Your brain and heart are deeply connected; they share the same circulation, oxygen, and nutrient supply. When you feed and protect your heart, you’re also nurturing the neurons that make you you.
Let’s focus on brain protection, because your brain is your most valuable asset. You only get one, and it deserves a bit of daily TLC. The good news? Protecting your brain is mostly about simple daily habits.
Here are 10 science‑backed, doable things you can start today to keep your brain clear, sharp, and resilient for years to come.
1. Protect Your Brain from Trauma
Falls, sports injuries, and “minor” bumps add up. Repeated head trauma is linked to memory loss, depression, and even early dementia.
- Wear your helmet every time you bike, ski, or scooter.
- Replace your helmet after any crash — it cannot protect you again after impact.
- Prevent falls: keep floors clear, lighting bright, and balance strong.
- Always wear seatbelts — they protect both your chest and head.
2. Prioritize Quality Sleep
Sleep is when your brain takes out the trash. During deep sleep, the glymphatic system flushes out waste like beta‑amyloid, a key player in Alzheimer’s disease.
- Aim for 7–9 hours per night.
- Keep your room dark, cool, and quiet.
- Turn off screens an hour before bed.
- Stick to a sleep schedule.
3. Move — Every Day, in Every Way
Exercise keeps blood and oxygen flowing, helping neurons stay active and flexible. Even 5,000 steps a day can slow cognitive decline. Include HIIT and activities you enjoy.
Mix it up: walk, swim, dance, or garden. Balance and flexibility exercises like yoga or tai chi prevent falls and protect your brain.
4. Control Your Blood Pressure
High blood pressure damages small vessels that supply oxygen and nutrients to your brain, raising the risk of stroke and cognitive decline. Medications may be needed alongside lifestyle changes for optimal brain and heart protection.
5. Nourish Your Brain with Colorful Foods
Colorful fruits and vegetables are packed with antioxidants and polyphenols that protect neurons and improve cell communication. Eat a rainbow daily, both raw and cooked.
Include healthy fats: your brain is 60% fat. Feed it omega‑3s and plant‑based omega 5,6,7,9 from seeds, nuts, and algae. Consider Juice Plus+ Superfood Powder and Omega Blend to bridge nutrient gaps.
6. Feed Your Microbiome — Your “Second Brain”
About 90% of serotonin is made in the gut. Support your microbiome with fiber, fermented foods, and polyphenols while avoiding excess alcohol, sugar, artificial sweeteners, and unnecessary antibiotics.
7. Boost BDNF — Grow Your Brain at Any Age
Brain‑Derived Neurotrophic Factor (BDNF) promotes neuron growth and connectivity. Increase it naturally through movement, learning new skills, microbiome support, red/near‑infrared light therapy, and coffee‑fruit extract.
8. Reduce Toxins — Protect Your Brain’s Chemistry
- Limit alcohol and avoid cigarettes.
- Filter water and air; avoid mold exposure and processed foods.
- Support detox pathways: eat cruciferous vegetables, hydrate, and sweat regularly.
9. Keep Learning — Lifelong Mental Sharpness
Novelty sparks neuroplasticity. Learn a language, pick up an instrument, or try new challenges. Social engagement like conversation, mentoring, and laughter also protects memory.
10. Manage Stress and Build Resilience
- Practice deep breathing and meditation.
- Spend regular time outdoors and connect with loved ones.
- Resilience is recovering quickly, not avoiding stress entirely.
Putting It All Together
Brain and heart health comes from small, steady actions: move more, sleep well, eat colorfully, learn often, stress less, protect your head, support gut diversity, boost BDNF, and minimize toxins. Start today — your brain doesn’t need perfection, just attention.
This professional is affiliated with Juice Plus+ and may receive commissions or other compensation from product sales made within their organization. Any reference to professional credentials is provided for identification purposes only and should not be interpreted as a health or medical endorsement of Juice Plus+ or its products. The views and opinions expressed are those of the professional and do not necessarily reflect the official position of Juice Plus+. Content is for informational purposes only and is not intended to provide or replace care or advice from a healthcare professional. Results may vary. Individual experiences and outcomes can differ based on factors such as health status, diet, and lifestyle. Statements have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure or prevent any disease. Always consult your healthcare provider before using any nutritional products or starting a new health program.
References & Further Reading
- Exercise as a Therapeutic Intervention for Alzheimer's Disease Review Adv Neurobiol. 2025:44:297‑316. doi: 10.1007/978‑981‑95‑0066‑6_16.
- The glymphatic system and waste clearance with brain aging Gerontology. 2018 Jul 11;65(2):106–119. doi: 10.1159/000490349
- Bellesi M et al. Sleep and the (glymphatic) clearance of waste from the brain. Science 2017;358(6363):1092‑1093.
- Jennings JR et al. Hypertension and brain aging. Hypertension 2019;73(5):984‑991.
- Cryan JF et al. The microbiota–gut–brain axis: from gut feelings to cognitive function. Nat Rev Neurosci 2019;20(2):69‑78.
- Sleiman SF et al. Exercise promotes BDNF expression through the PGC‑1α pathway. Cell Metab 2016;23(1):103‑111.
- Henriques AD et al. Photobiomodulation therapy increases BDNF levels and neuroplasticity. Lasers Med Sci 2019;34(2):301‑309.
- Reyes‑Iglesias C et al. Acute coffee‑fruit extract increases plasma BDNF in humans. Nutrients 2021;13(3):778.
- Grandjean P, Landrigan PJ. Neurobehavioural effects of developmental toxicity. Lancet Neurol 2014;13(3):330‑338.
