1. Diversify your breakfast
It's no surprise that maintaining a healthy diet is crucial to your overall health, including your neurological wellness—but did you know that eating a diverse diet is another major key? According to Dr. Cooney, "A narrow diet reduces microbiome diversity, which is critical for immune function, inflammation control, and metabolic health." All of this can play a role in your brain health and your risk of disease. That means that eating the same breakfast every day—even if it's a healthy smoothie or yogurt bowl—isn't necessarily the best choice for your noggin. Instead, Dr. Cooney says you should aim for 30+ plant-based foods per week and rotate your protein, fiber, and fat sources regularly. The more you know!
2. Challenge memory recall
Those brain games can do more than stave off boredom—and scrolling on your phone comes with more risks than blue light exposure. As Dr. Cooney tells us, "Passive screen time dominates modern life and leads to mental complacency. Without active memory training, the brain weakens much like muscles without use." This can take a toll on your brain function and even contribute to cognitive decline, raising your risk of dementia. In order to combat these risks, Dr. Cooney says you should "Test your recall and track your progress online, and engage in mentally demanding tasks like strategic games, storytelling, or foreign language practice." Time to break out the morning sudoku!
3. Get outdoors
As if you needed another reason to spend time outside, Dr. Cooney says it could be integral to your brain health! "Living in indoor environments year-round means a lack of natural light and airflow, which suppresses circadian hormones, reduces vitamin D synthesis, and increases oxidative stress," she warns, reminding us that artificial lighting alone won't keep your brain in the best shape. For this reason, she recommends catching some rays within an hour of waking each morning. Plus, she says, "aim for multiple short outdoor breaks daily, even in colder months." Got it! The physical exercise will do you good, too—there are tons of benefits to after-meal walks.
Bottom line
A healthier brain starts with a healthier morning. By following these tips from Dr. Cooney, you can pave your way to greater mental wellbeing—and a longer, happier life overall. She also highlights the importance of measuring your biological markers, as age-related decline is often slow and initially difficult to detect. "If you don’t test, you’re likely missing early warning signs of dysfunction that could be reversed. Use functional assessments that track blood biomarkers, cardiovascular health, and cognitive trends over time. Prevention starts with knowing your baseline," Dr. Cooney concludes.