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“First of all, I think sleep is the most underrated high-performance tool we have,” Nicola states. “It’s like a sewage system or a dishwasher, if you will. It washes all of the debris and junk that accumulates during the day.”

If you don’t get enough sleep, your brain cannot clear out that debris, and those toxins can start to build up. “One of the proteins that builds up is amyloid beta—this is a protein that is one of the hallmarks of Alzheimer’s1,” Nicola notes.

She then explains that you should take both quantity and into account. After all, a full eight or nine hours of sleep isn’t always possible; but it’s more about the quality of the hours you do get. That’s why Nicola recommends setting a consistent bed and wake time, dimming the lights as you wind down (since blue light messes with your natural melatonin production), and making sure your bedroom stays cool enough. Here, you can find more expert-backed tips to catch quality Zzz’s.

And while sleep trackers can be helpful, they’re not essential for securing high-quality sleep. “Ultimately, you should just focus on how you’re feeling when you sleep [and] when you wake up in the morning,” she adds. 

Now, for the equally important half of the equation: exercise. Any movement is beneficial for neurological health; however, Nicola does praise aerobic exercise and resistance training for optimal brain aging. 

Aerobic exercise has also been shown to generate new neurons in the hippocampus2, or the region of the brain associated with memory, learning, and emotions. 

On the other hand, resistance training offers new and exciting brain benefits, too. She explains that contracting your muscles releases certain myokines3, or muscle-based proteins, into the bloodstream. 

“They go up to the blood-brain barrier, and they have an effect on different areas of our brain,” Nicola shares. And some of these myokines have been shown to have neuroprotective properties4. 

Not sure how often is often enough? Nicola recommends getting at least 20 minutes of aerobic exercise per day and resistance training three times a week. 

“You want to do around five exercises per muscle,” she explains. If you need some workout inspiration, feel free to check out our full strength training guide.

Think of sleep and exercise as your brain health basics. Then if you want to go the extra mile, you can supplement. Nicola says that creatine and EPA/DHA (two derivatives of omega-3 fatty acids) are the most important for brain health. 

“I am advocating for everyone to supplement with omega-3 fatty acids, specifically EPA and DHA,” Nicola says, as these forms help with cell membrane fluidity and overall brain health. You can find our favorite omega-3 supplements here.