{"id":45226,"date":"2026-07-14T00:07:00","date_gmt":"2026-07-14T00:07:00","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=45226"},"modified":"2026-07-09T12:08:06","modified_gmt":"2026-07-09T12:08:06","slug":"how-to-improve-brain-health","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-improve-brain-health\/","title":{"rendered":"9 Simple, Healthy Habits to Improve Brain Health"},"content":{"rendered":"<p>We spend plenty of time thinking about our skin, our gut, and our workout routine\u2014but our brain is behind the whole operation. It powers every conversation and decision, not to mention our memory and mood, but it all too often falls by the wayside when it comes to proactively nurturing it. However, anyone who wants to stay sharp as they age should make an active effort to improve brain health.<\/p>\n\n\n<p>According to <a href=\"https:\/\/www.drtommywood.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tommy Wood, PhD<\/a>, a neuroscientist, performance consultant, and author of <a href=\"https:\/\/www.amazon.com\/Stimulated-Mind-Future-Proof-Brain-Dementia\/dp\/0593797817\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age<\/em><\/a>, doing so could very well help keep dementia and cognitive decline at bay. \u201cIt is estimated that somewhere between <a href=\"https:\/\/www.thelancet.com\/journals\/lancet\/article\/PIIS0140-6736(24)01296-0\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\">45 percent<\/a> and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37024724\/\">73 percent<\/a> of dementia cases may be preventable, and maybe around half of those preventable cases are directly related to lifestyle,\u201d he says. \u201cThough genetics do play a role, around 90 percent of your individual risk may be modifiable.\u201d<\/p>\n\n\n<p>Even more good news? You don\u2019t have to bend over backwards to actively boost and protect your noggin. Dr. Wood developed his 3-S model to dial in on the pillars that truly move the needle:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stimulus:<\/strong> the cognitive demand or challenge that our brains receive through social or mental activities<\/li>\n\n\n\n<li><strong>Supply:<\/strong> the energy, oxygen, and nutrients that allow our brains to respond to stimuli<\/li>\n\n\n\n<li><strong>Support:<\/strong> the processes of adaptation, maintenance, and repair that occur when we <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-rest\/\">rest<\/a> and <a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a><\/li>\n<\/ul>\n\n\n<p>Ahead, discover how to improve brain health via easy-to-adopt tips under this framework so you can keep your brain sharp and resilient for years to come.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1-pick-up-a-new-skill-or-hobby\">1. Pick Up A New Skill Or Hobby<\/h2>\n\n\n<p>Introducing novelty to your life is one of the best ways to keep your brain sharp, agile, and firing on all cylinders. This could include learning a foreign language on Duolingo, picking up a new musical instrument, or taking up knitting. \u201cIt doesn\u2019t have to take a lot of time, but try for 30 to 60 minutes two to three times per week and really lean into the feelings of being a beginner and getting better with practice,\u201d Dr. Wood advises.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-2-join-a-dance-class\">2. Join A Dance Class<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"8a7570\" data-has-transparency=\"false\" style=\"--dominant-color: #8a7570;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2026\/07\/how-to-improve-brain-health.jpg\" alt=\"how to improve brain health\" class=\"wp-image-45234 not-transparent\"\/><\/figure>\n\n\n<p>Any movement is great for your health, but dancing has a leg up as far as the brain benefits go. \u201cDancing has consistently been found to improve cognitive function and mood, probably because of the combination of movement, music, and social interaction,\u201d says Dr. Wood. Have two left feet? Not to worry: He also gives the green light to learning other new forms of movement, including but not limited to racket and ball sports and martial arts. \u201cAll of these activities beneficially support cognitive function in a similar way,\u201d he says.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-volunteer\">3. Volunteer<\/h2>\n\n\n<p>Volunteering isn\u2019t just good for the community; it\u2019s also good for your brain, mental health, and overall sense of well-being. \u201cHumans are social animals, and there\u2019s something special that happens to our physiology and brain health when we spend time engaging in pro-social behavior,\u201d Dr. Wood explains. Not only will you help out a worthy cause, but you\u2019ll also foster social connection\u2014another critical factor to improving long-term brain health and function, he says.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-4-do-cardio\">4. Do Cardio<\/h2>\n\n\n<p>Start (or continue) activities that bring your heart rate up. Of course, cardio is great for your heart health but it shouldn\u2019t be overlooked for its brain health benefits, too. According to Dr. Wood, cardio supports blood flow to the brain, which brings in critical nutrients. He advises aiming for two or three cardio sessions per week of 30 to 45 minutes each. It\u2019s up to you whether that looks like hot girl walks, cycling, hiking, rowing, team sports, or a mix thereof.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-get-your-vitamins\">5. Get Your Vitamins<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"917d69\" data-has-transparency=\"false\" style=\"--dominant-color: #917d69;\" decoding=\"async\" width=\"640\" height=\"377\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2026\/07\/how-to-improve-brain-health-vitamins.jpg\" alt=\"how to improve brain health\" class=\"wp-image-45236 not-transparent\"\/><\/figure>\n\n\n<p>A handful of vitamins and nutrients are crucial to prioritize for anyone seeking to improve brain health. \u201cAcross multiple studies, higher levels of B vitamins, omega-3 fats, antioxidants, and <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-d-deficiency-what-you-should-know\/\">vitamin D<\/a> have consistently been linked to healthier brains,\u201d says Dr. Wood. Above all, he advises getting these through diet. To load up on these nutrients, load up on good-for-you foods like sardines, salmon, blueberries, raspberries, and strawberries. A multivitamin could also be a good insurance policy. \u201cIn the recent <a href=\"https:\/\/cosmostrial.