9 Things Experts Do Every Day for Better Brain Health
When modern life is moving quickly but your brain feels slow, it can be tempting to turn to caffeine as a quick fix. However, it's important to remember that caffeine is only a temporary solution and can be detrimental to your overall brain health. To improve your focus and cognitive function, incorporating brain-healthy habits into your daily routine can be beneficial. Experts in brain health were consulted to identify the most effective habits and how to incorporate them into your own life.
1. "I Meditate Every Morning"
"One of the daily health rituals I've used for several years is a 10- to 15-minute morning meditation practice," says Sheri Dewan, M.D., a neurosurgeon at Northwestern Medicine Central DuPage Hospital in Winfield, Illinois. "This, combined with breath work, is the best strategy for combating the upcoming stressors and anxiety of the day."
That's because meditation has been shown to strengthen the prefrontal cortex—the region of the brain that's instrumental in processing, decision-making and planning. "This region helps with high-level performance activities, but also daily tasks," says Dewan. "It's as important a daily practice to stay focused and energized as eating a balanced diet." Not into sitting still? You could also try a walking meditation."
2. "I Drink Green Tea"
Yuko Hara, a neuroscientist and director of aging and Alzheimer's prevention at the Alzheimer's Drug Discovery Foundation, starts her day with a cup or two of green tea. She explains that green tea contains compounds that have potential benefits for the brain, such as caffeine, L-theanine and catechins, which may improve mood, memory, and attention and may also reduce the risk of dementia.
3. "I Eat Berries Daily"
It’s important to include a variety of fruits in your diet, especially dark-colored berries like blueberries and blackberries, which are rich in anthocyanins that have antioxidant, anti-inflammatory and brain-protective properties. The Mayo Clinic recommends consuming at least two servings of berries per week for optimal brain health. These can be enjoyed in smoothies, as a yogurt topping or eaten as a snack.
4. "I Load Up on Greens"
Hara makes it a habit to have vegetables with every meal and is especially diligent about adding a serving of leafy greens to her dinner plate.
Leafy greens like spinach, kale and lettuce are packed with nutrients linked to better brain health (think: vitamin E, carotenoids, flavonoids, folate) and have been shown to lower the risk of dementia and cognitive decline with as little as one serving a day, according to the National Institute on Aging.
5. "I Stick to a Sleep Schedule"
Getting seven to eight hours of sleep each night is associated with optimal cognitive function. "Sleep is very important for memory consolidation," says Hara. "It's also during sleep that toxic compounds in the brain are flushed out." (Read more about how a solid sleep pattern can reduce Alzheimer's-related toxins.)
One of the ways Hara gets enough sleep is by getting up and going to bed at the same time every day; the ritual of which signals the body to fall asleep—and stay asleep—more efficiently.
6. "I Constantly Learn New Information"
Dr. Caroline Leaf, author of Cleaning Up Your Mental Mess and creator of the Neurocycle app, suggests starting your morning by engaging in activities that challenge your brain, such as reading research, listening to podcasts, and writing for about an hour.
This routine helps to "feed" the brain with new and stimulating information, leading to a better understanding and ultimately building brain resilience and intelligence. She suggests breaking down information into chunks and discussing it with oneself or others, as a way to further solidify understanding. Dr. Leaf personally enjoys reading science articles on the brain, reading in small chunks, making notes, and talking aloud about what she is learning.
7. "I Practice Yoga"
Hara recommends incorporating yoga into your routine as a means of promoting brain health. Research indicates that yoga can improve cognitive functions such as attention and processing speed, as well as executive functions like planning and impulse control. Additionally, regular yoga practice has been shown to counteract age-related cognitive decline by increasing the volume of brain regions important for cognitive functions, such as memory and learning. While the frequency of practice will vary for each individual, starting with practicing yoga at least once or twice a week is a good starting point for the brain health benefits.
8. "I Stay Hydrated"
Dr. Puja Aggarwal, a board-certified neurologist and epileptologist based in Florida, stresses the importance of staying hydrated for brain health. She advises drinking at least 8 cups of water a day.
When dehydrated, the brain has to work harder to perform simple tasks and chronic dehydration can lead to cognitive issues such as poor concentration, brain fog, and moodiness. Drinking enough water also helps the brain flush out toxins that can impact brain cell function. Dr. Aggarwal suggests carrying a large water bottle with you to make it easy to stay hydrated throughout the day.
9. "I Carve Out Time to Think"
Ben Spielberg, a neuroscientist and founder of TMS & Brain Health in Los Angeles, emphasizes the importance of allowing the brain to rest before sleep to prevent neurological degradation. He suggests taking 5 to 10 minutes before bed to de-stress the brain and allow it to process the events of the day. Since most of us spend the day receiving some form of stimulation, it's important to give the brain a break before bedtime to avoid having difficulty falling asleep because the brain wants to do all its thinking at that time.