Overview

• Neuroscientist Charan Ranganath urges deliberate self-testing and challenging learning to strengthen retention, and notes that music can serve as a powerful cue for autobiographical memories.
• Sleep is highlighted as essential for consolidation, with Ranganath cautioning that an all-nighter can wipe out much of newly learned material and leading groups recommending 7–9 hours for adults.
• Regular physical activity supports brain health, with research tying about 150 minutes of moderate exercise per week to improvements in episodic memory and processing speed in older adults.
• Dietary patterns such as the MIND approach and nutrient-dense foods are linked to lower dementia risk, including a Rush-led study reporting up to a 53% reduction in Alzheimer risk with strict adherence.
• Major evidence reviews estimate roughly 40% of dementia cases may be preventable by modifying risks, reinforcing advice on exercise, balanced diet, sufficient sleep, social engagement and stress control.