reducing the risk of dementia.

Below are the most prominent habits adhered to by some of the world's leading neurologists and memory experts:

Taking certain vitamins

Professor Peter Garrard, a neurologist specializing in dementia at St George's Hospital, said: "I take yeast and omega-3 supplements daily because I have slightly high cholesterol levels. High cholesterol is one of the risk factors associated with degenerative dementia, along with cardiovascular disease, high blood pressure, diabetes, and high cholesterol – all of which, if untreated, increase the likelihood of developing dementia later in life."

He added: "I also take B vitamin supplements (B12, B6, and folic acid) to help keep my blood levels of a natural amino acid called homocysteine at a minimum. There is strong evidence that lowering homocysteine protects nerves."

Buy a blood pressure monitor

Garrard said: "I measure my blood pressure twice a week. Measuring blood pressure is extremely important because it directly affects brain health."

Ensure seven hours of sleep each night

Professor Barbara Sahakian, a neuroscientist and professor of clinical neuropsychology at the University of Cambridge, said: "I strongly emphasize the importance of sleeping seven hours each night. A 2022 study I conducted with colleagues, published in the journal Nature, showed that seven hours of sleep is optimal for cognition, well-being, and mental health in middle-aged and older adults."

She added: "During sleep, the brain reorganizes itself and recharges its energy, and also clears out toxic waste, so it is very important to get enough sleep. It is also very important for the immune system and for consolidating memories."

Learn new skills

Sahakian said that stopping learning makes the brain less active, so she advises continuously acquiring new skills, such as learning a new language, a thinking-based game, or playing a musical instrument.

Make sure to do resistance training regularly

Professor Ben Parris, a professor of cognition and cognitive neuroscience at Bournemouth University's School of Psychology, said: "When it comes to preserving memory in old age, I rely on resistance training. While other factors like sleep and a healthy diet are certainly important, resistance training produces clear and measurable changes in what are called myokines (hormones secreted after muscle contraction). These hormones are linked to the formation of new neurons and improved learning and long-term memory."

She added: "Additionally, they have positive effects on sleep, appetite, and mood. Since aging is associated with a decrease in the concentration of certain myokines, exercise is a very effective way to prevent this decline. Resistance training has been shown to reduce the rate of cognitive decline and mitigate the risk of dementia."

Start your day by going outdoors

Dr. Faye Begeti, a neurologist and neuroscientist at Oxford University Hospitals, said: "We should go outdoors every morning to enjoy natural light. Our brain has a master biological clock that uses daylight to set our circadian rhythm, the internal cycle that controls our sleepiness and alertness levels. Exposure to bright light early in the morning helps anchor this clock, making you feel alert and focused in the morning and improving your sleep at night."

Getting the shingles vaccine

Dr. Justin Sauer, consultant in psychiatry and memory problems, said that the shingles vaccine may be associated with a 17 to 25 percent reduced risk of developing dementia.

He pointed out that this is due to its role in reducing inflammation that may affect the brain. However, research is still ongoing to better understand this relationship.