12 Science-backed Ways to Improve Your Brain Health: A Neurologist’s Guide

Maintaining a healthy brain is essential to living a full, independent life as we age. At Achilles Neurology Clinic, we often hear questions like: “What can I do to keep my memory sharp?” or “How do I prevent dementia?” The good news is that science has uncovered many steps you can take to support your brain health at every stage of life.

In fact, a 2020 commission of leading neurologists concluded that up to 40% of dementia cases could potentially be prevented or delayed by addressing certain lifestyle factors. It’s never too early – or too late – to start caring for your brain.

In this comprehensive guide, we’ll explore 12 powerful, evidence-based strategies for lifelong brain health. These tips draw on common questions we hear from patients and on findings from the 2020 Lancet Commission on dementia prevention. From staying mentally and socially active to managing medical risks, each section below covers a key way you can protect your cognitive health.

1. Continue Learning and Challenge Your Brain

One of the best things you can do for your brain is to keep it active. Learning new things – whether through formal education, hobbies, or puzzles – helps build up your brain’s “mental reserve.”

Research shows that people with more years of learning and mentally stimulating activities tend to have better cognitive abilities and a lower risk of dementia.

In other words, use it or lose it applies to the brain: challenging your mind can strengthen it over time.

How to challenge your brain

Make a habit of engaging in lifelong learning. This doesn’t necessarily mean going back to school; any activity that makes you think in new ways can help.

For example, you might take up a new language or instrument, try cooking a new recipe, play strategy games, or read about unfamiliar topics. Even everyday variations like using your non-dominant hand, taking a different route home, or doing mental math can stimulate your brain.

The key is to keep your mind active and curious. By continuously learning and challenging yourself, you help build brain connections and protect against cognitive decline in later years.

2. Protect Your Hearing

Taking care of your ears can protect your brain more than you might expect. Untreated hearing loss in midlife (your 40s to 60s) has emerged as one of the largest preventable risk factors for dementia.

Researchers believe that losing the ability to hear well may cause the brain to work overtime to decode sounds, at the expense of memory and thinking.

Hearing loss can also lead people to withdraw from conversations and social activities, which in turn reduces mental stimulation.

What you can do

Don’t ignore signs of hearing loss. If you find yourself needing the TV louder or often asking people to repeat themselves, get your hearing tested. Modern hearing aids are very effective (and much smaller and more discreet than older models).

Using hearing aids to correct hearing loss can help keep your brain engaged with the world around you. Also, take steps to prevent hearing damage over time:

• Avoid excessive noise: Protect your ears in loud environments. Use earplugs or noise-canceling headphones when around loud machinery, at concerts, or even using power tools.

• Give your ears a break: If you listen to music on headphones, use moderate volume and take breaks. Follow the 60/60 rule (no more than 60% volume for 60 minutes at a time).

• Yearly hearing checks: Especially after age 50, include hearing exams in your routine health care. Catching and addressing hearing loss early can make a big difference for your brain health.

By caring for your hearing, you not only improve your quality of life now, but also reduce your risk of cognitive decline later.

The Lancet Commission specifically highlights treating mid-life hearing loss as a crucial step that could prevent many dementia cases worldwide, so this is a powerful way to protect your brain.

3. Manage High Blood Pressure (Keep Your Heart in Mind)

High blood pressure, or hypertension, isn’t just a threat to your heart – it’s bad for your brain as well.

Chronically elevated blood pressure can damage the small blood vessels that supply your brain, leading to silent strokes and white matter changes that impair memory and thinking. In fact, having uncontrolled high blood pressure in midlife significantly raises your risk of dementia later on.

The flip side is encouraging: controlling your blood pressure helps preserve brain function. Studies have found that treating hypertension can reduce the risk of cognitive impairment and dementia over time.

How to control blood pressure:

• Know your numbers: Get your blood pressure checked regularly. Optimal blood pressure is around 120/80 mmHg. If your readings are consistently above the normal range (especially over 140/90), talk to your doctor about a management plan.

• Healthy diet: Eat for heart and brain health. Emphasize fruits, vegetables, whole grains, and lean proteins. Reduce salt and saturated fats, as these can raise blood pressure. Diets like the DASH or Mediterranean diet are great models for blood-pressure-friendly eating.

