The American Academy of Neurology has unveiled a 12-question brain health checklist designed to guide individuals in nurturing their neurological well-being. This comprehensive approach highlights the importance of sleep, exercise, mental health, and nutrition. Experts like Vernon Williams, MD, and Jasmin Dao, MD, PhD, emphasize the significant impact these factors have on maintaining optimal brain function throughout life.
Purposeful breathing exercises, such as meditation, practiced for 8-10 minutes once or twice daily, are known to improve stress levels, anxiety, and mood. Coupled with controlled bedtime routines and winding down 30-60 minutes before sleep, these practices enhance sleep quality. Moreover, avoiding late-night weekends and early morning weekdays can further contribute to a restful sleep schedule.
Exercise is a cornerstone of brain health. Engaging in at least 150-180 minutes of moderate-intensity exercise weekly not only benefits cardiovascular health but also supports cognitive functions. Regular resistance activities, such as using body weight or weights, help maintain lean muscle mass—crucial for brain health. Dr. Jasmin Dao warns against excessive screen time among young adults, which can increase the risk of dementia, stroke, or Parkinson's disease.
“Excessive screen time among young adults can increase the risk of dementia, stroke or Parkinson’s disease. It can also lead to early neurodegeneration. Lights from screen displays can also impact sleep, disrupting melatonin release and the body’s circadian rhythm. Ditching the screen can also allow more time for activities that improve your brain health, such as regular exercise, socializing with your friends, spending time outside, and improved sleep quality,” – Jasmin Dao, MD, PhD
Dr. Vernon Williams encourages individuals to incorporate brain health into their resolutions and goals, stating that it's never too late to work on improving cognitive well-being.
“It’s never too late to work on your brain. The brain will respond to good habits and efforts to improve. If you want to protect and improve your quality of life, include the brain in your resolutions and goals,” – Vernon Williams, MD
The checklist also underscores the significance of diet, genetics, and mental health as key influences on brain health. By addressing these aspects at various life stages, individuals can significantly enhance their overall neurological health.
“Get a good night’s sleep every night. Healthy sleep improves cognitive skills, such as attention, memory, reasoning, and problem-solving. Good sleep hygiene can also improve mental health and psychological well-being. Anxiety and depression can [also] significantly impact brain health. It is important to protect your head space to reduce the risk of dementia, help memory processing, and improve cognitive functioning,” – Jasmin Dao, MD, PhD
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