More than 6 million individuals in the United States live with Alzheimer’s and dementia, making it the seventh leading cause of death worldwide. While various factors can contribute to dementia, such as genetics and environment, certain lifestyle choices and overall health can also play a role. Jessica Caldwell, the director of the Women’s Alzheimer’s Movement Prevention Center at Cleveland Clinic, emphasizes that although making significant changes is important, even small adjustments can be beneficial for brain health as we age. She states, “Over time, small changes can lead to significant benefits for your brain. It’s never too late to adopt healthy habits. Even individuals with mild cognitive changes or dementia can benefit from brain-healthy practices.” However, it is crucial to consider the things you should steer clear of. Neurologists and doctors share the habits they avoid and recommend avoiding to maintain optimal brain health.
Firstly, they avoid consuming a diet that consists solely of processed foods. While it may be convenient and affordable to rely on fast food, it does not support brain health. Caldwell explains, “Regularly eating fast food decreases your chances of including brain-healthy whole foods, such as leafy greens, omega-3 rich fish, berries, and nuts, in your diet.” Omega-3s are essential for proper brain function and communication between brain cells. Additionally, a lack of nutritious foods, including fermented options like yogurt, kefir, or kimchi, may contribute to cognitive problems. Friederike Fabritius, a neuroscientist, emphasizes that processed foods trigger micro-inflammations in the brain, which can reduce longevity and cause various issues. Fabritius notes, “The microbiome affects the brain, so consuming fermented foods daily significantly improves brain health. Most of our neurotransmitters are produced in the gut.”
Secondly, they avoid leading a sedentary lifestyle. The benefits of exercise extend beyond physical health and can significantly impact brain health. Dr. Randall Wright, a neurologist and medical director of the Brain Wellness Center at Houston Methodist The Woodlands Hospital, compares exercise to “bluetooth for the brain,” as it improves connections within the brain. He states, “Exercise unlocks the brain’s potential and promotes neuroplasticity, which is vital for brain cell development.” Exercise also enhances blood flow to the brain, reduces stress, decreases inflammation, and maintains cardiovascular health, all of which contribute to a healthier mind.
Thirdly, they are not antisocial. Social isolation, a consequence of the loneliness epidemic, negatively affects both societal and physical health. Fabritius highlights that individuals with strong social connections typically live eight years longer on average, which is comparable to the impact of smoking two packs of cigarettes per day. Social isolation can have detrimental effects on the brain by disrupting the utilization of neural pathways, potentially accelerating cognitive decline. Dr. Zaldy Tan, the director of the Jona Goldrich Center for Alzheimer’s and Memory Disorders at Cedars-Sinai, emphasizes the importance of interaction and stimulation for brain health. Losing social stimulation can lead to decreased physical activity, depression, and a higher risk of dementia.
Another habit they avoid is consistent all-nighters. Sufficient sleep not only promotes a clear mind and higher energy levels but also supports healthy brain functions. Dr. Wright explains that during sleep, the glymphatic system becomes active and eliminates accumulated substances associated with Alzheimer’s and dementia. Insufficient sleep can hinder other brain-healthy habits and make it challenging to engage in energy-consuming behaviors like exercise. Caldwell notes that being sleep-deprived can impact mood, stress levels, and one’s ability to maintain healthy behaviors.
Furthermore, they do not ignore stress. Prolonged periods of stress can have detrimental effects on overall health, including the brain. While avoiding stress entirely is impossible, learning effective stress management techniques is crucial. Dr. Tan advises assessing how one handles stressful situations and finding ways to manage stress, such as taking walks, practicing yoga or meditation, to prevent long-term stress and its damaging impact on the brain.
They also never overlook high blood pressure. Habits such as smoking, an unhealthy diet, and a lack of exercise contribute to high blood pressure, which, over time, can lead to dementia. Tan explains that uncontrolled hypertension increases the risk of developing dementia later in life. Longitudinal studies conducted on individuals in their 70s and 80s have revealed correlations between blood pressure levels from midlife and cognitive decline. Therefore, by addressing lifestyle factors that contribute to high blood pressure, individuals can reduce the risk of cognitive decline.
Lastly, they do not stop learning. Even if formal education is in the past, maintaining curiosity and engaging in continued education exercises the mind and helps keep it sharp. Recent research shows that adults who pursue further education have a 19% lower risk of developing dementia. Dr. Tan explains that learning new things forms new connections between brain cells, increasing brain plasticity—the brain’s ability to adapt to change. Higher levels of formal education are associated with a reduced risk of dementia later in life.
