A comprehensive guide to improving brain health by stopping harmful habits and starting better practices …

What if improving your brain health was as simple as stopping what’s hurting it and starting what helps? That’s exactly what Dr. Daniel Amen, psychiatrist, brain imaging pioneer, and brain health expert teaches. His decades of research show that small, intentional changes can dramatically improve memory, mood, focus, and even long-term mental clarity. The key is knowing what fuels your brain and what silently sabotages it.

Modern neuroscience proves that your brain’s condition isn’t set in stone. By identifying harmful influences and adopting brain-healthy habits, you can sharpen your thinking, protect against cognitive decline, and unlock better mental performance at any age.

So, how do you start? The first step is eliminating the things that hurt your brain.

AVOID HARMFUL FACTORS
Certain behaviors and conditions can silently damage your brain over time, leading to cognitive decline and mood disorders. Here’s what you need to avoid:

• • Poor nutrition. The foods we eat directly affect our brain health. Diets high in refined sugars, processed foods, and unhealthy fats can increase inflammation and oxidative stress in the brain, which are linked to cognitive decline. Dr. Amen highlights the importance of eating nutrient-dense foods, such as antioxidant-rich fruits (like blueberries), healthy fats (like omega-3s from fish), and complex carbohydrates, to support brain health and reduce the risk of neurological damage.
  • Drug and alcohol abuse. Excessive use of alcohol and drugs is detrimental to brain function. Alcohol impairs the brain’s ability to process information and disrupts neurotransmitter function. Drugs, particularly recreational substances, can alter brain chemistry and lead to long-term cognitive deficits. Dr. Amen’s research shows that substance abuse can shrink brain structures and reduce memory and focus. Eliminating substance use is important for maintaining brain health and cognitive clarity.
  • Chronic stress. Long-term stress is known to alter brain structure, particularly in areas responsible for memory, decision-making, and emotional regulation. Elevated levels of cortisol, the stress hormone, can damage neurons and reduce brain plasticity. Dr. Amen advocates for stress-reduction techniques like mindfulness, meditation, and relaxation exercises, which help mitigate the effects of chronic stress and preserve cognitive function.

  

