Best Brain Health Habits: What You Can Do To Maintain Your Brain

Every day you make choices that affect your health. Maybe you exercise, think about what you’re eating, and try to get a good night’s sleep. And if you go for an ice cream or grab that apple cider donut at breakfast, that’s also okay, as you’re allowed to occasionally enjoy yourself. But the habits you stick to day in and day out will have a big impact on your health, including your brain health. So it’s useful to read what experts do on a daily basis to keep their brains sharp and nourished, and it’s valuable to see what new research unearths about daily healthy brain habits.

First, let’s go to the experts. Consider the wisdom shared by Dr. Ronald Peterson, a top cognitive researcher (he established the concept of Mild Cognitive Impairment) and head of the Mayo Clinic Study of Aging. In a recent interview in The Washington Post, Dr. Peterson shared the habits he himself is committed to in order to keep his 80-year-old brain healthy and sharp. Among his most common habits? Exercising at least 3 days per week, keeping his mind intellectually active (learning new skills, engaging in hobbies), staying connected with family and friends and nurturing social connections, and getting regular, quality sleep. It’s not brain surgery — it’s just common sense about daily activities proven to provide substantial support for aging brains. 

The BBC has recently run a series of articles adding to these expert opinions on how to maintain your brain. In one recent post, which focused on lessons from the most important studies on lowering your dementia risk, the wisdom shared largely mirrored the recommendations of Dr. Peterson from the Mayo Clinic, focusing on exercise, diet, social connections, and sleep. But studies show that other factors may have an important role to play: For example, suggestions included lowering your exposure to air pollution, fostering a positive mindset, and keeping your eyes engaged, with such activities as reading, playing computer games, or even noticing nature on outside walks. In another recent article, the BBC shared 7 surprising habits that experts from Cambridge swear by to support their cognitive health and slow cognitive decline, most of which were no big surprise if you’re already committed to healthy aging. Again, with a focus on social connections, good sleep, physical activity, and healthy eating, it appears that these factors form a solid foundation for supporting your brain (and your health more broadly), no matter your source of expertise. However, the Cambridge researchers (who are authors of the recent book Brain Boost) also recommend savvy (and limited) use of smartphones, mindfulness and focusing in the moment rather than worrying about the future, and, interestingly, expressions of kindness, perhaps through volunteer activities, for mental and emotional support. New research published in the journal Translational Psychiatry reports that by helping other people, your brain may actually look younger (and be healthier) than the brains of those who do not engage in such acts of kindness. According to this research, there appears to be a link between offering social support to others and brain health, even if your lifestyle doesn’t otherwise support healthy brain aging. Concluding that “everyday prosocial behavior is a potential neuroprotective pathway in mid-late adulthood,” perhaps you can do good and do well for your brain just by helping others. So put your name on that sign-up sheet and read more here. And for some ongoing and inspiring expert recommendations and insights on how to support your brain as you get on in years, you may want to start stimulating your mind by listening to the podcast The Art of Aging: A show dedicated to living well with an aging brain, brought to you by experts from the Penn Memory Center. 

Finally, if you’re looking for further expert research that provides additional paths for better brain support, consider the new study published in the journal Food & Function. This randomized controlled study of a group of 31 healthy adults, aged 60-75, examined the brain impact of daily peanut eating. In particular, it focused on the impact of peanut consumption and insulin responsiveness in the brain, something that supports memory and cognition but tends to decline in older brains. Researchers determined that those participants who consumed 2 servings per day of unsalted, skin-roasted peanuts for the study duration of 16 weeks improved their brain’s insulin responsiveness in regions important for memory. It’s unclear exactly how this happened, perhaps due to the nutrients found in peanuts. More research will be needed to test this association, but for now, grab a handful of Planters and read more here.