• Stay active: Regular exercise (aim for at least 30 minutes a day of moderate activity like brisk walking) makes your heart stronger and helps lower blood pressure.

• Take medications if needed: If lifestyle changes aren’t enough, there are effective medications for hypertension. Taking prescribed blood pressure meds consistently is important – remember, you’re protecting your brain’s blood supply.

• Limit alcohol and caffeine: Excess alcohol can raise blood pressure (more on alcohol in a moment). Too much caffeine can cause temporary spikes as well, so moderation is key.

By keeping your blood pressure in check, you’re essentially keeping your brain’s plumbing in good shape. Healthy blood vessels mean good blood flow and oxygen delivery to brain cells. This reduces the risk of strokes and vascular dementia significantly.

It’s one of the most impactful things you can do for long-term brain health – so have your pressure checked and work on bringing it to a healthy range!

4. Maintain a Healthy Weight and Diet

Nourishing your body with a healthy diet will also nourish your brain. Midlife obesity is associated with a higher risk of cognitive decline and dementia, likely because it can lead to problems like diabetes, hypertension, and inflammation that damage the brain over time. The goal is to maintain a healthy weight through balanced eating and exercise, which supports both brain and heart health.

Brain-healthy eating

There’s no single “magic” brain food, but research points to several dietary patterns that are beneficial. A standout is the Mediterranean diet, which emphasizes vegetables, fruits, whole grains, fish, nuts, and olive oil (while limiting red meat, sweets, and processed foods).

Studies link the Mediterranean-style diet to better cognitive function and lower risk of dementia. It’s rich in antioxidants and healthy fats that help protect brain cells. Another is the MIND diet (a hybrid of Mediterranean and DASH diets), which specifically targets foods and nutrients believed to support brain health.

Here are some nutrition tips to keep your brain (and waistline) in good shape:

• Load up on colorful veggies and berries: These are high in antioxidants that combat oxidative stress in the brain.

• Choose healthy fats: Fats from fish, avocados, nuts, and olive oil support brain cell membranes. Cut back on trans fats and excessive saturated fats (often found in fried or processed foods) which can harm blood vessels.

• Eat fish a couple times a week: Fatty fish like salmon, mackerel, and trout provide omega-3 fatty acids, which have been linked to brain benefits.

• Mind the portion sizes: Maintaining a healthy weight is easier when you avoid oversized portions. Listen to your body’s hunger cues and try not to eat out of boredom or stress.

• Stay hydrated: Even mild dehydration can affect concentration and mood. Make water your go-to drink.

Remember that weight management and diet go hand in hand. If you’re overweight, even a moderate weight loss (5-10% of your body weight) can improve blood pressure, blood sugar, and reduce strain on your brain’s blood supply.

On the flip side, restrictive “fad” diets are not the answer – focus on long-term healthy eating habits you can sustain. Your brain will thank you for years to come.

5. Limit Alcohol Consumption

When it comes to alcohol and the brain, moderation is key. Heavy alcohol use over time can shrink certain brain regions, impair cognitive function, and dramatically increase your risk of dementia.

Excessive drinking also contributes to high blood pressure, heart disease, and accidents (including head injuries) – all of which can hurt your brain. That’s why the Lancet Commission added alcohol abuse as one of the new preventable risk factors for dementia.

So, how much is “too much”? Generally, health experts advise no more than 1 drink per day for women or 2 per day for men, and even less as we get older. (One drink equals roughly a 5 oz glass of wine, 12 oz beer, or 1.5 oz of spirits.) Binge drinking – having many drinks in a short time – is particularly harmful.

There’s growing evidence that there may be no truly “safe” level of alcohol for brain health, meaning that cutting down alcohol is likely beneficial for everyone.

Tips for brain-friendly drinking:

• Stay within recommended limits: If you drink, keep it light. For instance, a glass of wine with dinner is likely fine; a bottle of wine by yourself is not.

• Have alcohol-free days: Give your brain (and liver) regular breaks. You might adopt a “no drinks on weekdays” rule, for example.

• Never binge: Avoid saving up drinks for a big night out, as occasional heavy consumption may be worse than a regular but low amount.

