Welcome to the Brain Health Challenge!

I’m Dana Smith, and I’ll be your guide through this week-long journey.

Having a healthy brain is essential for living well. In the short term, it keeps you alert and functioning at your best. Over time, it can help lower your chances of cognitive decline, dementia, and strokes.

Engaging in simple, healthy practices—like eating well and staying active—is one of the best ways to boost brain function and ensure your neurons last. These lifestyle habits can be beneficial across all ages. While they don’t guarantee immunity to dementia or other brain disorders, numerous studies have indicated that they can boost cognitive performance or slow down deterioration.

This week, you’ll take part in daily activities that promote brain health, while we explore the science behind why they work. Some of these actions may offer immediate cognitive perks, but the real benefits come from consistent practice over time. Along with these neuroscience insights, I’ll share tips to help you make these activities a lasting part of your routine.

To help you stay on track, consider teaming up with a friend for this challenge. Don’t worry if you can’t find a buddy; the comments section will serve as a supportive community for everyone participating.

There are countless intriguing ways our everyday choices impact our brains. Take sleep, for instance.

Many studies highlight that achieving a restful night (about seven to eight hours) correlates with improved memory and other cognitive functions. This connection exists because sleep, particularly REM sleep, is when your brain shifts short-term memories—what you encountered or learned during the day—into long-term memory storage.

Additionally, sleep is the time for your brain to perform its regular cleaning. While you’re sleeping, the brain’s glymphatic system becomes active, removing toxic proteins and other molecular debris, such as amyloid, which plays a significant role in Alzheimer’s disease. This accumulation of amyloid contributes to why those who consistently get less sleep might have a higher risk of dementia.

So, which other habits significantly influence brain health? For today’s activity, we’ll kick things off with a quiz. I encourage you to share your score with your partner and in the comments below—I’ll be joining in to cheer you on!