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Key takeaways
- The Brain Docs prioritize a one-hour device-free wind-down before sleep.
- A daily morning walk supports thinking skills, mood and sleep routines.
- Batch cooking and learning new skills help build healthy weekly habits.
Summary
The Brain Docs share simple brain-health habits they follow each week to support memory, mood and focus. Their approach includes powering down devices before bed, taking a brisk morning walk, combining healthy activities through habit stacking and preparing meals in advance to make healthy choices easier.
They also emphasize the importance of continuing to learn new skills as a way to stay mentally active. Together, these practical routines can help create long-term benefits for brain health and overall well-being.
The key takeaways and summary were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.
Full Transcript:
[0:00] Dean Sherzai: We’re neurologists.
[0:01] We study the brain for a living, so we know how hard it can be to take care of our bodies, especially as we age.
[0:07] Ayesha Sherzai: That’s right, and over the years, we’ve come up with easy ways to support our brain health. And these small lifestyle changes add up in big ways over time.
[0:16] Here are five of our favorite healthy-brain habits we do every week.
[0:20] Dean Sherzai: Number one, power down before bedtime.
[0:23] Ayesha Sherzai: Yes, powering down your phone or computer at least one hour before bedtime is so important to getting restorative sleep.
[0:31] Dean Sherzai: For me, the wind-down hour is nonnegotiable.
[0:34] When I put the devices away and give my brain that buffer, I fall asleep fast and sleep more deeply.
[0:41] Researchers also think that over time, chronic sleep loss may let waste proteins build up in the brain, and that buildup is being studied as one possible pathway to higher dementia risk.
[0:52] Ayesha Sherzai: Yes, and studies also show that the light from your device in the evening suppresses melatonin, which is a sleep hormone,
[1:00] and it pushes your body clock later, which makes it harder to fall asleep.
[1:04] Dean Sherzai: So try to schedule your bedtime like you would anything else on your to-do list.
[1:08] Ayesha Sherzai: And strive for seven to eight hours a night, plus that important wind-down period of one hour.
[1:15] Dean Sherzai: Number two, our favorite, walking in the morning.
[1:19] Ayesha Sherzai: We strive to get in a brisk morning walk every day for 30 minutes.
[1:23] Getting that movement first thing in the morning wakes us up, and it sets the tone for the whole day.
[1:28] Dean Sherzai: Movement has so many benefits for your brain.
[1:30] A Harvard study found that people who walked around 3,000 to 5,000 steps a day showed a delay in cognitive decline by about three years, compared to people who were sedentary.
[1:40] Ayesha Sherzai: Cardio brings oxygen to the brain, keeping your thinking sharp, and the sunlight exposure that you get helps your circadian rhythm, improving your sleep later.
[1:49] Walking can also lighten your mood and reduce your stress.
[1:52] Dean Sherzai: Number three, habit stacking.
[1:55] What is even better than a morning walk?
[1:57] Combining that walk with something else beneficial for your brain.
[2:01] Ayesha Sherzai: That’s right.
[2:01] Habit stacking is a two-for-one deal for our health.
[2:05] It means we’re adding one healthy habit with another, and it’s something that we both try to do.
[2:10] Dean Sherzai: So take your morning walk with a friend or a spouse.
[2:13] It makes the morning walk more enjoyable, helps reduce stress, and the company itself is good for your brain.
[2:19] Research supports this.
[2:21] Ayesha Sherzai: But if you’re walking alone, you could listen to a thought-provoking podcast at the same time.
[2:25] You’ll be getting the movement in, as well as learning something new.
[2:29] Dean Sherzai: Number four, batch cooking.
[2:31] Ayesha Sherzai: Yes, batch cooking is a way to eat healthy and avoid all that stress of pulling things together last minute during a busy work week.
[2:40] We like to batch cook on Sundays for the week, which gives us time to get the groceries, clean them up and gather the ingredients.
[2:47] Dean Sherzai: That way, every night, the healthy option is the easy option.
[2:51] Ayesha Sherzai: And for a bonus tip, put the healthy snacks and meals you make in a glass container or something that you can easily see through when you open up your fridge.
[3:00] Dean Sherzai: Meal prepping does take a bit of planning on our weekends, but it sets us up for success during the week.
[3:06] Number five, pick up a new skill.
[3:09] Ayesha Sherzai: Staying physically active is very important as we age, but staying mentally active is just as vital.
[3:16] Engaging in activities you enjoy that challenge your brain may protect against cognitive decline.
[3:21] Dean Sherzai: This doesn’t need to be a big change.
[3:23] You don’t need to enroll in a college course, but having a goal to learn something new and working on it a little bit each day really helps.
[3:31] Ayesha Sherzai: Absolutely.
[3:32] For me, that could be testing out a brand-new super complicated recipe.
[3:36] Dean Sherzai: And for me, it’s mastering a difficult song on my guitar.
[3:40] Ayesha Sherzai: A healthier brain doesn’t just happen overnight, but introducing small changes to your everyday routine builds a stronger brain for a lifetime.
[3:48] Dean Sherzai: Learn more at AARP Staying Sharp at stayingsharp.org
