The brain is the most complex organ in the human body, carrying our thoughts, memories, emotions, and identity recognition. A paper published in The Lancet Healthy Longevity in October 2025 calculated the minimum daily time threshold required to maintain brain health by integrating various guidelines: a total of approximately 10 hours, including at least 7 hours of sleep, 45-60 minutes of physical activity, 20-30 minutes of meal time per meal, and approximately 1 hour of social interaction. Unfortunately, after deducting the time occupied by daily work, household chores, etc., many people find it difficult to make up for these "10 hours". Moreover, brain function gradually declines after middle age. But don't worry, even if you can't make up for these 10 hours, don't be too anxious. By following a scientific lifestyle, we can still effectively delay cognitive decline and reduce the risk of dementia. Middle age is the critical window period for intervention, and the healthy habits established at this time will have compound effects in old age. The first pillar: high-quality sleep, the "cleaning and repairing period" of the brain. The most brain damaging behaviors in middle age are staying up late, light sleeping, and insomnia. Poor sleep prevents the brain's "lymphatic system" (cleaner) from clearing beta amyloid protein (the core pathogenic substance of Alzheimer's disease) in a timely manner, resulting in the accumulation of "brain waste". This will increase the risk of cognitive impairment, cardiovascular events, and all-cause mortality. Research has found that short sleep (lt; 7 hours) increases the risk of cognitive impairment by 34%, while long sleep (≥ 9 hours) increases the risk of cognitive impairment by 21%. The Whitehall II Study in the UK tracked 5431 middle-aged civil servants for 5.4 years and found that when sleep duration increased from 7-8 hours to over 9 hours, cognitive function declined, equivalent to 5-8 years of brain aging; And when sleep is reduced from 6-8 hours to a shorter time, cognitive decline in the brain is equivalent to aging for 3-5 years. Six prospective cohort studies (involving over 1.3 million participants) found that short sleep (lt; 6 hours) was associated with a 12% increased risk of all-cause mortality, while long sleep (gt; 9 hours) was associated with a 30% increased risk of all-cause mortality. 7-8 hours of sleep is the optimal duration for cardiovascular health. Therefore, adults should maintain 7-9 hours of sleep every night and go to bed before 23:00. Stay away from your phone and avoid short videos 1-2 hours before bedtime. You should go to bed and wake up at a fixed time to prevent disruption of the circadian rhythm. Receiving 30 minutes of strong light exposure every morning can help improve sleep and mood. Pillar 2: Good Emotions - Manage stress well and avoid "internal friction". If middle-aged people are in a state of anxiety, inappropriate stress, or low mood for a long time, it can lead to a sustained increase in cortisol, directly damaging the core area responsible for memory - the hippocampus, resulting in problems such as forgetfulness, low mood, and slow thinking. Therefore, middle-aged people should learn to accept stress, reduce internal friction and excessive entanglement. You can take 10 minutes of deep breathing or meditation every day to cultivate your interests and hobbies, communicate more with others, learn to confide and let go, and avoid information overload. When anxiety occurs, a fixed "anxiety time" can be set for centralized sorting to avoid worry and rumination around the clock; Progressive muscle relaxation and breathing relaxation training can also effectively alleviate anxiety. Middle aged people should actively maintain a core social circle consisting of 3-5 close friends, participate in community activities such as book clubs, clubs, and volunteer services, and engage in intergenerational communication with young people to gain fresh cognitive stimulation. Research has found that loneliness increases the risk of dementia by 51%. Solitary individuals can receive emotional support and maintain a regular sleep routine through the companionship of pets, thereby reducing the health risks associated with loneliness. The third pillar: Regular exercise activates the brain's "growth factors". Persisting in regular exercise during middle age can effectively increase cerebral blood flow, promote the secretion of brain-derived neurotrophic factors, and help the brain stay young. It is recommended that middle-aged people complete 150 minutes of moderate intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week, or an equivalent combination of the two. After the age of 40, the body's muscle