7 Best Habits to Boost Your Brain Health

As we continue to explore opportunities to live younger longer, one thing we can’t take for granted is our brain health. New research is emerging every day on how to not only preserve cognition but actually improve the health of our brains and lower our risks of dementia and other causes of cognitive decline.  

From walking backward to dancing and enjoying art, here are a few ways we can keep our brains healthy, active, and sharp. 

Exercise 

Time for that dance class. Lack of physical activity is one of the most significant contributors to cognitive decline. Studies have found that adults who engage in moderate aerobic exercise, slow, or even reverse, age-related changes we see in the brain, especially as it relates to memory and spatial awareness.  

“There’s an increase in brain volume with exercise,” says Dr. Downing. “Keeping fit is also great for improving mood and lowering the risk of depression, too.”  

Of course, an exercise routine offers a range of health benefits, like lower blood sugar levels and inflammation (which is good for your brain, as well as other organs), increasing bone density, and lowering the risk for heart disease and diabetes. 

All forms of exercise benefit the brain, but aim for aerobic exercise, resistance training, yoga, or tai chi — and dancing, for additional brain health.  

“Dancing is a great form of exercise,” Dr. Downing shares. “Taking classes, like ballroom dancing, has additional elements to strengthen our brains. There’s a choreography and pattern to it. It requires that you be present and pay attention visually. Then there is the balance aspect. It keeps us mentally engaged to create stronger neural pathways.” 

Additionally, partnered dancing adds a social component that’s critical to our long-term health. 

Walking Backward 

Ever lost your keys and searched in vain? Walking backward may jog your memory, says a study published in the Harvard University Journal, Cognition. The research found that people who walked backward, imagined they were walking backward, or even watched a video stimulating backward motion had better recall of past events than those who walked forward or sat still.  

Why is walking backward good for your brain power? When the brain is challenged to make new neural connections, it increases neuroplasticity — the brain's ability to modify and re-wire itself. 

“It’s important to not only exercise the body but to exercise the brain — and learning something new is a great way to do this,” explains Diane Downing, MD, family practitioner at Canyon Ranch Tucson. “Whether learning an instrument, or a new language, it creates stronger neural pathways. Walking backward does this, too — though it may be jarring at first. But sometimes the most frustrating things we attempt to learn are of most benefit.” 

Additional perks of walking backward include: increasing balance and coordination, stretching different muscle groups, burning more calories (than forward motion), and boosting your metabolism. Before you begin, experts emphasize the importance of finding a safe space — free of tripping hazards — and walking with a partner. 

A Good Night’s Sleep 

According to multiple studies, having seven hours of sleep helps you think more clearly and improves memory. Sleeping well has many benefits — reducing stress and cortisol in the body, lowering depression and anxiety, and reducing the risk of accidents. Those who sleep well tend to maintain a healthy weight, reducing the likelihood of heart disease and diabetes. So, if you have difficulty falling asleep, examine your lifestyle choices — from what you eat to the stressors in your life, says Dr. Downing. 

In addition, the half-life of caffeine is between seven and 11 hours, so you want to “be thoughtful about caffeine and alcohol consumption, particularly in the evening,” explains Dr. Downing. “Every alcoholic beverage takes two hours to be metabolized. If you drink right before bed, it isn't fully metabolized potentially for several hours, and can affect sleep.” 

Other sleep-affecting no-nos: a diet filled with sugar, fats, and processed foods; late-night snacking; bright lights; excessive computer time; and late-night TV watching.  

“I used to work with a sleep expert, and he recommended patients dim lights in their houses and use blue-blocker glasses in the evening to reduce blue light exposure from the blue light emitted from TVs and computers, and cell phones, as it may affect our body’s ability to produce sufficient melatonin,” shares Dr. Downing. 

Experts suggest establishing relaxing evening routines that restrict social media, TV, and work emails.  

“Create a ritual that helps you wind down, like a warm bath with Epsom salts and lavender oil, or a meditation and breathing practice before bed, to help relax the body as well as the mind,” says Dr. Downing.  

