Neurologists Share 5 Best Habits to Keep Your Brain Sharp and Healthy

While many Americans prioritize brain and mental health, most are unsure what actions truly benefit cognitive longevity. A 2022 survey by the Dana Foundation, Research!America, and Zogby Analytics found that two-thirds of respondents reported little to no knowledge about brain health research.

To bridge that gap, neurologists and neuroscientists have shared five key practices to improve and preserve brain function — habits supported by science and experience.

A man walking | Source: Pexels

1. Walk Regularly

Just 10 minutes of walking can lower anxiety and depression levels, says Dr. Wendy Suzuki, neuroscientist and professor at NYU. Walking not only triggers feel-good neurochemicals like dopamine and serotonin but also promotes the release of growth factors that support brain health. "Even if you were a couch potato until you’re 75," Suzuki says, starting now can still yield benefits.

2. Stay Challenged

"Avoid boredom, stay challenged," advises Dr. Richard Restak, an 82-year-old neurologist and author of over 20 books. Engaging the brain through activities such as learning a new language, traveling, reading, or playing memory games helps maintain cognitive sharpness. Tasks that are slightly unpleasant can be particularly effective, adds psychologist and neuroscientist Dr. Lisa Feldman Barrett.

A group of friends walking together | Source: Pexels

3. Build Social Connections

Meaningful relationships are a powerful tool for brain health. "Laughing and pleasurable social interactions decrease your stress levels," Suzuki notes. Activities like walking or sharing meals with others can further enhance the cognitive benefits.

4. Cultivate Emotional Intelligence

Managing emotions rather than being controlled by them is vital. Barrett suggests reframing distress and practicing joy conditioning — recalling positive memories to relive their emotional benefits. "Being flexible with emotions helps the brain respond more effectively," she says.

A person studying | Source: Pexels

Tools like the Brain Care Score — developed by Dr. Jonathan Rosand of Harvard University — allow individuals to evaluate their brain health by answering questions about sleep, stress, relationships, and lifestyle. Higher scores correlate with reduced risk of depression, dementia, and stroke.

Improving just one area can help strengthen overall brain health, Rosand says. Start with what needs the most work, he added.