Small Things that Lead to Big Gains for Brain Health ~ Dr. Domenico Pratico', MD, FCPP
- Dr. Domenico Pratico
- Aug 3
- 4 min read
Did you know that a few small changes in everybody’s daily routine can go a long way toward protecting brain health and affording with good prevention for cognitive decline later in life?
In fact, today we know that about 35 to 45% of the total cases of dementia could be prevented by simply adopting some small changes in our daily habits.
Small changes = Big benefits
Please remember that it’s never too early or too late to adopt them.
However, time is of the essence when it comes to building our brain’s resilience and protecting its health, especially since it’s generally impossible to reverse brain damage once it’s happened.
Here is a list of seven easy things that everybody can do:
1. Wear a helmet.
Consistent evidence clearly indicates that traumatic brain injury, head trauma and concussion particularly if recurrent can have a negative effect on cognition overall, in some cases resulting in full dementia and chronic traumatic encephalopathy.
Therefore, physically protecting our head is the most important step anyone can take to safeguard the brain, during activities like biking and skiing.
2. Protect your ears if exposed to loud noise.
People with hearing loss have a greater risk for developing dementia, probably because the part of the brain that processes hearing is close to the part responsible for memory, or because people who have hearing loss tend to withdraw from social activities.
We must protect our brain’s ability to process sensory signals and always use earplugs or noise-protection earmuffs when we are around loud sounds.
3. Swap your chair for a stool and walk.
Physical exercise benefits the brain by increasing blood flow which will provide better “nutrition” to it. By reducing it to the minimum, the amount of time we spend sitting or being inactive can also have similar benefits. Standing up or walking around every 20 minutes or so can also help a lot.
4. Manage cholesterol.
Having elevated levels of the low-density lipoprotein (or “bad”) cholesterol increases the risk for cognitive decline and dementia. We are what we eat. Refrain from consuming red meats, full-fat dairy and sugary drinks and favor instead legumes, whole grains and fresh fruits and vegetables which can help manage cholesterol levels. If this is not enough, your doctor could suggest a medical therapy like statins to bring down “bad” cholesterol.
5. Floss every day.
We all know that oral hygiene is essential for preventing infections and gum diseases. However, new research showed that oral infections and gum diseases are linked to the onset of cognitive decline and Alzheimer’s disease later in life. Regularly flossing and brushing our teeth and visiting the dentist at least every year (or twice a year) can keep our teeth and gums healthy, which indirectly can be preventative for future issues related to brain health.
6. Join a book club or a gardening group.
Maintaining an active social life keeps at bay the negative health effects of isolation such as depression. Studies showed that social isolation is associated with abnormal brain structure together with abnormal brain activity in several regions, including the prefrontal cortex and hippocampus. Poor social connections and feelings of isolation lead to a 50% increased risk of developing dementia in older adults. Interestingly, social isolation is recognized as one of the modifiable risk factors for developing Alzheimer’s disease.
7. Sleep well.
Get enough sleep regularly. Poor sleep quality and sleep disorders, such as insomnia, sleep deprivation, and obstructive sleep apnea, are associated with a higher risk of cognitive impairment. It is extremely important for all of us to find ways to improve the time we spend sleeping, and the quality of that sleep. If we have difficulty falling asleep, try to identify and correct potential issues such as anxiety and stress. A good night sleep is crucial for brain health, since among other things can help consolidate memories and clear cellular “trash” out of the brain.
Lastly, remember that it is "never too early, never too late" to follow these tips, reassess and perhaps realign some of our daily routines to be consistent with them.
If you are interested in reading more of my blogs:
Domenico Praticò, MD, holds the Scott Richards North Star Charitable Foundation Chair for Alzheimer’s Research and serves as a Professor and Founding Director of the Alzheimer’s Center at Temple, as well as a Professor of Neural Sciences at Lewis Katz School of Medicine at Temple University.
For more information on the research conducted by Dr. Domenico Pratico, please visit this link.
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Stay updated with the work happening at Dr. Domenico Pratico's lab by visiting the Pratico Lab website.