A daily checklist to better protect your brain

Protecting your brain can help you age better and live longer.

A healthy lifestyle – staying active, eating well and getting enough sleep – is the best way to protect the brain.

Taking care of your brain reduces risk for dementia and cognitive decline, which impacts more than 7 million Americans.

But certain habits could be hurting your brain without you knowing it, according to Dr. Randy D’Amico, director of the Brain and Spine Metastasis Program of Neurosurgery at New York City’s Northwell Lenox Hill Hospital. “Basically every single thing that we’re doing now is shaping our brain health down the road,” he told The New York Post.

Limiting certain habits may help prevent unknown damage down the line, experts say.

Freshen up

Some 60 percent of the American diet is ultra-processed, Stanford Medicine says. Ultra-processed foods are made with ingredients that wouldn’t be found in a kitchen, such as chemical preservatives and artificial colors.

These foods have been linked to a heightened risk of cancer and premature death, dozens of studies have found. They’re also tied to a raised risk of dementia, with eating even a single serving leading to increased risk, according to Australian researchers. Although it’s not yet known exactly why risk rises with more of these foods.

Choosing fewer ultra-processed foods at the grocery store can help limit these effects. Check the nutrition label, and add more fresh produce to your diet. Make homemade tomato sauce instead of store-bought sauce for pizza or pasta and crunch on nuts or popcorn instead of chips.

Keep moving

People who sit for 10 hours or more daily have a higher risk of developing dementia, according to Harvard researchers.

The solution may seem obvious clear: getting up and moving around regularly. But exercising while sitting can make a difference, experts say.

“Doing a series of moves with your arms and legs – such as arm circles, air punches, leg lifts and marching or stepping – will increase your heart rate and get your blood flowing,” Janice McGrail, a physical therapist, told Harvard.

Get help

People who suffer from depression are more likely to develop dementia. That’s more than 21 million Americans, according to the latest federal data.

Working to improve mental health and treat depression can lessen that risk, British researchers say.

That can mean taking necessary antidepressant medication, going to cognitive behavioral therapy or spending more time with friends and family.

Stop smoking

Smoking cigarettes has been tied to premature brain aging and stroke. The practice can also raise the risk of dementia by nearly a third, Henry Ford Health says. These threats are in addition to the addictive qualities of nicotine in cigarettes.

Smoking cannabis is harmful, too. The depressant can cause permanent IQ loss at a young age, according to federal data.

Quitting can lower the risk of cognitive decline back to levels similar to those who have not smoked, according to the Alzheimer’s Association.

If you can’t quit cold turkey yet, consider reducing the cigarettes smoked per day, use nicotine patches or gum or avoid places and situation where and when you might usually smoke.

Stay hydrated

Making sure you drink enough water can also determine whether you get enough sleep, have enough energy throughout the day and your brain is functioning well. Not getting enough water over time can lead to brain swelling that makes everyday tasks harder, Georgia Tech University researchers say.

Everyone’s hydration needs are unique, body size is a good indicator. A person with a larger body mass needs more water, other research from the University of Michigan shows. The same is true for people who have more muscle mass. That’s because water makes up over 75 percent of muscle.

However, water might not be enough on its own, depending on your level of activity and overall health. Especially after a workout, a sports drink, coconut water or bone broth can help the body retain water thanks to minerals known as electrolytes.