If you’re asking about the 10 best things for long-term brain health, the strongest evidence from neuroscience, nutrition, and aging research consistently points to the following:

1. Regular aerobic exercise – Probably the single most effective intervention. Aim for 150–300 minutes per week of brisk walking, cycling, or swimming, plus strength training twice weekly. Exercise increases blood flow and brain-derived neurotrophic factor (BDNF), which supports new brain cells.
2. Quality sleep – Aim for 7–9 hours per night. Deep sleep helps clear waste products from the brain, consolidates memory, and supports learning.
3. Mediterranean or MIND diet – Emphasize:

Leafy green vegetables

Berries

Olive oil

Nuts

Beans

Fish (especially oily fish)

Whole grains Limit processed foods, added sugars, and excessive saturated fats.

4. Control blood sugar – Diabetes and insulin resistance are strongly linked to cognitive decline. Since high blood sugar can damage blood vessels in the brain, maintaining healthy glucose levels is one of the most important ways to protect cognition.
5. Keep blood pressure and cholesterol under control – Healthy blood vessels are essential for a healthy brain. Midlife hypertension is a major risk factor for dementia later in life.
6. Stay mentally active – Learn new skills, study languages, play a musical instrument, solve challenging problems, read deeply, or engage in meaningful Torah study. The key is continuous learning rather than passive entertainment.
7. Maintain strong social connections – Regular, meaningful interaction with family, friends, and community lowers the risk of cognitive decline and depression.
8. Manage stress – Chronic stress raises cortisol, which can damage memory-related brain regions. Meditation, prayer, mindfulness, gratitude, and regular relaxation practices all have evidence supporting their benefits.
9. Don’t smoke and limit alcohol – Smoking accelerates vascular damage. Heavy alcohol use is toxic to brain tissue.
10. Correct nutrient deficiencies – Ensure adequate levels of:

Omega-3 fatty acids (especially DHA)

Vitamin B12 (if deficient)

Vitamin D (if deficient)

Folate

Magnesium (when appropriate) Supplements should generally be used to correct deficiencies rather than as a substitute for a healthy diet.

Foods with the strongest evidence

Extra-virgin olive oil

Fatty fish (salmon, sardines, mackerel)

Walnuts

Blueberries

Spinach and kale

Broccoli

Avocados

Eggs

Beans and lentils

Pumpkin seeds

What the evidence does not strongly support

Despite marketing claims, there is no convincing evidence that most “brain supplements” (such as nootropics, ginkgo, or commercial memory formulas) improve cognition in healthy adults. Lifestyle factors consistently have much stronger evidence than supplements.

Because you have previously mentioned type 2 diabetes, the two interventions likely to have the greatest impact for a diabetic are maintaining excellent blood sugar control and regular aerobic exercise, alongside a nutrient-rich diet and good sleep. Together, these provide the strongest protection for long-term brain health.