(Statepoint) One in two people in the United States is affected by a neurological disease or disorder, according to a study by the American Academy of Neurology, the world’s largest association of neurologists and neuroscience professionals, and the Institute for Health Metrics and Evaluation. These conditions can cause disability and impact quality of life.
The good news? Whether you’re living with a neurological condition, supporting a loved one, or just looking for ways to keep your brain working its best, there are steps you can take to support brain health and thrive. Try these four tips from trusted neurologist experts at the American Academy of Neurology:
Get enough sleep
One bad night of sleep can lead to tiredness, forgetfulness, and an inability to concentrate the next day. But the long-term effects of poor sleep can be even worse: Chronic lack of sleep may make it harder for your brain to clear everyday waste over time. Research has found a connection between good function of the glymphatic system—which clears waste from the central nervous system and is most active when a person is sleeping—and better language scores, word recall, and higher gray matter volume in older adults.
Follow a healthy diet
Nutritious food is good for cognitive health, from before birth into old age. People who don’t have access to healthy foods are at higher risk of chronic neurological disorders like dementia and neuropathy. Numerous studies have shown a link between a Mediterranean-style diet—which focuses on produce, beans, nuts, and fish—and slower cognitive decline. This type of diet may protect brain cells from damage by keeping blood vessels healthy and reducing inflammation. To keep your brain healthy, choose Mediterranean-style whole foods whenever possible and stay away from red meat and ultra-processed foods.
Exercise
Find time in your day to exercise for brain health. Regular physical activity helps the brain grow new neurons and strengthen its white matter, which helps those neurons communicate. Getting active is also a great way to improve your blood pressure, blood sugar, and cholesterol—all of which affect both overall health and brain health. Exercise is beneficial for everyone, helping to improve balance, muscle tone, and mobility, and may especially benefit neurological conditions like Parkinson’s disease and multiple sclerosis.
Stay connected
People who have strong social networks are at lower risk for stroke and cognitive decline as they age. Loneliness, on the other hand, is associated with increased risk of Alzheimer’s disease and dementia. Studies have found that loneliness can worsen the symptoms of neurological conditions, lower quality of life, and even raise the risk of early death. So, if you’re feeling lonely or isolated, it’s important to connect with other people. Try volunteering, going to group exercise or art classes, spending time on a hobby that helps you socialize, or looking into support groups for different conditions.
For more tips to support lifelong brain health, sign up to receive free newsletters, subscribe to the Brain Health Podcast, and browse the Brain Health Books series to start your brain health journey today.
“It’s never too early or too late to make positive lifestyle changes that support healthy aging,” says Sarah Song, MD, MPH, FAAN, an associate professor at Rush University Medical Center and the editor-in-chief of BrainHealth.com. “Good sleep, a healthy diet, regular exercise, and social connection are some of the most important building blocks of lifelong brain health.”
