The American Academy of Neurology (AAN), which represents more than 40,000 neurologists and neuroscience professionals, has a mission to promote brain health for all. To that end, the AAN has convened experts from their vast network of specialists to identify 12 factors from the best available evidence that can influence a person’s brain health at all stages of life.

“It’s incredibly powerful that the AAN has brought the force of neurologists and other health care providers to highlight brain health as an emerging issue,” says Joel Salinas, MD, FAAN, assistant professor of neurology at the New York University School of Medicine and chief medical officer at Isaac Health in New York City. “In bringing clinical practice and research together to inform public policy and identify the interventions that provide the most benefit, the AAN’s campaign will positively affect individuals and entire communities, especially those that are historically underserved.”

Through its Brain Health Initiative, the AAN aims to educate people about the steps they can take to ensure the healthiest brain possible. Here’s how the AAN can help you get started.

1. Get adequate sleep. Many studies demonstrate the beneficial effects of shuteye on brain synapses, the ability of the brain to clear waste, and cerebrovascular health. Sleep disorders, including lack of sleep, obstructive sleep apnea, and circadian rhythm disorders, are linked to poor memory, low mood, reduced neuroimmune function, and increased perception of pain. In adults with neurologic diseases, treatment of sleep disorders can reduce the risk of stroke, improve seizure control, and potentially slow the development of cognitive impairment due to Alzheimer’s and other age-related neurodegenerative disorders.
2. Protect your mental health. Mood disorders such as anxiety and depression contribute to poor brain health. Monitoring these conditions is particularly important in patients with epilepsy, headache disorders, stroke, and traumatic brain injury, among other neurologic diseases. In people with neurologic conditions, treating anxiety and depression may increase compliance with medication, boost quality of life, slow progression of disease, and improve neurologic outcomes.
3. Follow a healthy diet. Access to nutritious food is integral to brain health from before birth (when people are considering pregnancy) and into old age. Those without access to healthy foods are at higher risk of chronic neurologic disorders such as dementia and neuropathy. Food as medicine is increasingly recognized by patients, providers, and policymakers.
   Read More: How to Get Started on a Brain-Healthy Diet
4. Exercise. Regular physical activity promotes neurogenesis—the ability of the brain to grow new neurons—and suppresses inflammation, strengthens white matter in the brain, and improves control of high blood pressure, blood sugar, and cholesterol. In people with Parkinson’s disease and multiple sclerosis, exercise improves balance, muscle tone, and mobility
5. Stay connected. People who have strong social networks are at lower risk for stroke and cognitive decline in mid- and later life. By contrast, loneliness is associated with increased risk of Alzheimer’s disease and dementia and a greater incidence of other neurologic disorders.
6. Avoid head trauma. Traumatic brain injury due to traffic or bicycle accidents or falls, especially in older people, is one of the most common causes of death and disability. Children should wear helmets when riding bicycles and older people should speak to their doctors about reducing the risk of falls.
7. Control blood pressure. High blood pressure contributes to inflammation, stroke, and tiny bleeds in the brain. High blood pressure in mid-life is linked to a higher risk of cognitive impairment later in life. In later life, uncontrolled high blood pressure increases the risk of epilepsy. Physicians recommend a systolic blood pressure below 130mm Hg. Everyone should have their blood pressure checked regularly and discuss treatment if the numbers are high.
8. Assess your metabolic and genetic risks. High cholesterol, sedentary habits, obesity, and diabetes all compromise brain health. People with these modifiable risk factors should proactively discuss with their doctors ways to treat, change, or control these aspects. Individuals also should understand any genetic predispositions or family medical history that may negatively affect their brain health. Genetic testing can help identify and treat disorders and possibly reduce or blunt the effects.
9. Take medications as prescribed and speak up when they’re tough to access. Drugs for neurologic disorders are prohibitively expensive, a reality that may keep people from taking the medications they need. Working together, patients and their doctors can find ways to improve access to effective and affordable medications.
10. Reduce the risk of infections. Protecting against infections helps to preserve brain health. People should check with their doctors to ensure they are fully protected throughout their lives. In addition, those with neurological conditions may be on immunosuppressive therapies that affect their risk of infection or have a heightened response to common adult infections. Abiding by guidelines for vaccination schedules is one way neurologists can help curb infection.
11. Limit negative exposures. Abusing alcohol and illicit drugs and smoking cigarettes is detrimental to brain health. Those who are younger may be more vulnerable to addiction and the effects of these toxins. Avoiding these substance exposures is recommended. Other negative exposures—many out of an individual’s control—include air and water pollution and pesticides. Everyone can advocate for policies and practical solutions that reduce the use of environmental toxins.
12. Advocate for equity. Socioeconomic status, education, and access to medical care—examples of social determinants of health—all affect brain health outcomes. Poor living conditions and limited access to health care result in higher rates of neurologic conditions and death. Patients and doctors can fight for policies that address social needs and reduce health care disparities, in addition to asking for research to be inclusive and representative of all people.

Individuals are encouraged to speak with their doctors about their brain health. Start those conversations with these examples:

• How much sleep should I be getting every night?
• I've been having a lot of (anxiety, stress, or other mood symptoms) lately. Can we talk about how this might affect my brain health and what to do about it?
• On an average day, I tend to eat (examples). Are there any changes I should make or supplements I should add for better brain health?
• Here's what I do for exercise every week. Is that the right amount for my brain health?
• I know social interaction is important for brain health. How do I know if I'm getting enough?
• What are some basic things my family and I should be doing for safety, like seatbelts, helmets, and car seats?
• Is my blood pressure healthy?
• How are my blood sugar and cholesterol? Some of my family members have (neurological disease); is that something that runs in families?
• I'm having some trouble affording my medicines. Are there any ways to save money on them?
• Am I up to date on my vaccines?
• Are there any negative health effects I should know about from my (smoking, drinking, or substance use)? How do I know if something like well water or pollution is affecting my brain health?
• I have some concerns about (my housing situation, having transportation, not having insurance, not feeling safe). Are these affecting my brain health?

The AAN encourages patients, their friends, and family members to join its advocacy network to make an impact on patient care, research, and more. Learn more about the AAN’s advocacy efforts and how to join them.