6 Important Brain Health Check Ups for the New Year

1. Cognitive Function Test:

The first type of brain test is a cognitive function test. These can include memory tests administered by doctors or simple brain training apps that you can get on your smartphone.

Cognitive decline, including memory loss, affects memory, problem-solving, and mental sharpness, which is why it's so important to get one of these tests done in the new year 2025.

Anyone can go in for a cognitive function test, but it becomes extremely important once you turn 50, as this is the time when cognitive decline usually starts. The benefits of cognitive function tests include early detection of cognitive issues, such as memory loss, which can help improve management techniques and treatments.

2. Sleep Quality Check:

Sleep quality has a direct effect on your cognitive abilities as evidenced by multiple high-quality studies.

Sleep regenerates your brain and can have a beneficial impact on memory consolidation, mood regulation, and neurotransmitter repair.*

So as part of your New Year resolution to take better care of your brain, you can start using sleep trackers and identifying things that may be keeping you from getting a good night’s sleep like caffeine, alcohol, lack of exercise, stress, anxiety, noise, or other unhealthy lifestyle choices.

You can also try improving your sleep hygiene by reducing screen time before bed and maintaining consistent sleep patterns (bedtime, wake-up times, etc).

3. Mental Health Assessment:

Stress, anxiety, and depression can all take a huge toll on your mental wellbeing and how your brain functions.

These conditions sap resources from your brain that would otherwise go to improving focus, memory, and other key cognitive functions.*

To start keeping track of your mental health, try looking out for common signs of mental distress.

These can include rapid changes in emotions, quick mood changes, changes in your appetite, sleep deprivation, or changes in how you take care of yourself.*

Adding a mental health assessment to your brain wellness checklist may help prevent serious cognitive issues.* It may also be a good idea to try therapy or counseling if you are experiencing mental health issues.

Therapy can benefit brain function by improving neuron connectivity, stimulating growth hormones and generally giving you a better idea of how your mind works.

4. Nutrition Check:

Another of the best brain health tips is to keep an eye on what you’re eating. There are certain brain-boosting foods and nutrients that you should be incorporated into your diet including:

• Omega 3 fatty acids
• Antioxidants
• Minerals
• Berries
• Fatty fish
• Nuts
• Eggs
• Oranges
• Tea
• Avocadoes

Start by taking an inventory of your diet. Take an honest account of what you usually eat and write it down.

Then compare it to the above list to see how many brain foods you are actually getting in your diet. It can also be helpful and insightful to speak with a registered dietitian about how you can boost your brain power by considering nutrition for brain health, including vitamins for memory.

Many of the best foods for brain health can help improve mental focus, keep your memory sharp, and preserve the function of your brain cells.

Staying properly hydrated is also essential to cognitive health. In fact, some studies have even found a link between poor hydration and issues stemming from bad moods and outlook.

You can also try the best supplements for mental focus, brain health, and vitamins for memory to complement your normal diet and get the nutrients you need for optimal brain function. A simple blood test can help your doctor determine if supplements are a good idea for your needs.

5. Physical Activity Level:

Your brain needs oxygen from blood cells to operate optimally. Exercise helps get more blood cells moving to the brain. That’s why one of the best healthy brain habits is actual, physical activity.

There have been multiple studies that indicate that physical activity enhances neuroplasticity and that it may also be essential in safeguarding your brain against cognitive decline as you age.*

So in the new year, try increasing your physical activity levels or just making sure that you are getting enough exercise for optimal cognitive function. In general, it is recommended that you get 150 minutes of moderate exercise a week.

Cardio exercise, aerobics, calisthenics, resistance training, and balance training have all been suggested as beneficial for brain function so start incorporating some of these kinds of exercises into your routine. You can also try:

• Walking
• Running
• Swimming
• Cycling
• Weight training
• Yoga
• High-intensity interval training (HIIT)

All of these exercises can help pump more oxygen to your brain and have a beneficial impact on mood and self-esteem.*

6. Blood Pressure & Heart Health Check:

Any good brain health routine will account for cardiovascular health. That’s because cardiovascular issues like hypertension can increase your risk of a stroke which can have devastating effects on your mental function.*

That’s why it’s so important to go to your doctor on a regular basis and have your blood pressure and cholesterol levels checked regularly. You can also keep an eye on your heart rate with affordable heart rate monitors.

If you find that you have high blood pressure or are at risk of developing conditions like hypertension, try making alterations to your diet and lifestyle. Exercise is always recommended to keep cholesterol down and blood pressure normal.*

Also, discuss the possible benefits of certain medications that can improve cardiovascular health. You can also try incorporating some of the following foods into your diet to improve heart health:

• Kale
• Collard greens
• Cabbage
• Spinach
• Broccoli
• Carrots
• Pears
• Oranges
• Bananas
• Apples
• Oatmeal
• Brown Rice
• Tofu
• Salmon
• Trout