7 ways to boost your brain
Jan. 6, 2025—The new year is a great time to start on healthy changes—for your body and your mind. Here are seven simple yet powerful changes that may give your brain a boost this year and in the years to come.
1. Eat more vegetables
Research suggests a link between a produce-packed diet and better thinking and memory. According to the National Institutes of Health, people who followed a diet like the plant-centric MIND diet had a slower rate of cognitive decline compared to people with different eating habits.
2. Take care of your teeth
It might not seem like brushing and flossing have anything to do with your brain, but research shows a link between excess mouth bacteria and an increased risk of Alzheimer's disease, according to the American Academy of Neurology (AAN).
3. Pump iron
You already know weight training can help you maintain your muscles as you age. Turns out, it helps keep your brain sharp as well. You don't have to lift like Hercules either. Some research has found that low-intensity strength training combined with good old walking beat out both high-intensity aerobic exercise and high-intensity strength training, reports the AAN.
4. Start a new hobby
This is the perfect time to jump into a hobby you've always wanted to try. Trying something new prompts the brain to develop new synapses, says the AAN. And you'll get brain bonus points if you sign up for a class that connects you with others. Social engagement is another key to brain health.
5. Stay on top of your health
Make appointments for those medical checkups. You'll be able to spot and treat issues, like high blood pressure and diabetes, that can have a negative impact on brain health. If you smoke, your healthcare provider can share resources to help you stop. Quitting smoking can lower your risk of cognitive decline, notes the Alzheimer's Association.
6. Go for a daily walk
Any kind of physical activity can increase your number of brain cells, according to the Michael J. Fox Foundation for Parkinson's Research. Walking is a particularly accessible choice. Not only is it a free form of fitness that requires no special equipment, going for a walk is a wonderful way to catch up with a friend. If you can, time your walk for after dinner. That can help control blood sugar, notes the AAN.
7. Sleep better
While you snooze, the brain is busy consolidating and storing memories. Adults need seven to nine hours of sleep on average. Good ways to ensure high-quality sleep are to go to bed and wake up at the same time each day, exercise, and take time to relax—and shut down screens—before lights out.
Sources
- Alzheimer's Association. "10 Healthy Habits for Your Brain." https://www.alz.org/help-support/brain_health/10-healthy-habits-for-your-brain.
- Brain and Life. "Try These Habits for a Healthy Brain on World Brain Day—and Every Day." https://www.brainandlife.org/articles/daily-habits-for-brain-health.
- Michael J. Fox Foundation for Parkinson's Research. "Better Brain Health." https://www.michaeljfox.org/brainhealth.
- National Institutes of Health. "Healthy Eating Linked to Better Brain Health." https://newsinhealth.nih.gov/2024/12/healthy-eating-linked-better-brain-health.