Tony Nader Recommends 5 Habits to Fight Cognitive Decline After 30

2 articles · Updated · Hindustan Times · Jun 12

Tony Nader said cognitive slips that often begin in people’s 30s are not fixed decline, but can be countered with five daily habits that support neuroplasticity and mental clarity.
Stress, overstimulation, fatigue and too little recovery can make the brain feel “rusty,” he said, rather than the brain simply deteriorating with age.
Regular exercise, deep sleep and a Mediterranean-style diet topped his list, with walking, swimming and cycling linked to better blood flow and BDNF, while sleep helps the glymphatic system clear metabolic waste.
20 minutes of meditation twice daily and maintaining social connections rounded out the advice, with Nader saying both can reduce stress and help protect long-term cognitive health.