Neglected Practices for Optimal Brain Health

Have you encountered persistent beliefs regarding brain health, possibly including your own? For example: Dementia is hereditary; there’s nothing I can do to prevent it. Or Diet and lifestyle changes have a limited effect beyond a certain age; the damage is already done. Let’s delve deeper into these notions.

Your brain benefits from quality sleep

Good-quality sleep can lower your risk of developing dementia. Sleep deprivation has been identified as a risk factor for neurodegenerative diseases. Insufficient sleep can also diminish our ability to handle stress and may heighten the risk of depression. Although research hasn’t firmly established the link between depression and dementia, there are indications suggesting a potential connection.

Establishing consistent bedtime and wake-up routines, as well as creating a screen-free sleeping environment, can enhance sleep quality. It may also be wise to forgo the habitual nightcap, as alcohol can disrupt sleep patterns, potentially harming brain health, and may lead to brain shrinkage over time, even with moderate consumption.

Maintaining Oral Health is Key to Brain Health

The state of our oral microbiome plays a significant role in brain health and the likelihood of developing Alzheimer’s disease. Increased tooth decay and loss is correlated with a higher dementia risk, and interestingly, the bacteria in our mouths can be influenced by our diet.

A Mediterranean-style diet, characterized by whole foods and minimal ultra-processed items, supports a healthier oral microbiome. Notably, a decade of adhering to the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, regardless of age, is linked to a 25% reduction in the risk of developing Alzheimer’s disease.

Can You Hear Me Now?

Hearing loss associated with aging can elevate the risk of cognitive impairment and dementia (though not specifically Alzheimer’s disease). Additionally, social isolation linked to hearing loss may contribute to an increased risk of dementia.

You can reduce your risk of hearing loss, or at least mitigate early-onset hearing loss, by minimizing exposure to loud sounds and using protective gear whenever possible (including at concerts).

The Heart-Brain Link

Adequate cardiovascular health is critical for optimal brain function, though this connection is often overlooked. Research indicates that high blood pressure during midlife correlates with an increased risk of cognitive decline and dementia. Fortunately, effective management of high blood pressure can be achieved through a wholesome diet and regular physical activity, both of which are also beneficial for brain health.

While coronary heart disease (CHD) and diabetes individually pose modest risks, their combined occurrence significantly heightens the risk of vascular dementia. A history of CHD is related to nearly a 30% increase in dementia risk, which doubles in the presence of heart failure.

While these statistics may seem daunting, the positive news is that dietary and lifestyle modifications can dramatically enhance cardiovascular health, thereby significantly reducing the likelihood of both heart and brain issues over time.

Foods to Support Brain Health

Incorporating a daily serving of blueberries may enhance memory, decrease the risk of cognitive decline, and lower systolic blood pressure (the upper number).

A notable study found that regular consumption of dark leafy greens can help slow down age-related cognitive deterioration. Additionally, beans, which some might refer to as the “magical fruit,” are associated with a reduced risk of cognitive decline.

The key takeaway is to adopt a plant-centered diet (which need not be exclusive) rich in polyphenols, protein, and healthy fats sourced from vegetables, fruits, coffee, tea, legumes, whole grains, and nuts. This approach can help decrease the risk of cognitive decline and neurodegenerative diseases.

Enhancing Brain Health with Supplements

Once you’ve established the basics—sleep, exercise, and nutrition—you might consider herbal remedies and supplements to further support your brain health:

• Sage, spearmint, and lemon balm may positively influence sleep, anxiety, and working memory.
• Bacopa monnieri and Ginkgo biloba have long been utilized for enhancing mental alertness, although research findings on their cognitive advantages vary.
• Coenzyme Q10 might serve as a neuroprotective agent, as could n-acetylcysteine (NAC).
• Sulforaphane, which can penetrate the blood-brain barrier, may help reduce neuroinflammation, while lion’s mane mushroom has shown potential for brain protection in animal studies.

This article originally appeared in the October 2025 issue of alive magazine.