How to Build a Healthier Brain: Daily Habits That Make a Difference

By: Brian Hoeflinger, MD

March 23, 2025 | #39

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Disclaimer: Opinions are my own. Not medical advice.

Medical Trivia of the Week

What neurotransmitter, often referred to as the “learning chemical,” increases with mental stimulation and novelty? (the correct answer is at the end of this email)

A) Serotonin
B) Acetylcholine
C) GABA
D) Melatonin

Building a Healthier Brain

Brain health is no less important than heart health, and in fact, the two go hand in hand. In today’s newsletter, I want to show you how simple it can be to eat, exercise, and sleep, your way to a healthier brain. Let's dive in.

Nutrition: The Foundation of Brain Health

Nutrition plays a key role in maintaining a healthy brain. Interestingly, many of the same foods that are heart-healthy also benefit your brain. These include:

Fatty fish
Berries
Green leafy vegetables
Nuts and seeds
Eggs
Avocados
Green tea
Dark chocolate

Fatty Fish

Salmon, tuna, mackerel, and herring are rich in omega-3 fatty acids, which help maintain brain cell membrane structure and reduce inflammation. These benefits are linked to a reduced risk of cognitive decline and diseases like Alzheimer’s.

Berries

Blueberries, strawberries, and blackberries are packed with antioxidants that fight oxidative stress and inflammation in the brain. Regular berry consumption is associated with improved memory and enhanced cognitive function.

Green Leafy Vegetables

Spinach, kale, and broccoli are loaded with vitamins, minerals, and phytonutrients that support brain health. Vitamin K helps with brain cell membrane function, while folate aids in regulating amino acid levels in the blood.

Nuts and Seeds

Walnuts, almonds, pumpkin seeds, chia seeds, and flaxseeds offer omega-3 fatty acids, antioxidants, and essential nutrients, all of which promote a healthy brain.

Eggs

Eggs are a great source of choline, vitamin B12, and folate, nutrients that support cell membrane integrity and play key roles in memory and cognitive performance.

Dark Chocolate

Dark chocolate contains antioxidants and flavonoids that help protect the brain and improve blood flow.

Green Tea

Rich in antioxidants with neuroprotective properties, green tea has been linked to better memory, attention, and overall cognitive health.

Avocados

These are full of monounsaturated fats and other nutrients that support brain health and overall wellness.

Exercise: Fuel for a Smarter Brain

Exercise doesn’t just help your body, it also sharpens your brain. When you move your body, blood flow to the brain increases, delivering more oxygen and nutrients. This helps your brain form new neural connections, improve memory, and even grow new brain cells in areas linked to learning and emotion, like the hippocampus.

What to do:

Aim for at least 150 minutes of light to moderate aerobic activity per week (like walking, biking, yoga, swimming, or anything else you enjoy doing).
Include strength training 2 to 3 times per week to support overall health.
Try to do at least something each day! The power of consistently doing something is huge.

Sleep: Your Brain’s Reset Button

Sleep is when your brain gets to work cleaning house. During deep sleep, the brain clears out toxins, repairs cells, and consolidates memories, helping you think clearly, stay focused, and remember information. Poor sleep has been linked to cognitive decline, mood disorders, and even increased risk of dementia.

What to do:

Get 7 to 9 hours of quality sleep each night.
Stick to a consistent sleep schedule, even on weekends.
Limit caffeine, alcohol, and screen time in the hours before bed.
Create a calm, dark, and cool sleep environment.

Hydration: Simple Yet Powerful

Your brain is about 75% water, so it’s no surprise that hydration plays a big role in cognitive performance. Even mild dehydration can lead to trouble focusing, brain fog, and fatigue.

What to do:

Try to drink at least 64 ounces of water per day.
If you’re active or in a hot environment, increase your fluid intake.
Add electrolytes if needed, especially during intense exercise or illness.

Mental Stimulation: Exercise for Your Mind

Just like muscles, your brain needs regular challenges to stay strong and resilient. Learning new skills and solving problems stimulates neural pathways and keeps your mind agile.

What to do:

Try daily puzzles, crosswords, or sudoku.
Learn a new language or pick up a musical instrument.
Take an online course or read books that challenge you.

Stress Management: Protect Your Peace

Chronic stress floods your brain with cortisol, a hormone that, when elevated long-term, can shrink parts of the brain related to memory and learning. Practicing stress-reduction techniques helps protect your brain and improves emotional well-being.

What to do:

Practice mindfulness or meditation for just 5 minutes a day.
Try deep breathing, progressive muscle relaxation, or journaling.
Spend time in nature or do something creative.

Social Interaction: Connection Is Brain Medicine

Strong social ties can boost memory, delay cognitive decline, and improve mental health. Engaging with others activates areas of the brain involved in emotional regulation, empathy, and decision-making.

What to do:

Make time for regular conversations with friends or family.
Join clubs, volunteer, or engage in group activities you enjoy.
Don’t underestimate short, positive daily interactions, even a quick chat with a neighbor or coworker can help.

Build a Brain-Healthy Lifestyle

Your brain is constantly evolving. By supporting it with the right habits (nutritious food, regular exercise, quality sleep, hydration, mental stimulation, stress management, and social connection), you can boost brain performance today and protect your cognitive health for the future. Start taking care of your mind and your body today!

Impactful Quote of the Week

"The mind is not a vessel to be filled, but a fire to be kindled.”

- Plutarch

All my best,

Brian Hoeflinger

P.S. - if you enjoyed this newsletter, you may enjoy my book that details my life as neurosurgeon and the loss of my oldest son, Brian (see below a synopsis).

My Book

Life and Death . . . Two words with such opposite meaning and which inflict such contradictory emotions and yet are so closely intertwined in our lives. As parents, we bring meaning and life into this world through our children. Our lives become defined as a result. We learn the joy, hardship, and responsibility of shaping an innocent life. But a day will come when that life will be taken. For some, death will come too soon. This is the story of my son, Brian Nicholas Hoeflinger, who died unexpectedly at age 18.

https://doctorhoeflinger.com/products/the-night-he-died-the-harsh-reality-of-teenage-drinking