HFC's 5 brain health habits
When it comes to Alzheimer's and dementia we know two things: Alzheimer's can begin to develop 20-30 years before the onset of symptoms and research suggests that 45% cases of dementia may be preventable by adopting specific habits.
Here at HFC, we're committed to teaching you how to better care for your brain and reduce your risk of cognitive decline. Your brain healthy journey starts HERE!
Sleep
Nutrition
Emotional Well-Being
Physical Exercise
Cognitive Fitness
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Which habit needs your focus today?
Sleep
Quality sleep helps your brain reset and repair
Nutrition
What you eat directly impacts how you think
Well-Being
Chronic stress can take a real toll over time
Exercise
Regular movement supports memory and focus
Cognitive Fitness
Mental challenges help keep your mind strong
Remember, when it comes to sleep, quality is just as important as quantity!
Sleep allows our bodies and minds to heal and organize themselves in preparation for another day.
Think of sleep as the night crew that cleans an office building, so the work of the next day is unimpeded by yesterday's paperwork, those muddy footprints the mailman tracked in, or the leftovers Kevin always forgets in the break room. A clean office is a productive office, and a rested brain is a productive – and healthy – brain.
Tips to get a good nights rest
- Get 7-9 hours of a sleep a day.
- Keep your bedroom cool and dark.
- Go to bed at the same time and wake up at the same time.
- Get morning sun.
- Try brown noise to relax and block out outside noise.
- Track your sleep.
Things to avoid for a good sleep
- Get 7-9 hours of a sleep a day.
- Keep your bedroom cool and dark.
- Go to bed at the same time and wake up at the same time.
- Get morning sun.
Discover
Watch
Read
Listen
National Sleep Foundation
Sleep Is Your Superpower via sleep scientist, Matt Walker
Why Sleep Is Important for Brain Health via the American Brain Foundation
Sleep with Seth Rogen - Fall asleep, that is. Let Seth guide you through a bedtime meditation
Okay, we know this, but it warrants a reminder:
stress is bad for us!
A short daily practice of mind-body therapy can help us build dementia-resistant brains.
Tips for stress management
- Meditate
- Get outside in nature
- Be social
- Declutter your space
- Talk about your feelings with people who will listen without judgment
Discover
Watch
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Try Kirtan Kriya, the 12-Minute Meditation Exercise Clinically Proven to Improve Cognition and Memory via The Alzheimer’s Research and Prevention Foundation
Change Your Brain, Change Your Life with Dr. Daniel Amen
Mental Health and Brain Health: What’s the Connection
Science Explains How Meditation Impacts Brain Health & Function via Wellness Evolved
We knowwwww.
Exercise can be daunting.
There's the lifting of heavy things, the putting them down… but trust us, it's worth it.
Exercise is GREAT for your brain!
The key to creating and sticking to an exercise plan is finding what works for YOU. It's all about:
- Moving your body
- Raising your heart rate
- Sticking to it
The list of things improved by exercise is LONG. Here are just a few:
- Mood
- Long-term memory
- Sleep
- Stress and anxiety
- Growth of new brain cells
There's a lot of science behind what kind of exercise to do for max brain health benefits. Every individual is different and your healthcare provider can help you determine what's best for you. Here are two types of exercise to consider:
1. HIIT
AKA High Intensity Interval Training aka exercising in short, intense periods with rest in between.
Research shows that HIIT has a positive effect on the brain's neuroplasticity.
In general, shoot for 120 minutes of exercise that gets your heart pumping each week.
2. Walking
Yup… if HIIT sounds overwhelming, start by simply walking.
A recent study found that older adults who took 9,800 steps each day were 50% less likely to develop dementia as a result. Those who took 3,800 steps daily saw a 25% reduction in risk.
And, speed matters! The faster you walk, the bigger the benefits. So, add a short speed walk (7-10 minutes) to your day to boost your brain health!
