Nancy Abu-Bonsrah, M.D.
UPMC Neurological Institute

As the New Year approaches, many of us set resolutions aimed at improving our physical health or
breaking old habits. But one resolution that’s often overlooked is focusing on brain health. Just as we
exercise our bodies to stay in shape, it’s important to exercise our minds.
This year, why not make brain health a priority? Simple, everyday practices can boost mental clarity,
prevent cognitive decline, and support emotional well-being—making it a resolution that can pay off for
years to come.

Simple Tips for Keeping Your Brain Healthy

Stay Mentally Active – Reading, puzzles, learning a new language, or playing an instrument are
just a few ways to exercise your brain. Activities like these strengthen neural connections and
can delay the onset of cognitive decline and improve memory and focus.

Prioritize Sleep – High-quality sleep is crucial for brain health. Sleep allows the brain to
consolidate memories, remove toxins, and recharge for the day ahead. Without seven to nine
hours of sleep per night, concentration, memory, and decision-making abilities may be affected.
 Manage Stress – Chronic stress can damage brain cells and reduce the brain’s ability to function
optimally. Self-care practices like meditation, yoga, or deep breathing exercises can help
manage your stress levels. Relaxing and recharging allows your brain to stay resilient.

Engage Socially – Staying connected to loved ones can protect against cognitive decline. Social
interaction stimulates brain activity, can improve mood, and reduces the feeling of isolation.
Group activities or community events can help keep your mind sharp and emotionally balanced.
 Protect Your Head – Taking precautions against head injuries can greatly reduce long-lasting
effects on brain health. Make your home safer by preventing falls, especially as you age. Wear a
helmet for sports or work activities when needed. Even minor concussions can have serious
long-term consequences if not properly managed.

Common Resolutions and Brain Health

You know these ones – exercising and eating better. While, yes, they may help your waistline, they also
help to boost your brain’s health. Regular exercise like walking, jogging, and swimming increase blood
flow to the brain, promoting the growth of new brain cells and enhancing cognitive function.
A balanced diet rich in antioxidants, healthy fats, and essential vitamins is key for brain health.
Incorporating foods like leafy greens, fatty fish, berries, nuts, and whole grains help protect stress and
inflammation, which contribute to brain aging. Avoiding excess sugar and processed foods is also
important for reducing the risk of neurodegenerative disease.

Why Brain Health Matters

Brain health is fundamental to cognitive function, memory, and emotional well-being. Conditions such
as Alzheimer’s disease, Parkinson’s disease, strokes, and traumatic brain injuries can all significantly
impact the brain, often leading to long-term consequences. Taking proactive steps to maintain and
enhance brain health can help reduce the risk of these conditions and improve quality of life.

Nancy Abu-Bonsrah, M.D., is a neurosurgeon and sees patients at UPMC Neurological Institute, 740 High
St., Williamsport. To make an appointment with Dr. Abu-Bonsrah, call 570-321-2820, and to learn more
about UPMC Neurological Institute services in northcentral Pa., go to UPMC.com/NeuroNCPA.