Clearing Up 3 Myths: How to Support and Protect Your Brain’s Health
Clearing Up 3 Myths: How to Support and Protect Your Brain’s Health
Author: Dr. Kim Celmer
Brain health affects every aspect of our lives — from how clearly we think and how well we remember, to how we handle stress and connect with others. Yet many people don’t fully understand what brain health really means or how crucial it is for overall well-being.
What is brain health? Brain health is the ability to remember, learn, plan, concentrate, and maintain a clear mind. It supports our ability to communicate, make decisions, solve problems, and regulate emotions. Healthy brain function helps us process information, adapt to changes, and engage meaningfully with the world around us. Maintaining brain health is vital not only for cognitive skills like memory and focus, but also for mental health and independence as we age.¹
While it can feel like cognitive decline is an inevitable part of getting older, the latest research shows there’s a lot we can do, at every stage of life, to keep our minds sharp and resilient. But first, it’s important to separate fact from fiction.
Myth-busting brain health: what the science really says
There are several persistent myths about brain health:
Aging: There is a belief that cognitive decline is an inevitable part of aging and cannot be prevented. In reality, a substantial proportion of cognitive decline and dementia is attributable to modifiable risk factors, and up to 35–40% of dementia cases could theoretically be prevented by addressing these factors.
Genetics: Another myth is that brain health is determined solely by genetics. While genetics play a role, research consistently shows that lifestyle factors, including physical activity, a heart-healthy diet, cognitive and social engagement, and management of cardiovascular risks, all influence cognitive health.
Brain-teasers and supplements: It's a misconception that “brain games” or supplements alone can prevent cognitive decline; no supplement can make up for poor diet and lifestyle habits — which makes it all the more important to focus on nutrient-rich foods and a balanced routine.
The brain-food connection: how diet shapes cognitive health
Certain foods support memory, focus, and long-term brain health by reducing oxidative stress, inflammation, and vascular risk, while providing essential nutrients the brain needs to function well. Diets such as the Mediterranean, DASH, and MIND diet which include high intake of vegetables, fruits, whole grains, nuts, legumes, fish, and olive oil, and low intake of red meat, saturated fats, and refined sugars are consistently associated with slower cognitive decline and better cognitive performance in observational studies and some clinical trials.²
These eating patterns emphasize key nutrients that support brain health, including:
Antioxidants, like vitamin E from nuts and olive oil, and polyphenols from berries, which help reduce oxidative stress.³
Omega-3 fatty acids, especially from fish, which support synaptic function and reduce inflammation.⁴
B vitamins, essential for neuroprotection and neurotransmitter production.⁵
Dietary fiber, which supports vascular health and reduces cognitive risk.⁶
On the other hand, diets high in saturated fats, added sugars, and processed foods are associated with an increased risk of cognitive decline.⁷
By focusing on nutrient-dense, whole foods, you can support your brain’s long-term health.
Move for your mind: exercise as a brain booster
Regular physical activity supports brain health through multiple mechanisms. Moderate-to-vigorous exercise is associated with improvements in executive function, memory, processing speed, and attention, as well as a reduced risk of cognitive decline and dementia. These benefits come from increased blood flow to the brain, enhanced neuroplasticity, greater production of brain-derived neurotrophic factor (BDNF), reduced neuroinflammation, better mitochondrial function, and improved sleep and mood.⁸
Examples of workouts that support brain health include:
Aerobic exercise: brisk walking, running, cycling, swimming
Resistance training: weightlifting, bodyweight exercises
Mind-body activities: yoga, tai chi (especially valuable for older adults)
Both aerobic and resistance training are associated with improvements in executive function, memory, processing speed, and global cognitive function in adults, particularly those over age 50. Combined aerobic and resistance training may yield the largest cognitive benefits, especially for executive function and reasoning.
Keep your brain engaged: mental stimulation matters
Brain-teasing activities promote neural plasticity, enhance brain efficiency, and may even trigger the release of BDNF, which supports the growth of new neurons and increases brain metabolism. Regularly challenging your mind with puzzles, crosswords, strategy games, reading, or learning a new skill or language can help keep your brain active and adaptable.
The heart-brain connection: blood pressure and cognitive health
Brain health and heart health are deeply connected through shared vascular risk factors, especially hypertension. Hypertension is a major risk factor for both stroke and dementia, including Alzheimer’s disease and vascular cognitive impairment dementia, as well as cardiovascular events. Hypertension contributes to cerebral small vessel disease, white matter lesions, blood-brain barrier dysfunction, and neuroinflammation, all of which are implicated in cognitive impairment. Managing blood pressure through a healthy diet, regular physical activity, weight management, stress reduction, and routine medical care is essential for protecting both your heart and your brain.⁹
Social wellness: why connection protects your brain
Social engagement is a powerful, yet often overlooked, factor in maintaining brain health. Social isolation and loneliness are associated with increased risk of cognitive decline, brain atrophy, and dementia. Studies show that individuals who experience frequent loneliness have a substantially higher risk of developing dementia over time. Mechanisms include increased vascular risk, higher rates of depression, and reduced cognitive stimulation — all of which negatively impact brain structure and function. Cultivating and maintaining social relationships is an important part of preserving brain health.¹⁰
Strengthening your memory: strategies for short-term and long-term recall
Supporting short-term memory often comes down to attention, repetition, and refreshing information to keep it active in the mind. For long-term memory, techniques like elaborative encoding — connecting new information to what you already know — and mnemonic strategies can make a significant difference. Sleep, particularly during non-REM and REM cycles, is also critical for consolidating long-term memories.¹¹
The power of sleep: why rest is essential for cognitive function
Sleep loss, especially poor REM sleep, has been linked to increased risk of neurodegeneration, impaired cognitive function, and changes in brain structure over time. High-quality sleep gives the brain time to clear out toxins, repair itself, and consolidate memories. Prioritizing a consistent sleep schedule and creating an environment conducive to restful sleep are foundational for brain health.
Supplements for brain health: what can help
Some supplements and minerals can support brain health, though none can replace a healthy lifestyle. Consider these nutrients that research suggests may help:
B vitamins: Essential for homocysteine metabolism, DNA synthesis, and neurotransmitter production; elevated homocysteine is linked to cognitive decline. Folate supplementation, in particular, has been shown to slow decline when used early and consistently.¹² ¹³
Omega-3 fatty acids (DHA and EPA): Support synaptic plasticity and provide anti-inflammatory and neuroprotective effects.
Zinc and magnesium: Important for neuronal signaling and synaptic plasticity. ¹⁴ ¹⁵
Vitamin D: Involved in neuroprotection and neuroplasticity, although evidence on supplementation benefits is mixed. ¹⁶
Antioxidant vitamins C and E: May help protect against oxidative stress, though research shows only modest or inconsistent effects. ¹⁷
Small steps today for a clearer tomorrow
Protecting your brain health doesn’t require a dramatic overhaul overnight. By focusing on nutrient-rich foods, regular physical and mental activity, meaningful social connections, quality sleep, and managing vascular risk factors, you can build habits in your day-to-day life that support your brain for years to come. Small, consistent steps taken today can lead to clearer thinking, better memory, and a healthier, more vibrant future.
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