Discover
Watch
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Types of Exercise that are Good for Brain Health
The Brain-Changing Benefits of Exercise via Dr. Wendy Suzuki
Physical Activity and Brain Health via the National Library of Medicine
Exercise to Reduce the Risk of Alzheimer's Disease via Richard Isaacson, M.D. & Peter Attia, M.D.
Did you know that, of all our organs, our brains are most easily damaged by poor diet?
Enter the MIND diet.
MIND stands for "Mediterranean-DASH Intervention for Neurodegenerative Delay."
DASH stands for "dietary approaches to stop hypertension." This is less important and far more complicated than the diet itself.
The MIND diet is a blend of two diets proven to support brain health.
| What To Eat | How Much To Eat | Other Interesting Stuff |
|---|---|---|
| Berries | five ½-cup servings weekly | Blueberries are the best. Wild blueberries are even better. |
| Olive oil | two single-tablespoon servings daily | EVOO should replace butter, margarine, and vegetable oil. |
| Leafy greens | seven cups weekly | The darker the better, think: kale, spinach, collard greens, swiss chard, bok choy, etc. |
| Nuts | snack on these most days | Allergic to nuts? Seeds are a good alternative. Flax, pumpkin, and sunflower, to name a few. |
| Beans | ½ cup every other day | Beans beans they’re good for your heart… and that means they’re good for your brain! |
| Whole grains | Include these daily | For example: oats, quinoa, dark rices |
| Fish | at least once a week | On the flip side: have fewer than four servings of red meat and meat products (like sausage) weekly. |
| Poultry | at least twice weekly | On the flip side: have fewer than four servings of red meat and meat products (like sausage) weekly. |
| Dark cocoa powder | Have fewer than five sweets weekly | and stick to dark chocolate when you do! |
🚨 Myth-Buster
Myth:
Coconut oil is brain-healthy
Truth:
Coconut oil, while often marketed as a brain-healthy oil or even as a tool to slow Alzheimer's, is not either, according to science.
Three things to look for when shopping for good EVOO:
- It comes from California or one single place (no blends)
- It's in a dark bottle or tin
- It has a harvest date on the label
Discover
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Get Your Brain Food Score from Dr. Drew Ramsey
The Brain Health Kitchen Shopping List via Dr. Annie Fenn
Harvard Nutrition Expert: Top Foods To Eat & Avoid To Stay Young & Prevent Cognitive Decline
Do’s and Don’ts of the MIND diet
This is Your Brain on Food with Dr. Uma Naidoo via MEDspiraition
Cognitive Fitness: It's like exercise, but for your brain.
One of the best ways to work out your brain is by teaching it new things. Active learning improves memory, creativity, mood, and self-esteem.
Incorporating learning into your daily routine, such as reading, taking courses, or trying new hobbies, keeps your brain active and engaged.
Keeping your mind active is one of the most impactful ways to delay the onset of cognitive decline.
- Learning a new language
- Playing a musical instrument
- Engaging in social activities
- Learning a new skill
(such as cooking, woodworking, or painting)
🚨 Myth-Buster
Myth:
Crossword puzzles are the best exercise for your brain
Truth:
We hate to break this to you but… crossword puzzles are not the best exercise for your brain. They are great for improving vocabulary, but they are too passive and repetitive to stimulate your brain the way you would if you were learning something new.
Remember neuroplasticity? Crossword puzzles may help maintain existing neural connections, but they are not likely to create new ones. To promote neuroplasticity, it's important to engage in activities that challenge the brain in new and different ways.
Discover
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BrainHQ
The BrainHealth Project
9 Tactics to Build a Stronger Mind with Lisa Genova via BigThink
Train Your Brain via Harvard Medical School
Alzheimer's, Memory, and How to Keep our Brains Healthy as We Age via NPR
- Seth Goes Greek! Join us Wednesday, May 6, 2026 for a night of comedy, music, and more! Get Tickets.
- Seth Goes Greek! Join us Wednesday, May 6, 2026 for a night of comedy, music, and more! Get Tickets.