• Consider quitting or near-quitting: If you don’t drink, there’s no need to start. If you do drink, the less, the better. Many people find that cutting alcohol out improves their sleep, mood, and concentration – all positives for brain function.

If you suspect you might be overdoing it on alcohol, talk to your healthcare provider. There are resources and support to help you cut down.

Reducing alcohol not only lowers your dementia risk, but also improves overall health. In short, drink moderately if at all, and your brain will stay clearer for it.

6. Avoid Smoking (and Other Tobacco Products)

You probably already know that smoking wreaks havoc on your lungs and heart. It turns out smoking is also terrible for your brain.

Smokers have a significantly higher risk of stroke and dementia than non-smokers. The toxic chemicals in cigarettes cause inflammation and oxidative stress that can damage brain cells. Smoking also contributes to the buildup of fatty plaques in arteries, reducing blood flow to the brain.

In fact, some research has linked smoking to up to a 5% increased population risk for Alzheimer’s disease and dementia, making it one of the top preventable factors.

The single best thing a smoker can do for their brain (and the rest of their body) is to quit smoking. It’s not easy, but it’s worth it – and it’s never too late to quit.

Studies show that people who quit smoking, even later in life, reduce their risk of cognitive decline compared to those who continue to smoke. Within a few years of quitting, stroke risk drops significantly, circulation improves, and the brain benefits from better oxygenation.

What you can do if you smoke:

• Talk to your doctor about a cessation plan. There are effective methods including nicotine replacement (patches, gum), medications, counseling, or support groups that can double your chances of success.

• Try to avoid exposure to second-hand smoke as well, as it can also negatively affect your brain over time (second-hand smoke has been linked to memory problems in nonsmokers).

• Remind yourself of the brain rewards of quitting: better focus and memory, reduced “brain fog”, lower risk of dementia and stroke, and likely better taste and smell which enhance life’s enjoyment.

Quitting smoking is hard, but every cigarette not smoked is a victory for your brain health. Celebrate progress and don’t give up if you slip – most ex-smokers needed multiple attempts. With help and perseverance, you can become smoke-free and give your brain the cleaner environment it deserves.

7. Stay Physically Active

Exercise isn’t just great for your heart and waistline – it’s one of the best boosters for your brain. Regular physical activity is associated with better memory and cognitive skills as we age, and a lower risk of developing dementia.

When you exercise, you increase blood flow to the brain, reduce inflammation, and stimulate the release of growth factors that help brain cells thrive. Some studies even show that consistent exercise can lead to growth of new neurons (neurogenesis) and greater volume in parts of the brain that control memory and thinking.

The beauty of exercise is that it can benefit the brain both directly and indirectly. Directly, by improving brain physiology; indirectly, by improving sleep, reducing stress, and helping control weight, blood pressure, and blood sugar – all factors that in turn protect the brain.

Getting started with exercise

The ideal is to aim for at least 150 minutes of moderate-intensity exercise per week (about 30 minutes, 5 times a week). Moderate intensity means your heart rate is elevated and you’re breathing harder but can still talk – brisk walking, cycling, swimming, or even energetic dancing all count. If you prefer shorter, more intense workouts, aim for 75 minutes of vigorous activity per week (jogging, running, aerobics, etc.).

Don’t forget to include activities for strength and balance too, a couple times a week. Strength training (using light weights or resistance bands, or bodyweight exercises like squats and push-ups) helps maintain muscle and supports balance. Good balance and leg strength are crucial as you get older to prevent falls (and thus avoid head injuries that could harm the brain).

Tips to stay active

• Choose activities you enjoy – you’re more likely to stick with it. It could be gardening, playing a sport, or taking dance classes. Anything that gets you moving regularly is beneficial.

• Make it social: join a walking group, take a group fitness class, or find an exercise buddy. This gives you motivation and the extra brain bonus of social interaction (more on that soon).

• Incorporate movement into your daily routine. Take the stairs, park a bit farther away, do some gentle stretches while watching TV. Little bits add up.

• If you haven’t been active, start small. Even a 10-minute walk today is a great start. Gradually build up duration and intensity as you feel able. Every step is helping your brain stay healthy!

The bottom line is move your body regularly. Your brain will receive more oxygen and nutrients, grow new connections, and become more resilient. Exercise truly is like medicine for the brain – and the prescription is free!

