10 Ways to Improve Brain Health

By March 28, 2023March 29th, 2023No Comments

The brain is arguably the most important organ in our bodies, controlling all of our bodily functions and allowing us to think, feel, and experience the world around us. Maintaining good brain health is crucial for living a healthy and fulfilling life, yet it is often overlooked. Fortunately, there are many ways to improve brain health, and in this blog post, we will explore ten of the most effective methods.

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  1. Exercise Regularly: Exercise has been shown to have a positive impact on brain health by increasing blood flow and oxygen to the brain, promoting the growth of new brain cells, and reducing the risk of cognitive decline. A study published in the journal Neurology found that people who exercised regularly had larger brain volumes and better cognitive performance than those who did not exercise regularly [1]. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to reap the brain-boosting benefits.
  2. Get Enough Sleep: Sleep is essential for good brain health, as it allows the brain to rest and recover. Lack of sleep has been linked to a range of negative effects on the brain, including impaired cognitive function, memory loss, and mood disorders [2]. Aim for 7-8 hours of sleep each night to ensure your brain has enough time to rest and recover.
  3. Eat a Healthy Diet: A healthy diet is essential for good brain health, as the brain relies on a steady supply of nutrients to function properly. Eating a diet rich in fruits, vegetables, whole grains, and lean protein can provide the nutrients your brain needs to function at its best. Studies have shown that a Mediterranean-style diet, which is rich in fruits, vegetables, whole grains, and healthy fats, can improve brain health and reduce the risk of cognitive decline [3].
  4. Reduce Stress: Stress is a natural part of life, but chronic stress can have a negative impact on brain health. Prolonged exposure to stress hormones such as cortisol can damage brain cells and impair cognitive function. Finding ways to reduce stress, such as meditation, yoga, or spending time in nature, can help protect your brain from the harmful effects of chronic stress [4].
  5. Stay Socially Connected: Social isolation has been linked to a range of negative effects on brain health, including increased risk of cognitive decline and depression. Staying socially connected by spending time with friends and family, volunteering, or joining social groups can help protect your brain and improve your overall well-being [5].
  6. Learn Something New: Learning a new skill or hobby can help keep your brain active and healthy. Research has shown that engaging in mentally stimulating activities, such as learning a new language or playing a musical instrument, can improve cognitive function and reduce the risk of cognitive decline [6].
  7. Practice Mindfulness: Mindfulness meditation has been shown to have a positive impact on brain health by reducing stress, improving mood, and enhancing cognitive function. Studies have found that regular mindfulness practice can increase gray matter in areas of the brain involved in attention, memory, and emotion regulation [7].
  8. Challenge Your Brain: Challenging your brain with new and complex tasks can help improve cognitive function and protect against cognitive decline. Activities such as puzzles, brain games, and reading can help keep your brain sharp and healthy [8].
  9. Protect Your Brain: Protecting your brain from injury is essential for maintaining good brain health. Wearing a helmet when cycling or participating in contact sports, using seat belts when driving, and taking steps to prevent falls can all help protect your brain from injury [9].
  10. Stay Active Mentally: Staying mentally active as you age can help protect your brain from cognitive decline. Engaging in mentally stimulating activities such as reading, writing, and playing games can help keep your brain healthy and functioning at its.


  1. Erickson KI, Voss MW, Prakash RS, et al. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci U S A. 2011;108(7):3017-3022. doi:10.1073/pnas.1015950108
  2. Stickgold R. Sleep-dependent memory consolidation. Nature. 2005;437(7063):1272-1278. doi:10.1038/nature04286
  3. Singh B, Parsaik AK, Mielke MM, et al. Association of Mediterranean diet with mild cognitive impairment and Alzheimer’s disease: a systematic review and meta-analysis. J Alzheimers Dis. 2014;39(2):271-282. doi:10.3233/JAD-130830
  4. McEwen BS. Protective and damaging effects of stress mediators. N Engl J Med. 1998;338(3):171-179. doi:10.1056/NEJM199801153380307
  5. James BD, Wilson RS, Barnes LL, Bennett DA. Late-life social activity and cognitive decline in old age. J Int Neuropsychol Soc. 2011;17(6):998-1005. doi:10.1017/S1355617711000531
  6. Verghese J, Lipton RB, Katz MJ, et al. Leisure activities and the risk of dementia in the elderly. N Engl J Med. 2003;348(25):2508-2516. doi:10.1056/NEJMoa022252
  7. Hölzel BK, Carmody J, Vangel M, et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res. 2011;191(1):36-43. doi:10.1016/j.pscychresns.2010.08.006
  8. Willis SL, Tennstedt SL, Marsiske M, et al. Long-term effects of cognitive training on everyday functional outcomes in older adults. JAMA. 2006;296(23):2805-2814. doi:10.1001/jama.296.23.2805
  9. Centers for Disease Control and Prevention. Injury Prevention & Control: Traumatic Brain Injury & Concussion. Accessed March 15, 2023.