How to Improve Your Brain Health in the New Year, From a Neurologist

As we approach 2025, designated by the National Institutes of Health Since it’s the Year of the Brain, this is the perfect time to prioritize your brain health and improve your brain performance. Your brain is an essential part of who you are, and taking steps now can help you become a healthier, happier person for years to come.

To help improve your brain health and protect your cognitive well-being, I’ve created a mnemonic: BRAIN. This stands for boundaries, peace, active, swallowing and cherishing. Each part represents a key factor on your journey to become a better version of yourself in 2025. By applying these five strategies, you can unleash your limitless power to achieve your personal best.

Boundaries

Maintaining boundaries is crucial for your mental and emotional well-being. This creates a protective barrier that protects you from negativity, manipulation and unnecessary stress. Recognizing your own needs and communicating them effectively to those around you is not optional; it is necessary. While saying “yes” can open doors, saying “no” can close doors that should never have been opened. It can be challenging if someone is constantly draining your energy or causing you pain. If you feel unsure about the purpose of that relationship, it may be a sign to take a step back and evaluate its value in your life. Your well-being matters and you deserve connections that uplift and support you.

Boundaries are an essential expression of self-respect. Remember that if others appreciate you, they will also respect the boundaries you set. Setting these boundaries will create the space needed to focus on taking care of yourself and paying attention to other crucial elements of optimizing your brain health. Setting boundaries is the first step towards growth and achieving happiness in the new year.

Rest

Rest is extremely important for our brain health, and it’s something we often overlook in our busy lives. Taking time to rest allows our brains to repair and recover, which is essential for maintaining our mental and cognitive well-being. When we sleep, our brain consolidates our memories, processes information, and removes toxins that can build up during the day. These toxins have been linked to conditions like dementia, highlighting the importance of getting good rest.

Getting enough sleep strengthens our neural connections, making it easier to learn and remember new things. Moreover, rest plays a crucial role in regulating our emotions. It gives our brains a chance to recharge, which in turn helps us manage stress. When we don’t get enough rest, we can struggle with concentration, cognitive performance and even our mood, opening the door to mental health problems like anxiety or depression.

Remember, it’s okay to take a step back and prioritize sleep. This not only helps maintain optimal brain function, but also increases our productivity and promotes our brain health in the long term. You’re not alone in this: many of us need reminders to slow down and take care of ourselves.

Active

While it’s important to rest and get a good night’s sleep, it’s also important to keep your body and mind active. Consider incorporating practices such as reading books, listening to insightful podcasts, attending educational lectures, and learning new skills. These activities can effectively stimulate your brain and promote an active neural network.

In addition to mental stimulation, finding ways to incorporate physical activity into your daily routine can provide significant benefits for your brain health. Regular exercise plays a crucial role in improving blood flow to the brain, optimizing the supply of oxygen and nutrients. When you exercise, your body releases chemicals that promote neuron growth and make your brain more adaptable. This adaptability is important for learning and memory. Additionally, practicing physical activity can help reduce inflammation and oxidative stress, both of which negatively impact brain health. Exercise also naturally improves your mood by releasing endorphins, which can help relieve feelings of anxiety and depression that can hinder cognitive function.

By actively nourishing both your mind and body, you can improve mental clarity, focus, and overall cognitive performance. This approach not only promotes immediate well-being, but also contributes to a lower risk of cognitive decline and neurodegenerative diseases, such as Alzheimer’s, in the long term.

To take

What you put into your body is essential to your overall well-being. A healthy diet provides your brain with the essential nutrients it needs to stay focused and sharp. It is crucial to maintain a balanced intake of nutrients from different sources such as fruits, vegetables, fish and other healthy foods. If you are unsure how to implement a nutritious diet, don’t hesitate to consult your doctor. Many health care providers are well equipped to provide valuable nutritional guidance.

If your provider is unable to create a detailed nutrition plan for you, seeking the expertise of a dietitian or nutritionist is a smart choice. It is also crucial to know what to avoid or consume in moderation. The prevalence of alcohol use disorders in the US is concerning. If you find yourself needing to cut back drinksIf you feel irritated by others’ criticism of your habits, lie about your consumption, feel guilty about your alcohol consumption, or drink first thing in the morning, it’s time to get help.

If your life revolves around alcohol or illegal substances such as cocaine or narcotics, getting help is essential. These substances can be harmful to your brain, damaging neurons and other cells that support brain function. Prioritizing your health and seeking support is a powerful step forward.

Nurturing relationships

There are many types of relationships that are critical to brain health. If you have family and friends who can provide a supportive environment, it is important to spend time with them. Building strong social connections helps create stronger neural pathways in your brain. Socializing with friends and family increases the production of certain chemicals that contribute to better well-being.

If you belong to a specific faith, consider strengthening relationships within your religious community. If you have a medical condition, joining a support group can connect you with others who share similar experiences.

Another beneficial type of nurturing relationship is with members of your medical team. The better your healthcare provider understands your life and challenges, the better advice they can offer to maintain your health. Don’t hesitate to openly discuss what’s going on in your life, including any difficulties you encounter in following your treatment plan. For example, if you can’t afford medications or certain recommended therapies because of high deductibles or co-pays, let your healthcare provider know. Likewise, if you are insecure about food, housing, or transportation, you should also share this with your medical provider as they may be able to provide you with referrals to help you overcome these challenges.

Maintaining optimal brain health and improving your brain performance are essential for overall well-being and longevity. Boundaries protect your mental space, eating a nutritious diet nourishes your brain, and limiting alcohol consumption helps prevent cognitive decline. In addition, structured cognitive and physical activity stimulates brain function and memory, and sufficient rest allows the brain to recover and recharge. Equally important is maintaining healthy relationships with friends, family and medical providers, as strong social connections and professional support promote emotional resilience and mental clarity. Together, these practices can help keep your mind and body alive and sharp as you navigate 2025.