8. Stay Socially Connected

Humans are highly social creatures, and our brains thrive on interaction. Maintaining an active social life and nurturing your relationships is a powerful way to protect your cognitive health. Conversely, social isolation and loneliness, especially in later life, are linked to a higher risk of memory loss and dementia.

In fact, experts have begun to describe loneliness as “the new smoking” in terms of its impact on health. Regular social engagement appears to boost mood, reduce stress, and even help build cognitive reserve by keeping your brain engaged in conversation and empathy.

How socializing helps

When you interact with others – whether it’s chatting with a friend, playing with grandkids, or participating in a group activity – you’re exercising multiple mental skills. You’re processing language, recalling memories, interpreting facial expressions, and responding to emotions. This kind of brain workout keeps neural circuits tuned up. Additionally, social connections provide emotional support. Having someone to talk to can buffer stress and depression, which in themselves are risk factors for cognitive decline.

Ways to stay connected

• Keep in touch regularly: Make it a point to talk to friends or family often (in person or via phone/video). Schedule regular coffee dates or check-in calls.

• Join groups or clubs: Whether it’s a book club, walking group, religious community, or hobby class, being part of a group gives you a sense of belonging and routine social contact.

• Volunteer or participate in community activities: Helping others or engaging in community service can provide a social network and a sense of purpose, both great for the brain.

• Consider group exercise: As mentioned, this kills two birds with one stone – you get the physical activity and the social interaction together.

• Connect across generations: Spending time with younger people (like grandchildren or through mentoring) can be stimulating and rewarding, and vice versa.

If you’re feeling lonely or isolated, reach out – it’s hard, but often others are grateful you did because they might be lonely too. You can also speak with your healthcare provider; sometimes they can recommend local social programs or support groups.

Staying socially active is not just about having fun (though it is fun!) – it’s a vital part of keeping your brain sharp and emotionally balanced. Frequent social contact is linked to lower dementia risk, likely because social activities exercise our brains and build resilience. So go ahead and enjoy time with others as part of your brain health plan.

9. Take Care of Your Mental Health (Manage Stress and Depression)

Mental health and brain health are deeply interconnected. Conditions like chronic stress, anxiety, and especially depression can have a negative impact on your cognitive function over time. Depression isn’t just feeling sad – it involves physical changes in the brain.

For example, long-term depression is associated with higher levels of the stress hormone cortisol, which can damage brain cells and even lead to shrinkage in memory centers if it goes unchecked. It’s no surprise that a history of depression, particularly if untreated, is linked to an increased risk of developing dementia later in life.

The Lancet Commission identified late-life depression as one of the modifiable risk factors for dementia, highlighting the importance of managing your mood for brain health.

What you can do

If you struggle with depression, chronic anxiety, or high stress, reach out for help – caring for your mental well-being is caring for your brain.

Treatment for depression (whether through therapy, medications, or both) not only improves your quality of life now, but might also reduce your risk of cognitive decline down the road. Don’t hesitate to talk to your doctor or a counselor about any symptoms like persistent sadness, loss of interest in activities, constant worry, or even subtle issues like trouble concentrating or changes in sleep and appetite. These can often be improved with proper support.

Aside from professional help, incorporate stress-reduction and mood-boosting habits into your routine:

• Prioritize sleep: Poor sleep can worsen mood and cognition. Aim for 7-8 hours of quality sleep per night. (If you have chronic insomnia or sleep apnea, treating those can benefit mood and memory immensely.)

• Practice relaxation techniques: Mindfulness meditation, deep breathing exercises, yoga, or even a quiet nature walk can lower stress levels. Just 10 minutes a day of a calming practice can make a difference if done consistently.

• Stay socially and physically active: As we covered, these are natural antidepressants and stress relievers. Connecting with others and exercising release brain chemicals that combat stress and improve mood.

• Do things you enjoy: Make time for hobbies, laughter, music, pets – whatever lifts your spirits. Positive experiences help build emotional resilience.

• Consider cognitive behavioral strategies: Challenging negative thought patterns through journaling or therapy can reduce anxiety and depressive thoughts, which can otherwise spiral and affect your cognition.

Remember, mental health conditions are medical conditions. There should be no stigma in seeking help for your mind, just as you would for your body. By managing conditions like depression or chronic stress, you’re not only relieving emotional pain but also protecting your memory and thinking abilities for the future.

