Lifestyle Choices for a Healthier Mind

Maintaining and improving your brain health is important at any age.  Our brains control everything from basic bodily functions to complex processes like problem-solving and emotional regulation.  By making proactive lifestyle choices to support your brain health, you can enhance your quality of life now, and protect it into the future.

Eat the Rainbow

A balanced, colorful diet is the best diet for our brains.  Focus on lots of lean protein, healthy fats (like those found in fish, nuts, and seeds), and micronutrients and antioxidants from an array of fruits, vegetables, and whole grains.  Our bodies need a balance of protein, healthy fat, and carbohydrates to run at its best, and the same is true for our brains.  Make sure to drink plenty of water, too!

Limit your refined sugar intake, as too much refined sugar has been linked to overall cognitive decline and neurodegenerative diseases like Alzheimer’s, as well as impaired memory, and higher rates of depression and anxiety. (Note that there’s a difference here between the natural sugars found in whole foods like fruits, which include fiber and other beneficial nutrients, and the refined sugars found in processed foods and drinks.) It’s also important to consider your blood sugar levels throughout the day.  Spikes and drops in blood sugar can cause mood swings and irritability, and poor blood sugar regulation is linked with higher risks of developing depression and anxiety.  Some of the best ways to steady your blood sugar include reducing your overall consumption of sugar, and incorporating protein, fat, and fiber into every meal and snack to help moderate the effects of sugar on your body.

Move More

Just like our brains benefit from a well-rounded diet, they benefit from a variety of forms of movement and exercise, too.  Aerobic exercise (think walking, swimming, cycling, etc.) has been linked with major cognitive benefits, including supporting the production of brain-derived neurotrophic factor, which is key to maintaining the flexibility and plasticity of your brain.  It’s important to stay balanced though, and to also incorporate resistance/strength training, as well as exercises for muscle coordination and balance.

Incorporating exercise into your daily routine is the best plan for reaping the full benefits for your brain.  Easy ways to add more movement to your day include taking the stairs when possible; parking your car a little further away and walking to your destination; taking a walk on your lunch break; finding ways to be active with friends and family (pickleball is a current favorite around here!) However you’re choosing to be active, the most important thing is to be consistent.  A little bit of movement regularly will have far greater benefits than a single bout of intense exercise.  Make daily movement a habit!

Stimulate Your Brain

An active brain is a healthy brain.  Our brains need a combination of activities to help maintain and grow its neural pathways.  Some of the first activities that might come to mind are puzzles and games like Sudoku or crosswords, but you can also stimulate your mind through reading and writing (fiction and nonfiction are both great!), and through learning new skills.  It’s a great mental challenge to learn a new language, how to play an instrument, or to pick up a new creative hobby.  

Our brains can also be stimulated through social connections and relationships with those around you.  Consider joining a local club or group around something you’re interested in, or get involved in community activities.  In-person connections are great if they’re available to you, but online connections with like-minded people are also a wonderful way to maintain your brain through social relationships.

Prioritize Sleep

Sleep is one of the most important facets to protecting and improving the health of our brains.  Different phases of sleep play different roles.  REM (rapid eye movement) is the stage of sleep in which we dream, and are able to process events from our daily lives.  Deep sleep is the stage of sleep that helps us feel most refreshed when we wake.  It supports short-term and long-term memory, as well as overall learning and skill development.  This is also when our cells have the chance to regenerate, muscle and tissue growth is promoted, and our immune system is strengthened.

To get the most out of your sleep, aim for 7-9hrs of sleep per night, and try maintain a regular sleep schedule.  This means keeping your sleep and wake times within 1hr windows each day.  Your body will settle into the rhythm, making falling asleep easier, and helping you get the most benefits out of your time in bed.  Maintain good “sleep hygiene” by creating a dark, cool environment (think somewhere around 65 degrees Fahrenheit), free from electronic distractions.  Avoid bright lights from screens or your environment for a while before bed, and limit caffeine and other stimulants to the earlier part of the day.

Manage Stress

If you read the previous post, you know that not all forms of stress are bad.  However, here, we’re thinking about minimizing chronic, negative stress.  There are a lot of ways to help your brain and body cope with the stress of day to day life, including incorporating mindfulness and gratitude practices into your routines, as well as exploring calming breathing exercises, such as box breathing (in for 4, hold for 4, out for 4, hold for 4).  You can also reach out to friends, family, or a professional if you think you would benefit from support in managing your stress.  Support is only a click away.

Avoid Harmful Habits

You can further protect and improve your brain health by identifying and reducing any behaviors that actively harm your brain.  These include excessive alcohol consumption, as well as the use of tobacco and nicotine and other drugs. Smoking accelerates brain aging, increases the risk of stroke, and the risk of developing neurodegenerative diseases such as Alzheimer’s.  Heavy alcohol consumption can damage the areas of the brain responsible for balance, memory, speech, and judgement.

Technology is also a factor to be aware of when thinking about brain health.  Excessive exposure to screens— whether phones, computers, televisions, or tablets— can lead to digital overload, straining the eyes, but also disrupting sleep, reducing your attention span, and heightening your overall stress level.  Establish boundaries for technology usage, like setting a specific time for checking your email or social media, and take frequent breaks during prolonged screen sessions.  You might also consider a “digital detox” where you engage in offline activities, such as reading a book, going for a walk, playing a board or card game, or connecting with loved ones.  This detox allows your brain to rest and recharge, promoting better focus and mental clarity.

Conclusion

There are many things you can do to improve and maintain the health of your brain! Eat a variety of nutritious foods, emphasizing protein, healthy fats, and fruits and vegetables. Be mindful of your sugar intake. Incorporate more movement into your daily life, especially aerobic activities like walking or swimming, and make daily exercise a habit. Stimulate your mind with puzzles and games, and foster social connections to keep your brain engaged. Prioritize good sleep and practice effective sleep hygiene. Find healthy ways to manage stress levels and reduce harmful habits such as excessive alcohol consumption, smoking, and spending too much time on screens.

Remember, what you do on a daily basis has a far greater effect on your brain than what you do once in a while. Consider this your call to action: pick up a new healthy habit today and commit to it. Your brain will thank you!