New Year, New You: 5 Resolutions for a Healthier Brain

Declining brain function is a significant problem that can worsen with each passing year. Many people feel motivated to make changes that improve their overall wellness as a new year rolls around, and we think brain health deserves particular attention.

Your brain affects everything, including your memory, mood, movement, and ability to stay independent as you age. At Kenneth K. Wogensen, MD, we encourage patients to take proactive steps that protect cognitive function and reduce the risk of conditions such as dementia and Alzheimer’s disease.

Here are five resolutions that can strengthen and support your brain this year.

1. Move your body to protect your mind

Regular physical activity benefits far more than your muscles and heart; it also helps maintain a healthy brain. Exercise increases blood flow to your brain, supports the growth of new brain cells, and improves memory and thinking skills.

Research shows that adults who stay active may also lower their risk of dementia, including Alzheimer’s disease.

You don’t need intense workouts to see benefits. Walking, cycling, swimming, dancing, or gentle strength training several times a week can make a meaningful difference. We encourage patients to choose activities they enjoy so exercise becomes a natural part of their routine.

2. Prioritize quality sleep

Your brain relies on sleep to repair itself, remove toxins, store memories, and reset for the next day. Poor or inconsistent sleep can affect mood, focus, and long-term cognitive health. Chronic sleep problems may increase the risk of dementia, making healthy sleep habits especially important.

Aim for 7-9 hours each night and try to keep a consistent sleep schedule. If you snore loudly, wake up tired, or struggle to fall asleep, talk to our team. Conditions like sleep apnea can interrupt the brain’s essential rest cycle, and treatment can dramatically improve sleep quality and daytime function.

3. Keep your mind active and engaged

Just like your muscles, your brain needs regular stimulation to stay strong. Lifelong learning can improve memory, boost mood, and help maintain cognitive function as you age. Activities such as reading, puzzles, crafting, playing an instrument, or learning a new language all support healthy brain pathways.

Even small steps count, such as taking a new route on your daily walk, trying a different hobby, or challenging yourself with a brain game app. Our board-certified neurologist Dr. Wogensen often reminds patients that staying mentally active doesn’t have to feel like work. Simple, enjoyable activities are often the most effective.

4. Nourish your brain with healthier food choices

Your diet plays a significant role in long-term brain health. Foods rich in antioxidants, omega-3 fatty acids, and essential vitamins support healthy brain function and reduce inflammation.

Many nutrition experts recommend the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, which has been linked to lower rates of Alzheimer’s disease. MIND blends aspects of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet.

Try adding more of the following to your meals:

• Leafy green vegetables
• Berries
• Whole grains
• Nuts and seeds
• Fish like salmon or sardines
• Olive oil

At the same time, try to limit highly processed foods, sugary drinks, and excessive salt. These can affect both your heart and your brain. If you need help building healthier habits, our practice can guide you with simple, realistic changes that fit your lifestyle.

5. Stay connected and manage stress

Emotional well-being strongly affects brain health. Chronic stress and social isolation can raise the risk of memory decline and conditions like dementia. Making time for meaningful connections, whether with friends, family, neighbors, or community groups, helps support emotional balance and cognitive resilience.

Stress-reducing activities, which include deep breathing, meditation, yoga, and spending time outdoors, can also calm your nervous system. Even five minutes of relaxation can reset your mood and improve mental clarity.

If you’re dealing with overwhelming stress, anxiety, or depression, we encourage you to reach out. Treating emotional health is an essential part of protecting your brain.

Start the new year with your brain in mind

Healthy habits do far more than improve your day-to-day well-being — they help preserve your memory and independence in the decades ahead.

We’re committed to helping patients strengthen their cognitive health, reduce their risk of dementia and Alzheimer’s disease, and feel more confident about the future. If you’re ready to invest in a healthier brain this year, call Kenneth K. Wogensen, MD, and schedule a consultation, or complete the online booking form.