Brain health isn’t just “memory.” It’s the state of your brain across five areas: how you think, feel, sense, move, and act. When these work in harmony, you can show up more present at work, home, and in life. When your brain runs well, everything you care about becomes easier.
Why This Matters Now
- 1 in 3 people will develop a neurological disorder in their lifetime.
- Neurological conditions are the #1 cause of disability worldwide.
Daily choices—like how you sleep, eat, move, connect, and manage stress—either protect your brain or put it at risk. These effects compound over time.
Yet most people put off brain care. They reach for supplements, out-caffeinate fatigue, or rely on quick fixes. The result? Short-term boosts with long-term costs.
The good news: your brain is adaptable. With the right habits, you can strengthen it at any age. Small, steady shifts lead to big wins in clarity, mood, energy, and long-term protection.
Stop Outsourcing Your Brain
If your phone lagged, you wouldn’t buy new apps—you’d charge it, close the tabs, and update the system. Your brain deserves the same care.
The common (and costly) mindset:
- “Brain = memory only. Puzzles and pills will fix it.”
- “Brain care is for older people. I’ll deal with it later.”
- “I’m too busy.” So sleep gets cut, meals go on autopilot, and stress stays high.
The result? Afternoon fog, low mood, slower thinking, and a rising risk of stroke or dementia.
A better lens: Your brain is your operating system. Reinforce the key upstream habits, and every downstream skill—focus, patience, creativity, judgment—gets stronger.
I call these upstream habits the CORE-6.
CORE-6: The Six Daily Levers for Brain Health
Think of your brain like an investment account. Habits are deposits. Over time, they pay compound interest.
1. Nutrition — Food as Brain Information
Every bite is a line of code. Plants, fiber, and healthy fats promote clean blood flow and reduce inflammation. Ultra-processed foods do the opposite. Action steps:
- Build meals around vegetables, legumes, whole grains, fish, olive oil, nuts
- Aim for 25–30 g fiber daily
- Limit added sugars and ultra-processed foods
- Alcohol: max one drink per day—and not every day
2. Sleep — Your Night-Shift Cleanup Crew
Deep sleep is your brain’s wash cycle. It clears waste and consolidates memory. Too little sleep leaves debris behind. Action steps:
- Keep bedtime/wake time within 60 minutes daily
- Wind down 60–90 minutes before bed (lights down, screens off)
- Cool, dark, quiet room; no alcohol within 3 hours of sleep
- If you snore or wake unrefreshed, get screened for sleep apnea
3. Movement — 20 Minutes to Fertilize Neuroplasticity
Exercise boosts BDNF, your brain’s growth factor for learning and memory. Action steps:
- Brisk walk 20 minutes most days
- Strength train 2x per week
- Add micro-bursts: stairs, push-ups, squats between calls
- Try “walking 1:1s” instead of sitting meetings
4. Avoid Harmful Substances — Subtract the Drainers
Your brain hates friction. Tobacco, excess alcohol, and pollution add “sand to the gears.” Action steps:
- Quit tobacco (seek support if needed)
- Keep alcohol light-to-moderate, with alcohol-free days
- Review meds that may impair cognition—ask your clinician about alternatives
- Use ventilation or HEPA filters on high-pollution days
5. Stress Management — Tame the Cortisol Loop
Chronic stress traps your brain in airplane mode: on, but limited. Brief downshifts restore full function. Action steps:
- Before meetings: 2 minutes of box breathing (inhale 4, hold 4, exhale 4, hold 4)
- Daily: 10 minutes mindfulness, prayer, or quiet reflection
- End-of-day: a shutdown ritual (write tomorrow’s top 3, close the laptop, step away)
- Weekly: time in nature or with your community
6. Social Support — Train Your Social Fitness
Connection builds cognitive reserve—your brain’s rainy-day fund. Action steps:
- The 2x2 rule: 2 meaningful micro-messages daily, 2 live touchpoints weekly
- Join one recurring community (class, sport, volunteering, or faith group)
Reframe: Brain Health Isn’t Extra Work
It’s the work that makes everything else easier. Protecting your brain leads to clearer thinking, steadier moods, better focus, and lasting resilience.
👉 Start small. Choose ONE pillar this week—walk daily, sleep earlier, or text two people you care about. Let those small wins stack.
You only get one brain. Let’s protect it—for life.
