8 Brain Health Tips
1. Get Active to Support Your Brain
Moving your body keeps your brain sharp and may lower the chance of dementia and Alzheimer’s disease. When you walk briskly, bike, or swim, you boost blood flow to your brain, which supports memory, learning, and clear thinking.
Recommended Activity Levels
- Moderate Exercise: Aim for at least 150 minutes each week (such as fast walking, cycling, or dancing).
- Vigorous Activity: 75 minutes each week (like jogging or quicker cycling).
- Short Sessions: If busy, break movement into shorter sessions (even 10-minute walks can help).
Exercise also lifts your mood, increases energy, and helps you sleep better. It helps manage weight and lowers the risk of long-term health problems that can hurt brain function, like diabetes and heart disease.
| Type of Activity | Example | How Often |
|---|---|---|
| Moderate aerobic | Walking, gardening | 30 min, 5x/wk |
| Vigorous aerobic | Jogging, tennis | 75 min/wk |
| Strength-building | Lifting weights | 2x/wk |
2. Use Safety Steps to Avoid Head Injuries
A hit to the head can cause long-term damage, leading to memory loss or trouble thinking, and raising the risk of cognitive problems.
Ways to Prevent Head Injuries
- Wear safety helmets when biking, skating, or skiing.
- Always use a seatbelt in the car.
- Keep walkways at home clear of things you could trip on, like loose rugs or clutter.
- Add bright lights to stairs and hallways.
- Move slowly on uneven or wet surfaces.
These simple steps protect your brain and keep your mind and body working well.
3. Keep Up with General Health
Taking care of your health helps your brain and may lower the risk of stroke, memory loss, and dementia. High blood pressure, heart disease, and diabetes can hurt blood flow or reduce oxygen to your brain.
Tips to Stay Healthy
- See a healthcare professional regularly for blood pressure, sugar, and cholesterol checks.
- Take medicines as directed.
- Eat a balanced diet and keep a healthy weight.
- Don’t ignore hearing problems. Treating hearing loss can help keep memory and focus strong.
Staying on top of your health helps your brain work well as you age.
4. Spend Time with Others
Being social is good for your mind. Spending time with friends and family may lower the risk of memory loss and dementia. Being around others reduces stress, helps fight depression, and gives a sense of belonging.
Ideas for Staying Social
- Join a club or group.
- Call or visit friends and family regularly.
- Take part in community events or volunteer activities.
- Invite people to your home for a meal or activity.
5. Prioritize Deep, Regular Sleep
Sleep helps your brain store memories, recharge, and reset. Poor sleep can cause problems with attention, memory, and mood. Not getting enough sleep may raise the chance of cognitive problems.
How Much Sleep to Get
- Adults need about 7 to 9 hours each night.
If you snore a lot or often feel tired during the day, talk to your doctor, as a sleep problem could be the reason.
Better Sleep Tips
- Keep a bedtime routine.
- Go to sleep and wake up at the same times each day.
- Make the bedroom dark and quiet.
6. Eat More Vegetables and Healthy Foods
Eating well supports brain function and may delay memory problems. Diets rich in plant-based foods help prevent diseases that can harm the brain. The MIND diet, based on Mediterranean and DASH eating patterns, focuses on:
- Leafy greens and other vegetables
- Berries, such as blueberries and strawberries
- Nuts and whole grains
- Lean protein, especially fish and poultry
Foods to Limit
- Red meats
- Butter and cheese
- Fried and processed foods
- Sweets
A nutritious diet helps your brain stay strong as you age.
7. Keep Learning and Challenge Your Mind
Using your mind keeps it strong. Staying mentally active helps maintain memory and thinking skills.
Brain-Stimulating Activities
- Solve crossword puzzles and play strategy games.
- Read new books or learn a new language.
- Try brain-training apps or memory games.
- Learn to play a musical instrument or pick up a creative hobby.
- Volunteer or teach others a new skill.
Trying new activities helps your brain build and strengthen connections.
8. Use Medicines Safely and Limit Alcohol
Taking medicines incorrectly or drinking too much alcohol can harm memory and thinking. Drugs and alcohol can get in the way of how brain cells communicate. Using too much can lead to falls, confusion, and long-term brain problems.
Good Habits for Medicine and Alcohol
- Only take medicines as directed and check with a doctor before combining them.
- Store medicines safely out of reach of children or those with memory problems.
- If drinking alcohol, do so in moderation:
- Up to 1 drink daily for women.
- Up to 2 drinks daily for men.
Heavy drinking raises the risk of health problems like liver disease, high blood pressure, and diabetes, which can hurt brain health.
Key Points to Remember
- Regular activity boosts blood flow and brain function.
- Safety habits, like using helmets and seatbelts, prevent injury.
- Staying healthy through diet, regular checkups, and hearing care lowers risks to brain health.
- Socializing and mental challenges keep your mind strong.
- Sleeping enough helps store memories and restore energy.
- Eating nutrient-rich foods may delay memory loss.
- Responsible use of medicines and alcohol protects brain power.
