Gray hairs and more prominent smile lines are common signs of aging. While you can’t stop aging from happening, you may be able to slow down the process, especially when it comes to your brain. Like hair and skin, your brain is also affected by Father Time, and it turns out that many everyday habits could be causing your brain to age even faster.

"Brain aging refers to the natural decline in the brain's structure and function over time," says Caitlin Shure, PhD, a neuroscience expert at NextSense. "This can include weakened synaptic connections, reduced efficiency in signaling pathways and decreased neuroplasticity—basically, the brain's ability to adapt and reorganize itself," she adds. Shure and other experts reveal common habits that may be causing your brain to age faster than you think—and how to keep your mind sharp well into your golden years. 

1. Sitting All Day

Spending most of your day sitting isn't just hurting your lower back—it’s also bad for your brain. "A sedentary lifestyle can reduce blood flow and oxygen to the brain, both of which are important for mental and cognitive health," Shure says. This notion is supported by research, with increased sedentary time linked to a higher risk of dementia. Physical activity, on the other hand, helps release growth factors like brain-derived neurotrophic factor (BDNF) that support the growth of new brain cells and the strengthening of brain connections, Shure says.

To help strengthen your brain, find an activity or two that you enjoy and can do consistently. Whether it’s going for a walk with a friend, puttering around the garden or logging miles on a stationary bike, aim to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week.

2. Not Managing Stress Levels

Being stressed doesn’t just affect your mood—science says it might also hit the gas pedal on your brain's age. Chronically high levels of stress hormones like cortisol are associated with cognitive decline, particularly affecting memory functions in the hippocampus. Studies show that even in people without any health conditions, high levels of glucocorticoid hormones, which are released when you’re stressed, can temporarily impair verbal memory. In other words, stress could make remembering written or spoken information more difficult. 

Finding ways to manage stress effectively is critical for brain and overall health. Practices like mindfulness, yoga, walking or talking with a mental health professional can reduce stress and help you feel more grounded. 

3. Skimping on Sleep

According to Ankur Bindal, MD, MPH, FAPA, FAASM, a board-certified psychiatrist and the CEO, co-founder and president of KAB Medical Group Inc., chronic sleep deprivation is one of the biggest threats to brain health. While you’re snoozing away, your brain is hard at work forming new neural pathways and preparing for the day ahead. Studies suggest that during sleep, the body removes toxins in the brain that may have built up over the day. While more research is needed, this process could be key for preventing neurological diseases, like Alzheimer’s and Parkinson’s. Sleep deprivation has also been linked to a higher risk of depression.

"I always recommend prioritizing 7 to 9 hours of consistent, high-quality sleep and creating a calming bedtime routine," Bindal says, adding that regularly doing relaxing activities before bed sets a positive association with sleep. He adds that staying off your phone, using a white noise machine, stretching, practicing mindful activities and listening to or reading something relaxing shortly before bedtime may help strengthen this association. He also suggests avoiding heavy meals and alcohol at least 2 or 3 hours before sleep. 

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4. Not Prioritizing Social Connections

Being the flaky one in your friend group may have unexpected consequences for your brain. Research shows that loneliness causes neural changes that affect your cognitive processes. What's more, people who reported feeling lonely all the time were observed to have a higher risk of Alzheimer’s disease compared to those who never reported feeling lonely or who felt lonely only sometimes.

One of Bindal's top recommendations to keep your brain sharp is staying socially connected. While online friendships can be beneficial, research suggests that in-person get-togethers may be more satisfying and offer the greatest mood boost.

5. Juggling Too Many Tasks

Trying to do too much at once—also known as multitasking—may take a toll on brain health over time. The constant shifts in attention can create “attention residue," which leads to reduced focus and mental fatigue, says Bindal. Some research suggests that, over time, this kind of overstimulation may negatively affect the ability to make decisions and absorb information. It can also lead to stress and anxiety.

"Puzzles like Sudoku and crossword puzzles can help challenge memory, brain focus and attention," Bindal says. "I also recommend unplugging completely and reading a book, jotting down your thoughts in a journal and spending time meditating."

6. Eating a Diet High in Processed Foods

Hitting the drive-thru and ending dinner with a sugary dessert too often may not be providing the best fuel for your brain. "Diets that are high in ultra-processed foods are the most damaging because these foods can increase inflammation in the body and the brain," says Bindal. In fact, one study found that every 10% increase in ultra-processed food intake was linked to a higher risk of cognitive impairment and stroke. In contrast, a higher intake of whole foods was associated with a lower risk of these conditions.

The Bottom Line

Habits like consuming too many ultra-processed foods, not getting enough sleep and sitting most of the day may be accelerating your brain’s aging process. Less obvious factors, such as stress and isolation, can also take a serious toll. Supporting brain health as you age is possible with small daily adjustments. Practicing mindfulness, increasing physical activity, eating a balanced diet, prioritizing sleep and staying socially connected are key to healthy aging.