  • Smoking and excessive caffeine. Nicotine in cigarettes and excessive caffeine intake can interfere with neurotransmitter function and impact brain health. Both substances can increase anxiety and cause sleep disturbances, leading to mental fatigue and cognitive impairments. Cutting back on caffeine and quitting smoking are two of the most significant steps you can take to protect your brain.
  • Sleep deprivation and sleep apnea. Sleep is essential for memory consolidation, mood regulation, and overall brain function. Dr. Amen’s research underscores the importance of consistent, restorative sleep. Sleep deprivation and disorders like sleep apnea can severely affect cognitive function, leading to memory issues, concentration problems, and even emotional instability. Ensuring you get adequate sleep each night (7–9 hours) and addressing any sleep disorders is important for brain health.
  • Physical trauma. Brain injuries, such as concussions or whiplash, can have long-lasting cognitive effects. Dr. Amen stresses the importance of wearing protective gear, avoiding risky behaviors, and seeking prompt treatment for any injuries. These preventative measures can help mitigate the long-term effects of brain trauma and protect cognitive function.
  • Dehydration. Even mild dehydration can affect brain performance. When the brain is dehydrated, it may experience difficulty in focus, memory, and mental clarity. Dr. Amen recommends drinking adequate water throughout the day to maintain proper hydration levels, which in turn supports brain function and cognitive health.
  • Lack of exercise. Regular physical activity not only strengthens the body but also enhances brain function by increasing blood flow and oxygen to the brain. Dr. Amen advocates for both aerobic and coordination-based exercises, such as dancing, swimming, walking, and table tennis which stimulate neurogenesis (the creation of new neurons) and enhance brain plasticity.
  • Overweight and obesity. Excess weight, particularly visceral fat around the abdomen, is linked to a higher risk of cognitive decline and neurological diseases like Alzheimer’s. Dr. Amen emphasizes the importance of maintaining a healthy weight, as obesity impairs brain function by affecting blood flow and promoting inflammation in the brain.
  • Diabetes, heart disease, and hypertension. Chronic conditions like diabetes, heart disease, and hypertension can damage blood vessels and impair brain function by reducing the brain’s oxygen supply. Managing these conditions through lifestyle changes, such as adopting a heart-healthy diet and engaging in regular exercise, can improve brain health and reduce the risk of cognitive decline.
  • Low thyroid and low testosterone levels. Hormonal imbalances, such as low thyroid or testosterone levels, can affect mood, energy, and cognitive function. Dr. Amen recommends regular monitoring of hormone levels and working with a healthcare provider to address imbalances that may impair brain health.
  • Excessive screen time. Spending excessive time on screens — whether it’s watching TV, using a computer, or looking at a smartphone — can impair cognitive function and reduce mental sharpness. Dr. Amen advises limiting screen exposure, especially before bed, and engaging in activities that require mental engagement, such as reading or problem-solving, to maintain optimal brain function.
  • Negative thinking patterns. Negative thinking patterns, or Automatic Negative Thoughts (ANTs), can disrupt mental health and impair cognitive function. Dr. Amen’s research shows that these thoughts can increase stress and decrease mental clarity. Cognitive-behavioral strategies, such as reframing negative thoughts, can help break this cycle and improve overall brain health.
  • Low vitamin D levels. Vitamin D plays a critical role in brain health by regulating neurotransmitter function and protecting against neurodegeneration. Dr. Amen advises ensuring adequate levels of vitamin D through sunlight exposure, dietary sources (like fatty fish and fortified foods), or supplementation, especially in regions with limited sunlight.
  • High or very low cholesterol levels. Cholesterol imbalances can negatively impact brain function. While some cholesterol is necessary for the production of neurotransmitters, too much can lead to plaque buildup in the arteries, reducing blood flow to the brain. Maintaining a healthy cholesterol level supports overall cognitive function and prevents cognitive decline.
  • Depression. Depression not only affects mood but also significantly impairs cognitive function. Dr. Amen’s research links untreated depression to brain shrinkage and decreased memory function. Seeking treatment for depression, through therapy and/or medication, can improve brain health and enhance mental performance.
  • Cancer chemotherapy.Certain cancer treatments, such as chemotherapy, can cause cognitive impairments. Dr. Amen works with cancer patients to address these cognitive side effects through brain rehabilitation strategies and lifestyle adjustments that promote recovery.
  • Environmental toxins. Pollutants and toxic chemicals, such as pesticides and heavy metals, can negatively impact brain function. Dr. Amen advises reducing exposure to environmental toxins by avoiding processed foods, using non-toxic household products, and filtering water.

ENGAGE IN BRAIN-HEALTHY HABITS
To promote brain health, incorporate positive habits into your daily routine:

• • Great nutrition. A brain-healthy diet includes foods that are rich in antioxidants, healthy fats, and essential nutrients. Blueberries, walnuts, spinach, and leafy greens are packed with nutrients that support cognitive function and protect the brain from oxidative damage. Omega-3 fatty acids from fish (like salmon) and flaxseeds promote healthy brain cell membranes, aiding in memory and focus.
  • Adequate sleep. Getting 7–9 hours of quality sleep each night is essential for brain health. Dr. Amen stresses the importance of good sleep hygiene — maintaining a consistent bedtime routine, avoiding screens before bed, and creating a calm, quiet environment. Proper sleep allows the brain to consolidate memories and reset for the next day.
  • Stable blood sugar levels. Eating balanced meals helps regulate blood sugar levels, which in turn supports consistent brain function. Dr. Amen suggests avoiding spikes in blood sugar by choosing low-glycemic foods, such as whole grains and vegetables, and incorporating healthy proteins and fats into your meals.

