9 Ways to Improve Brain Health

Writing by Alexandra Zodda

Artwork by Tricia Caracappa

Brains are pretty amazing. “Your brain serves valuable functions,” says Dr. Emeran Mayer, a neuroscientist, gastroenterologist and founder of The Mayer Model, which explores the role of the brain-gut axis in overall health and well-being. “It’s this supercomputer that you carry around with you throughout life. And if you don’t take care of it, it will lose its capabilities and not function at its optimal level.” From what you eat to how much you sleep, caring for your brain can mean a longer, healthier life.

1. Socialize.

Since the beginning of time, humans have craved connection. “Numerous studies have correlated socializing with longevity and cognitive decline or dementia,” says Dr. Samantha Epstein, a neurologist at White Plains Hospital. Having positive interactions and engaging with others makes both you and your brain a lot happier because it releases “feel good” hormones like dopamine and oxytocin. And if you’re wondering, while in-person socialization has more benefits, finding people online with similar interests can be a great way to make friends and create new emotional connections. Epstein advises a balance of in-person and online socialization for the best results.

2. Reduce (or restructure) that screen time!

Today, screens are unavoidable. However, that doesn’t mean they’re good for our brain health. Dr. Epstein explains that using screens doesn’t engage the brain as much as other activities, plus it decreases your attention span. But there are many ways to keep your brain healthy without eliminating screens. “Watching things that are slower paced, more engaging, educational or force you to think about something in a different way would be preferable,” she says. “And in some ways, you could argue they might even be beneficial.” Epstein adds that limiting screen time, especially 30-60 minutes before sleep, is also important for regulating your circadian rhythm and natural sleep cycle. So, next time you turn on the TV, try a National Geographic documentary instead of “Love Island.”

3. Get a good night’s sleep.

“The brain doesn’t have a lymphatic system like the rest of the body, so it discharges residue during sleep,” Dr. Mayer, who is speaking at the Omega Institute on August 22-24, explains. “So, the reason you feel better after a good night’s sleep is because you’ve cleaned out all the contaminants that are not good for brain health.” According to the Sleep Foundation, school-age children need 9-12 hours per night, teens need 8-10 hours and adults need at least seven. “Some very successful people will tell you they only need four hours of sleep, but that’s not true,” he says. “You will gradually damage your brain if you do that.” Mayer adds that healthy sleep patterns are also important. “Getting enough sleep has been shown to protect against early cognitive decline.”

4. Implement a no smoking or vaping policy.

There’s significant scientific literature surrounding the negative effects of smoking on brain health, but the research on vaping is still fresh. However, both share one commonality: they’re detrimental to your overall health, including your brain health, according to Epstein. Additionally, the addictive nature of these products causes withdrawal symptoms and can worsen mental health. Epstein says she can’t tell you which is “better,” because you should avoid both.

5. Maintain a healthy diet.

What we put in our bodies directly affects our brains. “When you have a healthy, noninflammatory, largely plant-based diet filled with sufficient omega-3s and fermented foods that make your gut microbiome happy, it will have an indirect effect on your brain health,” Mayer explains. This is thanks to the neurological molecules and transmitters between the gut and brain, which affect the whole body. He recommends a 75 percent plant-based diet with low-sugar and high-fiber foods, featuring lots of fruits, vegetables and grains. He also suggests reducing or eliminating red meat because of its inflammatory properties. Instead, get your protein from plant-based sources, such as beans, lentils and seeds.

6. Try some fun brain teasers.

Games like Wordle and Connections have taken over classrooms and people’s phones across the country, and for good reason. “They force you to react in the moment and pull from different domains of thinking at the same time,” Epstein explains. Reading a good book does the same. “These activities help you maintain and strengthen your neural pathways, as well as build new ones,” she says. “This builds your cognitive reserve, providing resilience against the normal parts of aging, like dementia and other neural diseases.”

7. Exercise regularly.

According to Mayer, if you react strongly to stress, you’re at an increased risk of suffering from things like a heart attack or a COVID-19 infection. He recommends exercise, specifically aerobic activities such as running or cycling, to improve your mental health and slow cognitive decline. “Exercise has a big impact on brain health,” he says. “Many studies have shown it decreases stress responsiveness, both in animals and in humans.”

8. Monitor your vitamin intake.

The best way to get your vitamins is through a nutritious diet. However, Epstein says that, “as we get older, our ability to absorb some of them becomes impaired in certain individuals.” She says research has found that, in people who can no longer absorb vitamins from their food, those who took supplements were healthier than those who didn’t. But please, make sure you monitor your vitamin intake and possible deficiencies, and you should always consult your doctor to determine what is and isn’t necessary.

9. Keep away from cleanses & colonics.

Our bodies naturally cleanse themselves; cleanses and colonics disrupt this natural process and are unnecessary. Mayer says if you’re taking care of your gut microbiome, then you don’t need these methods. “Your body perceives them as very stressful experiences, and it reacts with inflammation at the gut level and in the brain,” he says. “They also have certain addictive properties. Many patients I’ve seen say once they start, they can’t live without them. They become hooked on them, and they’re not healthy for your gut or your brain.”

This article was published in the May/June 2025 edition of Connect to Northern Westchester.