10. Manage Diabetes and Blood Sugar Levels

Diabetes (particularly type 2 diabetes) is a significant risk factor for cognitive decline and dementia. High blood sugar over time can damage blood vessels and nerves throughout the body – including in the brain.

Diabetes is closely linked with other vascular risk factors like high blood pressure, high cholesterol, and obesity, which together can lead to strokes and Alzheimer’s-related changes.

If you have diabetes and it’s poorly controlled, your risk for problems like vascular dementia (caused by mini-strokes) or Alzheimer’s disease goes up. The Lancet Commission estimated that diabetes contributes to a sizeable percentage of dementia cases, making it an important target for prevention.

Take charge of diabetes

If you have diabetes, work with your healthcare team to control it as well as possible. Keeping your hemoglobin A1c (a measure of long-term blood sugar) in your target range will help protect your blood vessels and brain. This usually involves:

• Healthy diet for blood sugar: focus on high-fiber foods (vegetables, whole grains, legumes) and lean proteins, and be mindful of carbohydrate portions. Avoid frequent sugar spikes from sweets or refined carbs.

• Regular exercise: physical activity helps your body use insulin more efficiently and lowers blood sugar naturally.

• Prescription medications: Take any diabetes medications (like metformin, or insulin if needed) consistently. Newer medications can also help protect the heart and kidneys, which indirectly benefits brain health.

• Monitor your numbers: Check your blood sugar as advised, and keep up with regular A1c lab tests. Knowing how you’re doing lets you and your doctor adjust your plan proactively.

• Manage blood pressure and cholesterol: Diabetes often comes with these issues too. Controlling them is an extra layer of protection for your brain’s blood supply

If you have prediabetes (borderline high blood sugar) or a family history of diabetes, now is the time to act. Weight loss (even ~7% of body weight) and 150 minutes/week of exercise have been shown to dramatically lower the progression to full diabetes. It’s much better to prevent diabetes than to treat it later, for every part of your health.

By keeping blood sugar in check, you reduce the risk of the “silent” damage high glucose can cause in the brain.

Some studies have even dubbed Alzheimer’s disease as “Type 3 diabetes” due to links with insulin resistance. While that’s not entirely accurate, it underscores the point: a healthy metabolism = a healthier brain. So tackling diabetes is a key step for cognitive longevity.

11. Protect Your Head from Injury

Your brain is literally irreplaceable, so protecting it from physical injury is paramount. Traumatic brain injuries (TBIs) – like concussions or more severe head injuries – can have lasting consequences for cognitive function.

Research has found that moderate to severe head injuries can increase the risk of dementia later in life, sometimes two- to four-fold higher than in people without such injuries.

Even multiple mild concussions, as seen in some contact sports or military service, may have a cumulative effect on the brain over time. Because of this evidence, the Lancet Commission added head injury to the list of key modifiable risk factors for dementia.

Preventing brain injuries is a critical aspect of lifelong brain health. Accidents will happen, but you can greatly reduce your risk with a few precautions:

• Wear your helmet (and seatbelt): This sounds simple, but it saves brains. Always wear a helmet when biking, skiing, riding a motorcycle, skateboarding, or playing contact sports like football. Buckle up in cars to reduce head injury in collisions.

• Fall-proof your environment: As we age, falls become a leading cause of head injuries. Keep your home well-lit and free of tripping hazards (loose rugs, clutter). Install grab bars in bathrooms. Ensure stairs have railings. If balance is an issue, use a cane or walker as needed – there’s no shame in safety.

• Protect your kids’ and grandkids’ heads: Make sure children use proper helmets and safety gear for sports and recreation. Teach them safe play techniques and the importance of reporting hits to the head. Early habits can prevent long-term problems.

• Avoid risky activities under the influence: Alcohol or certain medications can impair coordination – be extra cautious to not drive or do potentially risky physical activities when you’re not fully alert.

Of course, not every bump can be avoided. If you do have a significant head injury (you black out, or feel confusion afterward), see a doctor.

Repeated injuries compound damage, so giving your brain time to fully heal after a concussion is crucial. Protecting your head is about more than avoiding pain in the moment – it’s an investment in your cognitive future.

