Take care of the brain It does not depend solely on genetic factors or miraculous solutions. Daily habits, from the way we move to how we manage rest, stress and risk exposure, play a key role in preserving memory, thinking and cognitive functions over time.
Various specialists in neurology and neuropsychology agree that adopting healthy routines can be decisive in reducing the probability of developing neurodegenerative disorders and improving quality of life in old age.
Daily actions profoundly impact long-term brain health, agree neurologists and neuropsychologists consulted by SELF. Specialists maintain that the prevention of dementia depends above all on maintaining constant daily habits and not on quick solutions.
The first habit that neurologists try to avoid is sedentary lifestyle. Antonio Puente, head of psychology in the department of psychiatry and behavioral sciences at George Washington University, explained to SELF that The key to preserving mental acuity is in modifying your lifestyle and not in miraculous remedies.
Both he and Luis Compres Brugalboard-certified neurologist Baptist Health Miami Neuroscience Instituteinsist on the importance of regular movement.
He points out that “the key is to take advantage of free time and fill it with short bursts of movement; these accumulate and can make a difference for brain health in the short and long term.” Recent research supports that even brief sessions of vigorous exercise, lasting just five minutes, can significantly reduce the risk of developing dementia.
Stress management is another pillar. Claudia Muñoza neurologist and board-certified neurohospitalist in Emeryville, California, shared with SELF that seeks to moderate your reaction to small daily discomforts.
He explains that the panic reaction activates the fight or flight response, releases neurotransmitters such as adrenaline and produces hormonal changes that, if repeated, affect the brain in the long term. He clarifies: “It’s not that stress necessarily leads you down the path of dementia, but rather that every time you become agitated, you reinforce certain negative pathways or networks within your brain.” That’s why, advises encouraging more balanced responses to daily setbacks.
Adequate sleep is another priority habit. Shae Datta, a board-certified neurologist at NYU Langone Hospital on Long Island, believes it is essential sleep between seven and eight hours each nightaccording to what he told SELF.
During rest, the brain activates the glymphatic system, responsible for eliminating cellular waste that, if accumulated, increases the risk of dementia. Dr. Puente points out that sleep is the time when the brain processes and stores memories, so a lack of rest increases the likelihood of forgetting important experiences.
For his part, Dr. Compres Brugal has implemented routines to improve sleep quality: Turn off screens an hour before bedtime, dim the lights, and do relaxing activities like reading. Additionally, limit caffeine to a cup of coffee in the morning and avoid drinking it later in the day, according to statements to SELF.
The prevention of brain injuries is another priority for the neurologists consulted. Dr. Puente warns in SELF about the risks of riding bicycles or scooters without a helmet, since even at reduced speeds, a fall can cause severe brain damage.
He highlights: “Several studies have shown that a single brain injury, including mild head trauma, can significantly increase the risk of developing dementia in the future.” Therefore, never use this type of transport without head protection.
Finally, Alcohol consumption, even in moderate quantities, is a behavior that specialists avoid or restrict as much as possible.
Both Dr. Puente and Dr. Datta opt for abstinence most of the time, as they explained to SELF. Although neuronal damage linked to excessive alcohol consumption is documented, current research mentioned by SELF indicate that even one or two drinks a day can affect brain structure and increase the risk of dementia. Motivated by these findings, Dr. Datta has stopped drinking for almost two years and only consumes alcohol on very special occasions.
These five habits, pointed out by specialists, are supported by research such as that of the Harvard School of Public Health, which recommends maintaining physical activity, taking care of sleep, managing stress, preventing head injuries and limiting alcohol to reduce the risk of cognitive decline and dementia.
When analyzing these habits, both Dr. Muñoz and Dr. Puente and Harvard Health consider essential recognize risks and act with intention. Awareness about the impact of daily decisions allows each person to define which practices are part of their search for brain health and which ones are preferable to avoid, concludes SELF.