Some medications, such as blood pressure medication, can decrease one's natural melatonin production, she adds. So ask your physician if any of your medications decrease melatonin production. Dr. Downing advises looking into taking a melatonin supplement. 

Meditation 

Meditation is known to lower anxiety and depression while boosting a sense of well-being and the ability to get a good night’s sleep. It does this through relaxing areas of the brain affiliated with reactivity. But meditation also has neurological benefits by improving connectivity between brain regions. A recent study showed meditators had more grey matter volume throughout their brain. And it doesn’t take too much time to feel the effects. Eight weeks of Mindfulness-Based Stress Reduction (MBSR) meditation increased participants’ cortical thickness in the hippocampus, which governs learning and memory, and in the brain areas that regulate emotion and self-referential processing. A Yale University study found meditation decreases the default mode network (DMN) — the brain network responsible for mind-wandering. 

Having a hard time getting started? Those new to meditation are urged to go easy. “Be kind to yourself. There is no perfect way to meditate, and you can’t get it wrong,” says Adam Smith, MA, Spiritual Wellness Provider at Canyon Ranch Tucson. Adam teaches walking meditations weekly and finds that movement, when aligned with the flow of the natural breath or mantra, helps guests have a direct experience of life in the present. 

“I love getting people in touch with their breath. It’s a practice of surrender — surrendering things that are not serving you or surrendering to something bigger than you. And it lowers stress,” Adam says.  

But don’t treat meditation as an item on your to-do list. Approach your ability to meditate with compassion, as the need to do it perfectly can be the root of anxiety. “A lot of guests say, ‘I’m bad at meditation.’ I say, lose that mentality. Be a friend to yourself. Allow whatever it is to be. It’s okay. If you’ve got a wandering mind, integrate it [into the meditation]. Think to yourself, okay, I’ve got a wandering mind, but that’s not the only thing going on. I can feel my steps, the sun on my face, the cool air, hear the wind blowing through the leaves.”  

Eventually, Adam says, this mindful exercise will calm and relax most people and help them feel at ease with meditation.  

Little Foods, Big Impact 

From spinach to anchovies, many foods are rich in antioxidants and omega-3s that support healthy brains.  

Many berries naturally contain flavonoid antioxidants that positively affect the brain.  

“Research suggests antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries like strawberries and blueberries include anthocyanin, caffeic acid, catechin, and quercetin that boost cognitive function,” says Canyon Ranch Nutritionist Jenny Flora.  

In fact, a study conducted by the National Institutes of Health found “neuroprotective” qualities in berries that can delay the onset of Parkinson’s and Alzheimer’s diseases. Specifically, blueberries, blackberries, and strawberries were found to: 

• Improve communication between brain cells 

• Reduce inflammation throughout the body 

• Increase plasticity to help brain cells form new connections, boost learning and memory 

• Reduce or delay age-related neurodegenerative diseases and cognitive decline 

Creativity 

Exploring art, visiting a museum, relaxing in nature, playing an instrument, or learning a new language all help keep our brains active and engaged — and may actually lower the risk of dementia. This isn’t about perfection — becoming a virtuoso or the next Picasso — it’s about exploring something new, challenging your brain in a different environment, and connecting with others. Canyon Ranch embraces creativity in multiple ways, from photography and cooking classes to musical sessions with a spiritual wellness provider and guided trips to local museums.  

Brain Health is a Key Pillar of Helping Us Live Younger Longer  

Quick review: 

• Movement is key — don’t be afraid to try something new, combining movement with creativity and connection like a dance class or a hike with friends 

• Challenge and Creativity — from art to pickleball, any activity that challenges your brain to look at our environments differently, to react and respond, all support building new neural networks and enhancing brain connectivity 

• Rest and Destress — sleep and meditation are critical for long term brain health. 

• Connections — social connection supports and increases the “feel good” chemicals in our brains, specifically oxytocin, serotonin, and dopamine. Spending time with others (eating, dancing, visiting a museum) all exponentially support brain health.