New Year, New You: 5 Resolutions for Better Brain Health

An estimated 96 million Americans set health and wellness resolutions each year. If you’re among them, your brain health is a smart place to start. Involved in everything from your moods and memory to your ability to speak and forge meaningful relationships, the brain deserves TLC.

Board-certified neurologist Dr. Farhad Elyaderani and his team in New Rochelle and Yonkers, New York, provide exceptional neurology care for adults of all ages. As you begin a new year, consider the following habits for better brain health.

1. Stay physically active

Routine exercise can improve your brain function, protect you from cognitive decline, and reduce your risk for types of dementia, including Alzheimer’s disease. An extensive study showed that adults who regularly engage in moderate exercise have a 36% lower stroke risk than inactive adults.

To boost your brain health, aim for about 150 minutes of moderately intense aerobic exercise per week. Good examples include walking, dancing, biking, and swimming.

2. Prioritize restful sleep

Sleep is as crucial for your brain and water and food. Restful sleep allows your brain to form and maintain pathways essential for learning, creating new memories, and concentration. Sleep also allows nerve cells in your brain to communicate with the rest of your body and helps remove toxins from the brain. 

Most adults need 7-9 hours of sleep per night to support optimal brain function. Other helpful aims include going to bed and waking at similar times, sleeping in a dark, calm environment, and avoiding screen time before bed. Avoiding caffeine for 6-8 hours before sleep can help, too.

3. Reduce your fall risk

Falling and hitting your head can cause traumatic brain injuries (TBIs), raising your risk for poor brain function and accelerating conditions like dementia. TBIs are also the leading cause of seizure disorders.

To lower your risk of fall-related brain injuries, consider these habits:

• Eat a nutritious diet, sufficient in calcium and vitamin D 
• Engage in balance and strength exercises
• Wear supportive, non-slippery shoes 
• Schedule annual vision and hearing tests
• Use a night light in bathrooms and hallways
• Use helpful aids, such as railings or a walker
• Wear a helmet when biking or playing contact sports

Certain medications can raise your risk of falling, so talk to your prescribing provider if you notice difficulties concentrating or walking with ease. 

4. Eat a brain-healthy diet

Beyond keeping your bones strong to prevent weakness and falls, a nutritious diet can directly benefit your brain. A brain-healthy diet helps protect against inflammation and oxidative damage, supporting better cognition.

Such a diet emphasizes vegetables, leafy greens, colorful fruits (such as berries), and whole grains (such as oats and brown rice). Brain-healthy protein sources include legumes, baked or grilled fish,  lean poultry, and low-fat dairy products. For healthy fats, choose nuts, seeds, and olive oil. Choose whole, natural foods over heavily processed fare most often. 

Avoid “brain-boosting” dietary supplements, many of which aren’t studied. If you struggle to meet your nutrient needs, talk to our team about solutions. 

5. Stay on top of your medical needs

Many brain issues come on gradually. By getting checked out medically when symptoms arise, you can ensure early diagnosis and treatment before they worsen. Annual physicals can help protect your brain, too, by detecting asymptomatic issues early. 

If you start treatment for a brain condition, follow your treatment plan closely. Our team is available to help you address any challenges that may crop up.

To learn more about improving your brain health or get started with personalized care, call Dr. Farhad Elyaderani or request an appointment online today.