Lagatar24 Desk
Forgetfulness is a common part of ageing, but experts say how much cognitive decline a person experiences depends heavily on their “cognitive reserve,” the brain’s capacity to adapt and keep functioning despite age-related changes, and that this reserve can be strengthened through simple, consistent daily habits.
Most Dementia Risk Is Modifiable
Dementia specialist Neha Sinha, CEO and co-founder of Epoch Elder Care, said the brain’s cognitive reserve shapes how memories are stored and processed, and that building it intentionally can lower the risk of dementia. Citing World Health Organization findings, she noted that nearly 45 percent of dementia cases have been linked to modifiable everyday risk factors rather than genetics alone, meaning age-related decline is not entirely inevitable.
Seven Habits That Can Help
According to Sinha, learning a new language or a musical instrument reshapes the brain and triggers neuroplasticity, while skimping on sleep carries real costs, with a large 2025 neurology study linking chronic insomnia to a 40 percent higher risk of cognitive impairment. Regular checkups also matter, since untreated hearing loss, vision problems and rising blood pressure can all contribute to brain damage if ignored. Physical activity helps too, with a 2026 Monash University study finding that even 30 minutes of daily movement can boost cognitive functioning, while a MIND diet built around greens, nuts, berries, whole grains and lean meat is linked to a lower risk of brain damage. Staying socially connected in later life builds genuine cognitive reserve, and keeping the brain meaningfully engaged, through reading, journaling, crosswords or similar activities, is consistently associated with stronger cognitive health. Sinha noted that India’s elderly population is projected to reach nearly 340 million by 2050, with dementia cases among those over 60 expected to rise from around 9 million currently to 1.7 crore by 2036, making these habits especially relevant. She added that none of the seven habits require grand gestures and can be built quietly into choices most people already have within reach.
