Below are 10 tips based on an article in the New York Times promote and protect brain health. The article is based on advice from 8 neurologists and neuroscientists to share their best tips.
- Wear a Helmet
- Physically protecting your head is the single most important step you can take to safeguard your brain. Wear a helmet for activities such as biking, skating, and skiing to significantly reduce the risk of injures. Recurrent head trauma from traumatic brain injuries and concussions can lead to serious medical conditions and worsen cognition overall.
- Wearing a helmet during activities like biking and skiing can significantly reduce the risk of injury, Dr. Feldman said. Motorcyclists should also always wear helmets, even if state laws don’t require them.
- Use Hearing Protection
- As we get older, hearing loss contributes to the risk of developing dementia. Wearing hearing protection such as earplugs or noise-protection earmuffs when mowing the grass, blowing leaves, or around other loud noise areas makes a difference.
- Be sure to have your hearing tested and if needed, get hearing aids since hearing loss often leads to social isolation which also contributes to reduced cognitive health and overall well-being.
- Schedule Regular Eye Exams
- Based on research, vision loss may also contribute to cognitive decline. Scheduling regular eye exams (every few years in adulthood), wearing glasses, and having any needed corrective surgery, could help minimize that risk.
- Remain Active
- Physical activity increases blood flow and therefore oxygen to the brain. Even short periods of activity are beneficial. Reap the benefits of walking short distances, taking the stairs, parking further away from store entrances, etc.
- It is also important not to spend too much time sitting. Stand and walk every 20 minutes or so improves circulation and uses muscles.
- Manage Your Cholesterol
- High cholesterol, especially low-density lipoprotein (LDL) can clog and harden arteries restricting blood flow to the brain. To manage cholesterol and reduce risks, take medication as prescribed and reduce your dietary intake of red meat, full-fat dairy products, sweets, and sugary drinks.
- Instead eat mostly a plant-based diet such as more fruits and vegetables, beans or legumes and whole grains. Even doing so a day or two a week can ehlp reduce risks. Be sure to check cholesterol and blood pressure levels every few years or so or more often based on risk factors and as recommended by your health care provider.
- Prevent Gum Disease
- Oral hygiene and flossing at least once a day prevent infection and gum disease. There is a link between gum disease and cognitive health, as well as heart disease!
- Brush your teeth several times a day and floss at least daily reduce risks. Have regular dental exams and teeth cleaning at least yearly to keep gums healthy and identify any issues.
- Join a Book Club
- Join a book club or card club (any club!) for cognitive health and social well-being. An active social life prevents isolation and encourages brain activity. Studies confirm that those having a strong social support system leads to better overall.
- Not interested in joining a book or card club? Staying in touch with friends and planning outings at least monthly enhance social well-being and health.
- Wear a Mask on Smoggy or Smoky Days
- Growing research links air pollution exposure to cognitive decline. The theory is that very fine, inhalable particles in the air could trigger chemical changes once they reach the brain. Wearing a mask such as an N95 prevents inhaling the fine particles.
- Protect Your Neck.
- Keeping your cholesterol in check also prevents clogging the arteries at both sides of your neck which are the direct supplier of blood to your brain. Neck injuries can also restrict that blood flow or even causing clots.
- Protect your neck from injury by avoiding any sudden twist or pulling adjustments. This includes taking great care when doing stretching exercises for the neck, or deep massage for example. The neck area and neck vertebras are smaller and more fragile.
- Improving the quality of sleep and increasing sleep time helps cognitive function. Improved sleep leads to overall health. There are many tips, such as
- A regular bedtime routine
- Reducing caffeine several hours before bedtime
- Meditate
- Cool and darken the room
We hope you found a few good tips!
10 Small Things Neurologists Wish You’d Do for Your Brain By Mohana Ravindranath (April 3, 2025)