10 Everyday Habits Neurologists Recommend for a Healthier Brain

For centuries, people have searched for ways to keep the mind sharp and ward off memory loss. Today, science tells us that while there’s no magic pill to prevent dementia, the choices we make every day can have a huge impact on long-term brain health.

Neurologists and neuroscientists emphasize that small lifestyle changes—from exercise to oral hygiene—can dramatically reduce the risk of cognitive decline. In fact, research suggests that nearly 45% of dementia cases could be delayed or even prevented with healthier daily habits. The good news? It’s never too early or too late to start.

Here are 10 neurologist-approved habits that can help keep your brain strong for years to come.

1. Protect Your Head

Head trauma is one of the biggest preventable threats to brain health. Repeated concussions and traumatic injuries are linked to chronic traumatic encephalopathy (C.T.E.) and dementia. Wearing a helmet during biking, skiing, or motorcycling is one of the simplest ways to safeguard your brain.

2. Protect Your Hearing

Hearing loss is closely tied to dementia risk. Scientists believe that reduced auditory input can shrink brain regions involved in memory and processing. Use earplugs around loud machinery, get your hearing checked regularly after age 50, and don’t delay getting hearing aids if you need them.

3. Take Care of Your Vision

Vision impairment is also strongly linked to cognitive decline. A 2023 study found that one-third of older adults with significant vision loss also had dementia. Regular eye exams, glasses, or corrective surgery can help keep your sensory input—and brain activity—strong.

4. Keep Moving

Even a short daily walk increases blood flow to the brain, delivering oxygen and nutrients that support memory and cognition. Avoid prolonged sitting by standing up every 20 minutes or using less supportive seating to engage your core.

5. Manage Your Cholesterol

“Bad” cholesterol (LDL) contributes to hardened arteries, limiting blood flow to the brain. High cholesterol raises the risk of stroke and cognitive decline. A heart-healthy diet, regular exercise, and medication (when needed) can protect both your heart and your mind.

6. Floss Daily

Oral health and brain health are more connected than many realize. Gum disease and oral infections can trigger inflammation and even spread to the brain. Daily brushing, flossing, and regular dental visits help reduce risks tied to dementia.

7. Stay Socially Engaged

Isolation and loneliness increase the risk of depression, dementia, and even premature death. Joining a book club, gardening group, or simply sharing regular meals with friends can help keep your mind active and your mood positive.

8. Reduce Air Pollution Exposure

Air pollution has been linked to cognitive decline, likely due to fine particles that trigger inflammation in the brain. On smoggy or smoky days, wear a mask, use indoor air filters, and minimize outdoor exposure to protect your brain.

9. Watch Your Neck

Neck injuries can reduce blood flow to the brain and even cause clots. Protect yourself by avoiding aggressive neck manipulations, wearing a seatbelt, and being cautious during activities that strain the neck.

10. Prioritise Sleep

Good-quality sleep is vital for consolidating memories and clearing waste from the brain. Aim for 7–9 hours per night. If you struggle with sleep, consider relaxation techniques, blackout curtains, or keeping a sleep diary to identify issues.

Final Thoughts

Your brain is your body’s command center, and it deserves daily care. While no single habit can guarantee lifelong sharpness, combining these small steps builds resilience against cognitive decline. From protecting your senses to prioritizing sleep and social life, the everyday choices you make can help keep your brain healthy and strong well into older age.

References

• Feldman, E. (University of Michigan Neuroscience Institute). (2024). Brain health and dementia prevention insights. University of Michigan.

• Bevins, E., Song, S., Choi, J., Testai, F., Raji, C., Bickart, K., & Cory-Slechta, D. (2023). Neurologists’ lifestyle recommendations for brain health. The New York Times.

• Livingston, G., Mukadam, N. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet, 396(10248), 413–446.