As a stroke neurologist, I’m always thinking about brain health. And I’m often asked what people can do to boost their ability to think, learn, and remember things more clearly – especially after an unexpected brain injury.
I tell my patients that certain habits may help keep the brain healthy and these lifestyle changes are worth the effort. After all, daily life can be better when the brain is working at its best.
Here are nine tips to enhance cerebral function and support your overall health.
1. Stay active
Along with lifting your mood and lowering your stress, physical exercise reduces the risk of developing stroke, cognitive decline and dementia. It increases blood flow to the brain, and it triggers your brain’s ability to make new brain connections. Exercise might even help slow the progression of cognitive problems in those who already have them.
Get started: make time to move. One should aim for at least 30 minutes of moderately intense aerobic activity every day or a total of 150 minutes each week. Walk, dance, cycle, or do any other exercise that gets your heart pumping. The key is to find an activity that you enjoy to help stay consistent.
2. Serve up brain-healthy foods
A healthy eating habit gives your brain the fuel it needs to function properly. A balanced meal helps with reducing cholesterol issues thereby reducing risk of stroke, and a nutritious diet may prevent thinking and memory problems. One diet that may be particularly good for your brain is the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. It includes beans, berries, fish, nuts, vegetables – especially green leafy vegetables. Eating more home cooked meals than fast-food or restaurant food also has benefits.
Get started: make minor changes to shopping habits. Choose unsaturated fats such as olive oil, lean meat with lower fat content, foods with lower amounts of added sugars. Reduce pre-packaged and processed meat products.
3. Get a good night’s sleep
Sleep is crucial to the healthy functioning of your brain. Aim for seven to nine hours per night, but most importantly you must feel rested when you wake up. If you have sleep disorders like sleep apnea, discuss with your doctor about treatment options. Among other things, getting plenty of restful sleep helps you think clearly, solidify memories, and solve problems better.
Get started: maintain a routine for a good sleep cycle. Go to bed and get up at the same time each day, even on weekends. Don’t use your tablet or phone right before going to bed – the blue light may cause your brain to release less of the sleep hormone melatonin. Also try to avoid drinking carbonated and caffeinated drinks in the evening.
4. If you smoke, quit – and know the risks of alcohol
Smoking harms the brain and may contribute to cognitive decline. It also narrows the blood vessels that supply your brain and leads to strokes. If you need help quitting smoking, let your doctor know to find the best method for you. When I say smoking, I include marijuana as well – there is growing evidence to suggest that people can have early cognitive issues from smoking marijuana.
When my patients ask about alcohol, I remind them that it can destroy brain cells, particularly if you drink a lot. Brains of chronic alcoholics have shown signs of shriveling up called ‘atrophy’, that is seen in patients with dementia.
Get started: find a hobby to distract you. If you choose to drink alcohol, consume moderate amounts – do not drink more than one standard drink a day. Avoid binge drinking and hard liquor does the greatest damage. Talk to your doctor if you need help with your relationship with alcohol.
5. Manage stress and mood
Stress isn’t necessarily a bad thing. In small amounts, it can help us accomplish important tasks. But too much stress constantly floods your brain with stress hormones that may harm your mental health and quicken brain aging. Poor mood – like anxiety or depression – can cause memory issues because the brain is distracted and cannot retain all the details.
Get started: plan ahead. Do your best to plan ahead for stressful situations. Ask for help from family, friends, and co-workers, if you need it. When you feel stress coming on, try taking a short walk or taking a few deep, mindful breaths. Talk to your doctor if you are feeling excessively stressed or having mood issues. It does not mean you have to take pills and sometimes there may be a simple remedy.
6. Maintain your social circle
I encourage my patients to spend time interacting with their family and loved ones, and also to try developing new friendships.
When we have meaningful connections with other people, it can act as a buffer against mental decline. Having strong social ties can reduce your risk of depression, anxiety and it can also help prevent or slow symptoms of cognitive decline.
Get started: keep your friends close. It is never too late to make new friends. If it seems hard to develop new connections, you’re not alone. I recommend to my patients who are in this situation to consider volunteering, joining a club, or reconnecting with old friends.
7. Keep learning
Learning new skills stimulates the brain, helping it to develop new neural pathways for processing and remembering information.
The best brain-boosting activities are new and challenging, like learning a new instrument, hobby, or language. They’re also fun. When you enjoy what you’re learning, your brain will find the process rewarding. That helps you learn even better.
Get started: stay enthusiastic. Combine learning with social connections by signing up for a class in your community or the local club. Consider inviting a friend to learn a new craft or skill together, such as language lessons.
8. Drink more water
Your brain is nearly 75% water, and even mild dehydration has been linked to changes in mood and thinking. Staying properly hydrated can help your brain work at its best. I suggest drinking at least half a gallon of water everyday, especially in the summer months.
Get started: have a personal bottle. Keep a refillable water bottle with you as you go through your day. It is cheaper and reduces plastic consumption.
9. Engage your brain
Engaging your mind with stimulating activities is a brain-healthy habit. Playing board games, working puzzles, and reading are a few good ways to challenge your brain and possibly help maintain your cognitive function.
Get started: Find a new favorite book at your local library (in person or online). Or try challenging a friend to a game of chess or checkers.
See a brain expert
If you’re concerned about your brain health, get expert advice. Neurological conditions can be complex to diagnose and manage. Temple’s Neurosciences Center has many specialists in the field that use their extensive skills to address a wide array of issues, like headaches, seizures, strokes, Parkinson’s disease and Multiple Sclerosis.
To make an appointment with a Temple neurologist, call 800-TEMPLE-MED (800-836-7536) or request an appointment online.
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