  

  • Continual learning. Mental stimulation is key to preserving brain function. Engaging in activities that challenge your cognitive abilities, such as learning new skills, solving puzzles, or reading, strengthens neural pathways and promotes brain plasticity. Dr. Amen recommends setting aside time each day to engage in activities that require focused thinking.
  • Exercise. Physical activity is essential for brain health. Exercise increases blood flow to the brain, enhances memory, and reduces the risk of cognitive decline. Dr. Amen suggests incorporating coordination-based exercises to improve brain function and neurogenesis.
  • Stress management. Chronic stress is harmful to brain health, so managing stress effectively is crucial. Dr. Amen recommends practices like meditation and deep breathing exercises to reduce stress and promote relaxation. These techniques not only lower cortisol levels but also enhance mental clarity and emotional regulation.
  • Gratitude. Practicing gratitude can enhance mood and cognitive function. Dr. Amen encourages keeping a gratitude journal or practicing daily gratitude exercises to cultivate a positive mindset. Research shows that gratitude can reduce stress, improve emotional well-being, and even boost cognitive performance.
  • Killing the ANTs. Dr. Amen emphasizes the importance of identifying and challenging Automatic Negative Thoughts (ANTs), which can contribute to anxiety and cognitive decline. Cognitive-behavioral strategies help reframe these negative patterns, promoting mental clarity and improving brain health.
  • Meditation and hypnosis. Both meditation and hypnosis promote relaxation and reduce stress, which can benefit brain function. These practices have been shown to increase gray matter in the brain, improving memory, focus, and emotional regulation. Dr. Amen recommends these techniques to enhance cognitive clarity and reduce the mental fog that can result from stress.
  • Supplements. Certain supplements can support brain health. A high-quality multivitamin, fish oil (for omega-3s), and other brain-boosting supplements like turmeric (curcumin) can help improve memory and cognitive function. However, Dr. Amen advises consulting with a healthcare provider to determine the best supplementation regimen based on your individual needs.
  • Brain-type-specific interventions. Dr. Amen’s approach includes identifying an individual’s specific brain type to tailor brain-health strategies. Understanding your unique brain profile can optimize cognitive performance and help you choose the most effective interventions for your mental well-being.You can read more about brain types in a a previous blog post by clicking here.
  • Emotional support. Social and emotional support is essential for maintaining brain health. Dr. Amen advocates seeking emotional support from friends, family, your church family, or therapists to manage stress and improve cognitive resilience. Strong social bonds and emotional connections help reduce stress and support overall mental well-being.
  • Assertiveness. Being proactive about your health can significantly impact your brain function. Dr. Amen encourages individuals to be assertive in seeking medical advice, engaging in self-care practices, and staying on top of brain health checkups to prevent cognitive decline and optimize brain performance.
  • Brain rehab for trauma. If you’ve experienced brain trauma, Dr. Amen recommends participating in brain rehabilitation programs to help with cognitive and emotional recovery. These programs can help restore brain function and reduce the long-term effects of brain injuries.
  • Calorie restriction. Moderating calorie intake may reduce inflammation and promote neuroplasticity, enhancing brain health. Dr. Amen’s research suggests that caloric restriction, when done properly, can protect against age-related cognitive decline. It’s important to consult with a healthcare professional before making significant dietary changes.
  • Address emotional and brain problems. If cognitive or emotional issues arise, seeking professional help is essential. Dr. Amen highlights the importance of early intervention and working with professionals to address underlying brain health issues, improving both cognitive function and emotional well-being.

A holistic approach to brain health involves a commitment to both avoiding harmful factors and incorporating beneficial practices into your daily life. By following these strategies, you can support cognitive function, improve mental well-being, and protect your brain from decline. Take charge of your brain health today, and you’ll be on the path to a mentally vibrant life.

Scotty