Your brain is undoubtedly one of the most important organs in your body, and as you age, keeping it in good shape becomes even more critical. Neglecting brain health can significantly increase the risk of Alzheimer’s and other cognitive impairments. The good news is that by adopting a few simple, healthy habits, you can effectively protect your brain.
There are many so-called “brain health” products on the market, especially smart drugs, memory enhancers, and brain-boosting supplements. With the growing demand for better memory and cognitive function, this market has become enormous, with global sales reaching nearly $9 billion in 2022, 40% of which came from the U.S. However, experts warn that the actual effectiveness of many of these products lacks scientific backing. Eva Feldman, M.D., Ph.D., director of the NeuroNetwork for Emerging Therapies at the University of Michigan, explains that while some prescription medications, such as those for ADHD or Alzheimer’s, are FDA-approved and effective for their intended uses, the non-prescription supplements flooding the market don’t have strong scientific support.
For example, a study reviewing 18 common ingredients in brain health supplements found no compelling evidence that ingredients like apoaequorin, coenzyme Q10, coffee extracts, L-theanine, omega-3 fatty acids, and various B vitamins improve memory or cognitive function. Additionally, many of these supplements are poorly regulated, which opens the door for misleading marketing and even missing or incorrect ingredients on labels. A 2020 study tested 12 brain health supplements and found that two-thirds of them were missing at least one ingredient listed on the label, and nearly all contained ingredients not listed.
Experts emphasize that before considering any non-prescription brain supplement, it’s crucial to consult with a doctor to ensure its safety. Dr. Scott Small, director of the Alzheimer’s Disease Research Center at Columbia University, advises: “The first step is to make sure you’re not doing harm, especially when it comes to both health and finances. I’ve had patients who spend hundreds of dollars on products with no proven benefits—it’s shocking.”
Beyond avoiding unreliable supplements, another often-overlooked factor in brain health is hearing. As we age, many people experience some degree of hearing loss. What many don’t realize is that hearing loss is strongly linked to cognitive decline. Studies have shown that individuals with hearing impairment are 37% more likely to develop dementia than those with normal hearing, and the longer hearing loss goes untreated, the greater the risk.
Dr. Feldman explains, “Your brain is made up of billions of nerve cells that communicate with each other using electrical signals and chemicals. Hearing loss disrupts this communication, which is crucial for maintaining brain health.” People with untreated hearing loss aren’t just missing out on speech; they are also missing a brain-boosting opportunity. Studies have found that musicians, for example, show greater brain volume due to their frequent engagement with sound. Those with hearing loss miss out on this stimulating effect.
Research also shows that the severity and duration of hearing loss are linked to higher dementia risks. A study found that for every 10-decibel loss in hearing—such as the difference between a normal conversation and a whisper—dementia risk increases by 16%.
If you notice a decline in your hearing, it’s important to get tested promptly. Experts recommend getting hearing aids as soon as they’re needed to reduce the risk of cognitive decline. The key isn’t hearing loss itself, but the failure to treat it. Studies consistently show that those who wear hearing aids have a lower likelihood of developing dementia.
In addition to avoiding unreliable supplements and addressing hearing health, there are other simple but effective lifestyle changes that can protect your brain. Regular aerobic exercise, for example, has been shown to promote healthy brain function. Whether it’s walking for 30 minutes a day or engaging in activities like swimming or cycling, these exercises improve blood circulation to the brain and enhance memory and cognitive function.
Social activity is another crucial aspect of brain health. Loneliness is a significant risk factor for cognitive decline, so maintaining strong social connections can help keep your brain active. Social engagement not only fosters emotional well-being but also provides mental stimulation that keeps your brain sharp and reduces the negative impact of stress and anxiety.
A healthy diet is equally important for brain function. Eating a balanced diet rich in antioxidants, vitamins E and D, omega-3 fatty acids, and other essential nutrients can help slow down brain aging. Foods like fatty fish, nuts, and leafy greens are particularly beneficial. Another important factor is challenging your brain. Continuously learning new skills, taking on mentally demanding tasks, and engaging in activities that require concentration, such as learning a new language or playing cognitive games, can all contribute to maintaining brain health.
Protecting your brain isn’t about relying on a magical supplement or quick-fix solution—it’s about making long-term, sustainable changes to your lifestyle. By avoiding unreliable products, addressing hearing health, staying active, maintaining social connections, eating a brain-healthy diet, and keeping your mind engaged, you can reduce your risk of Alzheimer’s and other cognitive issues in the future.
Start today by incorporating these simple habits into your daily life. Your brain will thank you for it in the years to come.