By Alexandra Isham, Alliance Intern from Ohio State University ‘25
Optimal brain health is crucial for maintaining a fulfilling and energetic life and boosting creativity, focus, and one’s overall well-being. Unfortunately, there are significant threats on the rise that can heavily uproot mental well-being. An alarming 7.1 million people in the US are living with Alzheimer’s and other dementias, including symptoms like memory loss, cognitive decline, and psychological changes, according to the Alzheimer’s Association. They add that the US will spend $360 billion for dementia care in 2024.
“Brain health is impacted by choices made over a lifetime,” Cleveland Clinic’s Brain Health Center Director Dr. Dylan Wint told HuffPost. There is a physician consensus that there are universally recognized ways to enhance cognitive function even though genetics, chronic illness and individual risk factors can impact dementia, according to HuffPost. Dementia experts conclude that adopting seven brain health guidelines can possibly help avert dementia, while maintaining sharpness and ensuring a vibrant and engaged mind throughout life.
Cedars-Sinai’s director of Memory & Healthy Aging Dr. Zaldy Tan says, “Brain health is the state that allows a person to adequately perform important day-to-day functions such as purposeful movements, communication, thinking and learning,” emphasizing the foundation for a vibrant and engaged life. I was shocked to learn there are about 500,000 new cases annually in the US…and the numbers are rising. It made me realize how crucial brain health is to performing everyday tasks, as well as things I love like dancing, creating art and learning.
7 Simple Steps to Boost Your Brain Health and Quality of Life
- Creative and Unique Exercise – Research has proven that regularly incorporating exercise into your weekly routine enhances cognitive functioning. It reduces stress, counters anxiety-inducing hormones, and sharpens memory. As Dr. Tan further explains, “Physical exercise is important to ensure healthy arteries and adequate blood flow to the brain, and also reduces the risk for falls which can lead to head trauma.”
You don’t have to train for a marathon or become a gym rat; what matters most is consistency over intensity. “Find ways to incorporate more movement into your daily life—whether it’s walking, dancing, or gardening,” advises Alzheimer’s Association VP Heather Snyder.
This inspired me as I’m a busy college student and often don’t have time for an extensive workout routine. I strive for fun and exciting workouts to get my body feeling motivated and energized. My personal favorites are yoga, swimming, hiking and soccer! - Give Your Brain a Workout – Though the brain isn’t a muscle (it’s an organ!), treating it like one can be extremely beneficial. Experts suggest that developing new skills can enhance neuroplasticity, helping the brain adapt, change, and grow. Consider trying brain games, picking up a new hobby, taking a class, or learning a new language or instrument, explains Wint.
He adds, “When determining whether an activity can have some cognitive benefit, what’s most important is that you are challenged and learning.” My favorite brain-boosting hobbies include listening to jazz and oldies music, creative writing, painting, photography, reading classic novels, and engaging in meaningful conversations with loved ones. Enjoying these activities enriches my life while stimulating my mind. - The Power of Sleep Unveiled – Getting a good night’s sleep is more than just a luxury — it’s essential for keeping your brain in top shape. Experts recommend at least seven hours of uninterrupted, restorative sleep each night. Men need 7-8 hours of sleep where women need 8-10 plus hours, according to Deseret. Snyder emphasizes the importance of sleep for your brain to flush out toxins, which are linked to a higher risk of developing dementia and other cognitive issues.
Snyder further remarks that sleep plays a key role in consolidating memories, processing emotions and boosting problem-solving skills. Prioritizing your sleep can have a significant impact on your overall cognitive health and well-being. - The Art of Giving Your Brain a Break – Tan notes that in addition to getting enough sleep, it’s crucial to schedule intentional downtime to help your mind relax and reset. He further states that just as muscles require recovery after exercise, your brain benefits from rest after a busy or stressful day. He suggests that self-care activities, such as taking short naps or practicing meditation, can help your mind rest.
Activities I prefer to calm my mind and body include resting in nature, listening to relaxing music, stretching, being surrounded by animals, and falling asleep while reading a good book. - Finding Balance: Managing Stress and Blood Pressure – Huff highlights that managing chronic stress and high blood pressure is vital for improving cognitive health. According to Tan, chronic stress can elevate blood pressure, negatively impacting both brain and heart health. Studies reveal the connection between high blood pressure and memory loss, reduced planning and organizational skills, and an increased risk of stroke.
This astounded me as someone who is often stressed from college and life endeavors. It brings into focus how vital it is to find adequate ways to manage stress and keep blood pressure levels in check. Addressing these challenges is not only about enhancing overall well-being but also crucial for preserving cognitive function in the long term. Making these adjustments can have a significant impact on both your mental and physical health. - Embrace Connection: The Power of Staying Social – Avoiding social isolation is another crucial aspect of maintaining brain health the article emphasizes. “As social beings, the human brain thrives on interacting with others… When this does not happen, our memory and cognition can decline over time,” Tan states “It is important to keep engaged and connected with others.”
You don’t have to push yourself into a bustling social life if that’s not your thing. Instead, choose social activities that resonate with you personally. Wint recommends options like connecting with loved ones, joining sports or cultural groups, exploring spiritual communities, or volunteering with causes you care about.
Society can place a lot of expectations on us, but it’s essential to remember that everyone’s social preferences are unique. For me, a perfect social outing might involve a relaxed picnic in the park, while for others, it could mean something else entirely. - The Rewards of Quitting or Cutting Back on Smoking – The article states that the physical health risks of smoking cigarettes are well-known, but the impact on mental health is equally noteworthy. Substantial evidence suggests that smoking can lead to brain volume loss and premature aging, which increases the risk of developing Alzheimer’s disease or other forms of dementia. Snyder noted that “quitting smoking can lower the risk of cognitive decline back to levels similar to those who have not smoked.”
The HuffPost concludes by stating that while quitting smoking entirely is best for cognitive health, it’s important to acknowledge that not everyone may be ready or able to stop smoking completely. In such cases, it’s helpful to consider practicing tobacco harm reduction, such as switching to modern smokeless tobacco products or reducing overall intake. And remember that even if you don’t smoke, you essentially are if you are exposed to second-hand smoke or even third-hand smoke (on clothing, car seats and furniture).
An Important Addition – Assuring a Healthy Gut Biome for a Healthy Brain
While this is a list of key things you can do, it omits a number of equally important lifestyle and dietary considerations for brain health, including having a healthy gut biome from eating foods and taking supplements that are rich in pre- and probiotics. Some of this is shared in our article about the brain-gut connection.
What All of This Means for Me
This reality underscores the importance of nourishing yourself with healthy foods, enjoying fun and unique workouts, and embracing other brain-boosting habits. It’s not just about making choices — it’s about truly investing in your well-being so we can live and thrive. A healthy brain lets us feel deeply for others, experience the thrill of falling in love, and fully embrace life’s wonders. Cognitive health is essential for enjoying an active life and connecting meaningfully with the world around us.
In a world filled with challenges, there are phenomenal opportunities for solutions and our job is to show people how they can embody them and truly create a future that can work for everyone – the world of sustainability. Having written this article, I’m now inspired to implement these 7 steps into my daily routine.