Maintaining Optimal Brain Health in Challenging Times

By Marcela Kitaigorodsky, Psy.D. and Katherine Gorman, Psy.D.

Brain health is important for an active, happy, fulfilling life. During times of stress, we can easily let our physical and mental health slide. COVID-19 has been challenging and has greatly impacted our typical routines. However, here are six ways in which we can still promote brain health during challenging times.

1. Use it or lose it

Staying cognitively active can help stave off signs of aging, including symptoms of dementia. Consider taking up a new hobby, such as cooking, gardening, card games, or coding. Learning new skills, such as a new language or musical instrument, improves overall cognitive function and memory abilities.

2. Working out

What is good for the heart is good for the brain. Regular exercise improves cognitive functioning while reducing cerebrovascular risk factors. Going for a brief walk between zoom meetings, using a fitness tracker to track steps, practicing yoga by watching guided YouTube exercises, or using an exercise application that provides exercise classes are all excellent ways to remain active.

3. Limit alcohol

Twenty-nine percent of Americans increased their alcohol intake during the pandemic, likely due to increased stress, loneliness, anxiety, depression, and boredom. While Zoom cocktail hours offer a convenient way of socializing, limiting alcohol intake is important for brain health. The Centers for Disease Control and Prevention currently recommend up to one drink daily for women and two drinks daily for men. If you notice you have been drinking more lately, consider trying out some new “mocktail” recipes instead.

4. Distant Socializing

Finding safe ways to socialize has been one of the greatest challenges of the pandemic. Socialization is crucial because it keeps our brains active while also providing emotional support. Fortunately, we are in the age of technology and can engage in many of our usual social activities over Zoom, FaceTime, or other applications. Great ideas for socializing include organizing virtual book clubs, trivia nights, religious services, and even drive-thru movie nights or virtual birthday parties. Socializing outdoors with appropriate distance and mask wearing can also be considered. Some ideas include going with a friend for a hike, a bike ride, fishing, or a walk.

5. Sleep hygiene

Adequate sleep is critical to brain health. This might be challenging lately due to increased stress and disrupted routines. To improve sleep, wake up at the same time every day, even if you have nothing planned. Two hours before bedtime, turn off electronics, take a warm bath, listen to music, read a book, or engage in a relaxing activity. Wait until you feel sleepy to get into bed so that you fall asleep quickly and your brain learns to associate the bed with sleep. Worrying is keeping you up? Make a to-do list or write down your worries earlier in the evening so you can get these thoughts off your mind.

6. Emotional well-being is pivotal for brain health.

If you are struggling with anxiety, depression, or grief, consider making an appointment with a psychologist or psychiatrist. Most services are available online, including a broad range of support groups. Find a provider at https://doctors.umiamihealth.org/

Marcela Kitaigorodsky, Psy.D., Assistant Professor Center for Cognitive Neuroscience & Aging

Katherine Gorman, Psy.D., Postdoctoral Fellow Center for Cognitive Neuroscience & Aging