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cosmos trial<\/a>, older adults given a daily multivitamin for two years had improvements in cognitive function,\u201d he shares.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-6-dont-skip-your-checkups\">6. Don\u2019t Skip Your Checkups<\/h2>\n\n\n<p>\u201cEnsuring a good supply of energy to the brain means avoiding metabolic disease, if possible,\u201d says Dr. Wood. \u201cOften we can be at high risk of disease but we don\u2019t know because we\u2019re not checking.\u201d For this reason, he advises attending your annual physicals and staying on top of biomarkers like blood pressure, blood sugar, cholesterol, and triglycerides. Heed your doctor\u2019s orders to get them into normal or optimal ranges, which might involve dietary changes or exercise.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-7-stay-on-top-of-your-oral-health\">7. Stay On Top Of Your Oral Health<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"d1c9c2\" data-has-transparency=\"false\" style=\"--dominant-color: #d1c9c2;\" decoding=\"async\" width=\"640\" height=\"419\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2026\/07\/how-to-improve-brain-health-oral-health-.jpg\" alt=\"how to improve brain health\" class=\"wp-image-45238 not-transparent\"\/><\/figure>\n\n\n<p>A growing amount of research suggests that oral health can directly impact brain health and disease outcomes. \u201cGum disease is caused by an overgrowth of certain bacteria that can increase <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a> and increase the risk of heart disease and dementia,\u201d Dr. Wood warns. Stick to the basics of oral hygiene\u2014like brushing twice daily and flossing regularly\u2014and be sure to visit the dentist for regular cleanings and checkups.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-8-limit-the-booze\">8. Limit The Booze<\/h2>\n\n\n<p>In case you unwind with a glass of wine nightly or enjoy a boozy brunch every weekend, you might want to reconsider. \u201cAlcohol can impair sleep, and those who drink daily tend to have smaller brains and a higher risk of dementia,\u201d Dr. Wood warns. However, he says that you don\u2019t necessarily need to abstain from <a href=\"https:\/\/www.humnutrition.com\/blog\/long-term-effects-of-alcohol\/\">alcohol<\/a> completely. \u201cWhen you do drink, savor something you really enjoy while having a nourishing meal or spending quality time with loved ones or friends,\u201d he suggests. Still, reducing your intake is still a smart idea. Consider swapping your adult beverage with an alternative with a similar taste or fizz, as well as replacing the ritual with something else\u2014say, a walk around the block or a five-minute meditation\u2014to help you destress from the day.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-9-sleep-well\">9. Sleep Well<\/h2>\n\n\n<p>Last but not least, how well (and how much) you snooze has a major bearing on your brain\u2019s health and function. Dr. Wood reminds us that seven to nine hours is the sweet spot for most adults. In addition, sleep regularity\u2014i.e., going to bed and waking at the same time daily\u2014is one of the most important habits to adopt. In case you didn\u2019t clock as much time snoozing as you\u2019d like, you can also fit in naps, ideally as early in the day as possible, to make up for lost time. \u201cEven an extra 15 to 30 minutes can have a big impact,\u201d Dr. Wood says.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-takeaway-how-to-improve-brain-health\">The Takeaway: How to Improve Brain Health<\/h2>\n\n\n<p>Protecting your cognition function and brain health doesn\u2019t need to be a full-time job. Many of the habits on this list fall under the umbrella of boosting overall health and well-being, while others\u2014like learning to dance, breaking a sweat, and picking up a new hobby\u2014are also bound to boost happiness and inject more joy into your day. Moreover, all of these habits are interconnected and create a domino effect to benefit your brain and body.<\/p>\n\n\n<p>\u201cFor example, when you stimulate your brain you increase the supply of nutrients to those areas of the brain, but you also create a more supportive environment and drive for recovery and adaptation during sleep,\u201d says Dr. Wood. \u201cAny one change can make big shifts across the entire system that synergize and help build greater headroom.\u201d All you need to do is start and stay consistent to allow the brain health benefits to compound over time.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>We spend plenty of time thinking about our skin, our gut, and our workout routine\u2014but our brain is behind the whole operation. It powers every conversation and decision, not to mention our memory and mood, but it all too often falls by the wayside when it comes to proactively nurturing it. However, anyone who wants [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":45232,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[825,830],"tags":[895,863,617],"coauthors":[21958],"class_list":["post-45226","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind","category-mood","tag-brain-health","tag-healthy-habits","tag-mental-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Simple, Healthy Habits to Improve Brain Health | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Here&#039;s how to improve brain health, according to PhD Tommy Wood. 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