Advice on how to keep your brain healthy from a Nurse Practitioner and Research Scientist

Brain Health - it’s not exactly sexy, but it’s the boss when it comes to your overall health. After all, without a healthy brain, you wouldn’t be able to enjoy the activities you love the most, whether it be a solo run, a competitive trivia game with friends, or rolling-on-the-floor giggles with your little one.

Having a healthy mind is crucial. Here are my five daily habits and activities I do every day to promote and improve brain function. It’s advice you and your brain cannot miss.

1. Regularly exercise your mind

Just like the rest of your body, keeping your brain active and engaged is key to optimal brain health. My brain is busy all the time and not necessarily with work. I love puzzles, crosswords, or Sudoku, reading the paper, and challenging my brain to learn and do new and different things constantly.

And the benefits have been proven: In a recent study conducted by the University of Exeter, researchers found people who regularly completed word puzzles were found to have a brain that clocked in 10 years younger than their actual age. If puzzles are not your thing, don’t sweat! Learning new skills or languages, regularly reading, and otherwise engaging your brain in different ways can help.

2. Munch on brain food

Including healthy foods in your daily lifestyle is the recipe for total brain health. Stick to foods rich in omega-3 fatty acids and other nutrients that help boost brain health, like fatty fish (think salmon or mackerel), eggs, yogurt, and fresh juice. If able, eat a lot of nuts and whole grains rich in vitamin E, an antioxidant known for supporting healthy brain function.

Be sure to include lutein-rich foods, like dark, leafy green vegetables (e.g., kale, spinach, collard, and turnip greens), as well as peas and eggs. In a 2017 study published in Frontiers in Aging Neuroscience, lutein was shown to have a protective effect against cognitive decline.

Do not forget about foods that contain polyphenols, like red grapes, cranberries, blueberries, and tomatoes, which help decrease inflammation, the enemy of good brain health.

3. Sweat it out

Breaking a sweat is also a daily part of my routine. I get some exercise every day for 30 minutes - walking, riding a bike, running, whatever! Recent research presented by the Cognitive Neuroscience Society (CNS) showed that regular exercise has long-term effects and immediate ones for brain and mental health. Just one sweat session can lead to an instant cognitive boost.

The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity aerobic activity (like brisk walking or dancing) or 75 minutes per week of vigorous aerobic exercise (such as running, cycling, or swimming laps). You can also do a combination to make sure you clock in your weekly recommendation.

4. Live with purpose

One of the things that help keep my brain healthy is moving through the day with a purpose. As a nurse practitioner and research scientist, I have a built-in purpose, my patients. However, my purpose goes far beyond that, my family, my friends, and the high school rowing team I volunteer coach.

Living with purpose is one of the nine tentpoles of Blue Zones communities (the areas that have some of the healthiest and longest-living populations on the planet), as it’s often associated with happiness and better mood. Additionally, a 2014 study showed that participants who volunteered reported “significantly better physical and mental health” than those who didn’t volunteer.

5. Drink up

Whether it’s a cup of coffee or drinking water, both make my list for better brain health. The benefits of caffeine help maintain energy levels and stay more alert. Research shows there are compounds in coffee that impact the brain proteins connected to Parkinson’s and Alzheimer’s diseases.

As for water, refill as much as possible. Staying hydrated helps the skin look healthy, helps keep hunger at bay, and, most importantly, prevents dehydration which negatively affects the brain. Symptoms of dehydration include poor concentration, coordination, and mood. For some people, drinking plenty of water can help ward off headaches.