A healthy brain at 80 will be partly thanks to smart safety choices you made decades earlier.

12. Minimize Exposure to Air Pollution

It may surprise you, but the air you breathe can affect your brain health. Air pollution – especially fine particulate pollution from car exhaust, industrial emissions, and smoke – has been linked to higher risks of cognitive decline and dementia.

Scientists are still unraveling how pollution harms the brain, but it likely involves tiny particles triggering inflammation once they enter the bloodstream (or even directly travel into the brain via the nose). Recognizing this emerging evidence, the Lancet Commission in 2020 added air pollution as a new modifiable risk factor for dementia.

While we can’t individually control all environmental pollution, there are steps you can take to reduce your exposure and its impact:

• Check air quality forecasts: Many weather apps or websites will give a daily air quality index (AQI). On days when air pollution is high (for example, due to wildfires or smog), limit your outdoor activities if possible, especially strenuous exercise near high-traffic areas.

• Use air filters indoors: A high-quality air purifier in your home (particularly in the bedroom) can reduce indoor pollution and allergens. Also, regularly replace HVAC filters to ensure your home ventilation is clean.

• Avoid smoke: Cigarette smoke and wood-burning stoves/fireplaces contribute to indoor air pollution. Avoid smoking (as covered earlier) and minimize time around second-hand smoke. If you enjoy wood fires, make sure your area is well-ventilated.

• Support clean air initiatives: This could mean everything from using public transportation or electric vehicles (to reduce emissions), to advocating for policies that cut air pollution in your community. Cleaner air benefits everyone’s brains in the long run.

Living in a city like Los Angeles, we know smog and particulate matter are real concerns. Taking these precautions can help protect your brain from the silent damage of pollution. It’s an area where public health and personal health intersect: by caring about our environment, we care for our minds.

Conclusion: Lifelong Brain Health and Next Steps

Your brain is one of your greatest assets, and keeping it healthy is entirely worth the effort. As we’ve discussed, there are many actionable ways to support your brain health throughout life – from staying mentally active and socially connected to managing medical risks like blood pressure, diabetes, hearing loss, and more.

By adopting these 12 healthy habits, you’re stacking the odds in favor of a sharper, more resilient brain as you age. Research suggests that by doing so, we could prevent or delay a large portion of dementia cases – potentially freeing millions of people from cognitive decline. And even beyond dementia, these strategies will help you feel mentally sharper, more energetic, and emotionally balanced in day-to-day life.

At Achilles Neurology Clinic in Beverly Hills and Los Angeles, we are passionate about helping you achieve lifelong brain health. Our expert neurologist stays up-to-date on the latest research (like the Lancet Commission findings) and translates it into personalized care for our patients. We believe in a proactive, preventive approach to brain wellness.

Ready to take the next step? We invite you to come in for a comprehensive cognitive assessment to establish your brain’s baseline and identify any areas of concern. Based on your results and risk factors, we can craft a personalized prevention plan – including lifestyle modifications and medical interventions tailored to you. And if you have specific worries (memory issues, family history of Alzheimer’s, etc.), an expert consultation with our neurologists can provide answers and peace of mind. Taking action now can make a huge difference in your cognitive trajectory.

Your brain health journey is a lifelong marathon, not a sprint. Wherever you are in that journey – be it young adulthood, midlife, or senior years – remember that every positive change counts. It’s never too early, and never too late, to build habits that keep your brain strong. Start with one or two strategies from this list and build up gradually. Over time, these small steps become a lifestyle that empowers you to live life to the fullest, with a healthy mind guiding you all the way.

Achilles Neurology Clinic is here to help you every step of that journey. If you’re interested in optimizing your brain health or addressing any neurological concerns, don’t hesitate to reach out and schedule a visit. Here’s to keeping your brain healthy for life!

References:

1. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission – The Lancet

2. What is Cognitive Reserve? – Harvard Health

3. What is Good for the Heart is Good for the Brain – Age UK

4. Vascular Dementia – Mayo Clinic

5. How the Mediterranean Diet Can Impact Your Dementia Risk – Verywell Mind

6. Depression and Dementia Risk – Alzheimer’s Research UK

7. Dementia Resulting from Traumatic Brain Injury – PubMed Central