mass will naturally decrease at a rate of 1% to 2% per year. Therefore, it is necessary to ensure at least 2 days of strength training per week, focusing on the main muscle groups such as legs, buttocks, back, abdomen, chest, shoulders, and arms. Dumbbells, elastic bands, fitness equipment, or self weight training such as squats and push ups can be used to complete the exercise. Aerobic exercise can be chosen according to one's own situation: - Moderate intensity: brisk walking, swimming, cycling, water aerobics, dance, etc. - High intensity: running, fast cycling, mountain climbing, various ball sports, etc. It is also recommended to combine balance training such as Tai Chi and one leg standing to effectively prevent falls. For those with tight daily schedules, they can use commuting time to brisk walk or ride bicycles. Exercise should follow the principle of gradual progress, starting with low-intensity exercises such as brisk walking and gradually increasing intensity and duration; Warm up thoroughly before exercise and stretch promptly after exercise. In addition, prolonged sitting should be avoided as it can offset some of the health benefits of exercise. The fourth pillar: Reasonable diet, feeding the brain with "fuel" high oil and salt, refined rice and white flour, and overeating can easily steal the health of middle-aged people. Remember this mnemonic for daily diet: eat more vegetables, fish, and nuts, eat less red meat and fried foods, and strictly control added sugar. Moderate intake of essential nutrients: Omega-3 (deep-sea fish, walnuts, flaxseed), B vitamins (whole grains, leafy greens, lean meat), antioxidants (blueberries, broccoli, tomatoes). Be particularly wary of alcohol - it is the "direct killer" of the brain, and it is recommended to quit drinking; At the same time, drink less high sugar beverages and stay away from trans fats. The fifth pillar: cognitive training, allowing the brain to be constantly updated. If middle-aged people live a mechanically repetitive life for a long time and neglect to use their brains, their cognitive abilities will rapidly decline. Maintaining complex mental activities and persisting in learning and thinking can effectively delay cognitive decline. Proactively engage in daily mental exercise: persist in reading, playing chess, practicing calligraphy, and continuously learning new languages, software, musical instruments, and other new skills. Don't get addicted to low-quality, fragmented short videos, reduce passive entertainment, and do more active thinking. Consciously train the flexibility of the brain through deliberate memory, mental arithmetic exercises, and adjusting the order of doing things. Ensure at least 30 minutes of deep reading every day, prioritize books over fragmented online information, continuously learn new skills, and keep the brain active and young. The sixth pillar: chronic disease control, guarding the "blood supply channel" of the brain. Hypertension, hyperlipidemia, hyperglycemia, and obesity are invisible "killers" of brain damage in middle age. These issues can accelerate cerebral arteriosclerosis, significantly increasing the risk of cerebral infarction and vascular dementia. Therefore, middle-aged people must undergo regular physical examinations, strictly follow medical advice on medication, and not stop taking medication without authorization; It should be firmly remembered that vascular health is brain health, and managing chronic diseases is protecting the brain. Hearing loss is an important and modifiable risk factor for dementia. The Framingham Heart Study, conducted by Boston University, tracked 2178 participants for 15 years and found that mild or severe hearing loss increases the risk of dementia by 71%. It is recommended to undergo annual hearing screening after the age of 50 to avoid prolonged exposure to noise levels above 85 decibels; Once hearing loss occurs, timely medical attention should be sought, and early intervention can effectively reduce cognitive risk. Middle age is a critical watershed for brain health. At this time, the body's metabolism slows down, stress continues to accumulate, sleep quality decreases, and the risk of chronic diseases gradually increases. Problems such as memory loss, slower reaction times, and lack of concentration may also occur. To slow down brain decline and reduce the risk of cognitive impairment, it is not just about surface health preservation by soaking goji berries in a thermos. It is necessary to firmly grasp the six core pillars of good sleep, eating the right food, exercising regularly, stabilizing emotions, using the brain frequently, and controlling chronic diseases, and comprehensively protect brain health. (New Society)