15 Simple Lifestyle Changes to Protect Your Brain Health

We all know that our health is important, especially as we get older. Walking and playing sports help our physical health. Going to therapy, managing stress, and creating a calm environment help our mental health. Prayer and reading the Bible (or your preferred religious text) help our spiritual health. But what about our brain health? Our brains are a very important part of our body, so we need to protect them. How can we do this? Good news—we have the answer to that very question! Keep reading to find out how you can keep your brain healthy, happy, and thriving!

Why Brain Health is Important

Brain health is important for many reasons. According to Pursuit, conditions affecting the brain and nervous system cause more death and illness globally than cardiovascular disease, cancers, and all other conditions. Brain disorders, like dementia and Parkinson’s disease, affect billions across the globe. Fortunately, keeping our brains healthy offers many benefits, including:

• Protecting our cognitive function, which can decline as we age.
• Enhancing our mood and mental well-being.
• Improving concentration and focus.
• Keeping our brains healthy improves healthy habits.
• Boosting our overall quality of life.

15 Lifestyle Changes to Protect Your Brain Health

1. Keep your blood pressure low.

High blood pressure can increase your risk of strokes. Additionally, it can damage the small vessels in your brain, making you more likely to develop dementia. Do your best to keep your blood pressure as low as possible. If you are making changes and things aren’t working, talk to your doctor.

2. Eat a healthy diet.

Have you ever heard the phrase, “You are what you eat”? It’s more than just an idiom. It’s true! Good nutrition helps the mind and body. Get plenty of fruits and veggies and cut down on junk food. Make sure you stay hydrated, too! Additionally, those who eat a Mediterranean diet are less likely to develop cognitive decline.

3. Exercise regularly.

We’ve all heard it. A body at rest stays at rest, a body in motion stays in motion. Exercise keeps both your body and mind healthy. Therefore, it’s important to exercise every day! Other benefits of exercise include lower blood pressure, an improved mood, and less mental stress, which leads to mental clarity. In other words—a healthier brain!

Aim to get 30 minutes a day at least three times a week, if not every day. Keep a list of different things you want to try so you can mix things up a little. Too hot to go outside and walk? Look up a walking video on YouTube and walk in your living room. Too cold to swim? See if your community center has an indoor pool that you can use. You could also rent a hotel room for the day and use their pool if it’s available. Your mind will not only appreciate the exercise, but the change in scenery, as well!

4. Get 7 hours of uninterrupted sleep each night.

Sleep is imperative to overall health, yet so many people do not get the recommended eight hours. According to the Sleep Foundation, adults aged 18 and older need at least 7 hours of uninterrupted sleep each night. Create a bedtime routine that signals your brain and body that it’s time to wind down. If what you are trying isn’t working, talk to your doctor.

5. Engage in activities that challenge your mind.

Do puzzles or other activities that challenge your mind. Whether it’s a crossword puzzle or a brain teaser, try to do something that gets those neurons firing every day! You can also write or try to learn a new language. Even socializing offers cognitive benefits, keeping your brain on its toes!

6. Stay in school.

No, I don’t mean take out a student loan and go back to school. What I mean is, always keep learning. Learning something new is a great way to challenge our brains. You can find all kinds of courses you can take online through platforms like Udemy, Skillshare, and Coursera. For a free option, consider checking out YouTube.

7. Protect your head from injuries.

There is a reason that your skull protects your brain. And while one could consider skulls a God-given helmet, they’re not always enough. If you are going out on a bike ride or decide to take part in a high-risk activity, make sure you wear a helmet. Additionally, always wear your seat belt, even if you’re just driving a short distance.

8. Quit smoking.

We all know that smoking is bad for your lungs and throat, but did you know it’s also terrible for your brain? According to research, smokers experience cognitive decline faster than non-smokers. Additionally, smoking increases your risk of suffering age-related brain volume loss. Avoid nicotine and tobacco at all costs!

9. Read.

Reading is a fantastic way to keep your brain healthy. There’s no shortage of reading material, like your favorite magazine or a book by your favorite author. Here are some other ways that reading benefits brain health.

• It improves brain connectivity.
• Reading reduces stress.
• It expands a person’s vocabulary and comprehension.
• It lowers stress.
• It can help you sleep better.
• Lowers your blood pressure and heart rate.
• Fights depressive symptoms.
• Prevents cognitive decline as you age. 

10. Limit alcohol.

Drinking in excess is incredibly unhealthy. Not only can it negatively impact your liver, but drinking too much alcohol is a massive risk factor for dementia, causing brain shrinkage and increasing your risk of high blood pressure. If you must drink, limit yourself and don’t drink every day. Everything in moderation rings true, especially when it comes to liquor!

11. Keep tabs on your emotions.

Oftentimes, we live with bad feelings, such as anxiety or depression. However, living with untreated mental health conditions can damage your brain and even shrink your hippocampus, which is the part of your brain responsible for memory. Don’t be complacent when it comes to your mental health. If you’re stressed, engage in a little self-care. If you’re lonely, invite a friend over. And don’t be afraid to deal with mental health issues alone. Consider seeking the help of a therapist.

12. Stay socially active.

You can eat right, exercise, and do all the self-care in the world. But if you’re feeling lonely and isolated, you won’t be as healthy as you could be. Cultivating strong social bonds is an easy way to lower your risk of dementia. Plus, having good friends also contributes to a longer life expectancy! If you aren’t sure where or how to make friends, enroll in a class or check out your local senior center. Church is also a great place to make friends.

13. Take supplements.

Taking supplements can be a great way to support our brain health and neurons. Specific supplements that are good for our brains are magnesium, L-theanine, ashwagandha, and spearmint extract. However, always consult a doctor or healthcare provider before taking any supplements! While supplements can be great, they’re not right for every individual, so you should always get your doctor’s approval before taking them!

14. Support good gut health.

Good gut health is important for a lot of reasons. But did you know that your gut health directly correlates to your brain health? In fact, the gut-brain axis connects the brain and the gut. Good gut health supports a healthy mood, which supports our mental health. Eating a healthy, balanced diet and taking supplements support a healthy microbiome. Make sure you also include a lot of anti-inflammatory foods, like berries, olive oil, and leafy greens, in your diet!

15. Be mindful of your heart.

Like your gut, your heart health has ties to your brain. Good cardiac health, including healthy cholesterol, blood sugar, and blood pressure, has been ‌associated with brain health. Adding some omega-3 supplements can help both the heart and the brain. 

What do our brains need daily?

Our brains need several things to keep them running at optimal efficiency. These things are:

• Exercise: At least 30 minutes, three times a week, if not every day.
• Nutrients: Lots of fruits and vegetables. Try eating a Mediterranean diet and see if you see a difference. Add some supplements to the mix.
• Rest: No less than 7 hours a night. Vary your nightly routine in several ways until you figure out what works for you.
• Stimulation: Read, do a puzzle, or play a game for at least 30 minutes every day to stimulate your brain.

There are countless ways to keep your brain healthy, so choose a few that work best for you and start enhancing your brain’s health today. It’s never too late to start taking better care of your health, so don’t delay! Adopt a few healthy habits and make a few key lifestyle changes to keep your brain healthy and happy.

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