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 most famous neurologists and memory experts:

Taking certain vitamins

Professor Peter Garrard, a neurologist specializing in dementia at St George's Hospital, said: 'I take brewer's 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, in addition to 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 levels of a natural amino acid called homocysteine in my blood at a minimum. There is strong evidence that lowering homocysteine protects the 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 you sleep seven hours every 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 study I conducted with my colleagues in 2022, 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, and also clears toxic waste, so getting enough sleep is very important. 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 constantly acquiring new skills, such as learning a new language, learning a thinking-based game, or playing a musical instrument.

Make sure to do resistance training regularly

Professor Ben Parris, professor of cognitive science and cognitive neuroscience at the School of Psychology at Bournemouth University, said: 'When it comes to maintaining memory in old age, I rely on resistance training. While other factors such as sleep and a healthy diet are undoubtedly 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: 'In addition, they have positive effects on sleep, appetite, and mood. Since aging is associated with a decrease in the concentration of some myokines, exercise is a very effective way to prevent this decline. Resistance training has been shown to reduce the rate of cognitive decline and lower the risk of dementia.'

Start your day by going outdoors

Dr. Faye Begeti, a neurologist and neuroscientist at Oxford University Hospitals, said: 'We need to 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 levels of sleepiness and alertness. Exposure to bright light early in the morning helps reinforce this clock, making you feel alert and focused in the morning and improving your sleep at night.'

Get 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 reduction in the risk of developing dementia.

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