Top 10 Things to Know About Brain Health

Taking care of your brain is just as important as caring for the rest of your body. With more people learning about memory loss, diseases that affect the brain, and how daily habits make a difference, brain health is a top priority. Whether you want to reduce your dementia risk, stay sharper as you age, or better manage stress, this guide will help you improve brain health.

What is brain health?

Brain health is about keeping your brain healthy – like heart health – to prevent diseases, like Alzheimer's or Parkinson's. Your brain controls how you think, move around, and many other abilities. For instance, planning a trip, remembering conversations, and walking around without falling are all examples of your brain's abilities in action.

What are neurodegenerative diseases?

Neurodegenerative diseases, like Alzheimer's, Parkinson's, and ALS (amyotrophic lateral sclerosis), cause your brain functions to progressive worsen over time. This causes memory problems, trouble managing daily life like driving, and overall quality of life. 

Although these diseases can't be cured, early diagnosis and consistent brain health strategies can slow the progressive worsening. This can improve your quality of life and reduce risks associated with them, like falls or early nursing home care.

What are 10 tips for a healthy brain?

1. Exercise regularly

Moving your body helps your brain, too. Studies show that aerobic exercises like walking, swimming, or dancing improve mood, memory, and brain function. Aim for 20–30 minutes of activity five times a week. Small changes like taking the stairs or walking a bit more can make a difference!

2. Eat brain-healthy foods

What you eat impacts your brain. Diets like the Mediterranean or DASH focus on wholesome foods like fruits, vegetables, nuts, whole grains, and fish. They avoid processed foods and added sugars. Add omega-3-rich foods like salmon, and swap red meat for chicken or fish. Use herbs and spices instead of salt for flavor.

3. Get enough sleep

Sleep is essential for your brain to function well. It helps you remember things and clears toxins from the brain. Adults should aim for 7–9 hours of uninterrupted sleep each night. Try a calming bedtime routine to sleep better, avoid screens before bed, and stick to a consistent schedule.

4. Reduce stress

Stress can harm your memory and mood. Over time, it can even change the areas of your brain that control learning and emotions. Manage stress by practicing relaxation techniques, such as meditation or deep breathing, spending time in nature, or doing yoga. If stress feels overwhelming, talk to a professional for support.

5. Keep your brain active

Your brain needs exercise just like your body. Keep it active by reading, solving puzzles or learning something new. Spending time with friends and family also helps your brain stay healthy and wards off loneliness.

6. Protect your hearing

Hearing loss is linked to memory problems and other brain health issues. Avoid loud noises and wear ear protection when needed. If you have hearing trouble, check it and consider hearing aids to reduce further risks.

7. Avoid smoking and limit alcohol

Smoking and heavy drinking are harmful to both your heart and brain, increasing the risk of serious health problems. Cutting back on these habits can lower your chances of memory problems and improve your overall health.

8. Stay active all-day

Aside from exercise, staying active throughout the day is important. Take breaks to stand, park farther away from entrances, or walk while making phone calls. Little bursts of movement increase over time and help your brain stay sharp.

9. Get regular checkups

Just like you visit the doctor for your heart, you should also monitor your brain health. Talk to your doctor if you notice problems like forgetfulness or trouble focusing. Regular checkups can spot issues before they become more significant problems.

10. Join a brain health community

Being part of a group that supports brain health can inspire and motivate you. Look for local events, support groups or online communities centered around wellness and mental fitness.

Taking care of your brain isn't just about avoiding illness; it's also about living your best life. By focusing on exercise, eating healthy foods, getting enough sleep, and staying mentally engaged, you can protect your brain for years.

Small changes make a big difference. Something as simple as going for a daily walk or swapping chips for an apple is a step in the right direction.

If you're ready to take charge of your brain health, the experts at the Ochsner Neuroscience Institute can help.