By 2050, a staggering 139 million people worldwide are projected to be living with dementia. This sharp rise highlights the growing global health crisis posed by conditions like Alzheimer’s and Parkinson’s. Even more concerning is the increasing recognition of early-onset Alzheimer’s and Parkinson’s in younger individuals, emphasizing the need to prioritize brain health earlier in life.
Adopting brain-healthy habits has never been more important, and the good news is that creating a morning routine to support cognitive function is easier than you might think. These ten scientifically-backed habits can help improve brain health and cognitive function immediately, while also protecting your brain as you age—potentially reducing your risk of becoming part of these alarming dementia statistics.
1. Prioritize Sleep — The Night Before Matters
Good brain health starts with a good night’s sleep. During sleep, the brain activates the glymphatic system, which clears out waste products like beta-amyloid, a substance linked to Alzheimer’s disease. Skipping sleep or not getting the recommended seven to nine hours can negatively affect cognitive performance and brain health.
To set yourself up for success, aim to establish a consistent sleep schedule. Keep your bedroom cool, limit exposure to blue light from screens, and incorporate a relaxing bedtime routine, such as a hot bath, to prepare your body and mind for rest.
Sleep is crucial for brain recovery, so make it a priority in your routine.
2. Stimulate Your Mind — Start Your Day by Challenging Your Brain
Mornings are an excellent time to engage in activities that stimulate the brain. Reading morning affirmations or a chapter in a book, solving the daily crossword, or partaking in any cognitive tasks helps build cognitive reserve, which can strengthen brain resilience against cognitive decline as you age.
Research shows that individuals who regularly engage in mentally stimulating activities experience a slower rate of cognitive decline. These activities challenge the brain, helping it adapt and grow, which enhances overall cognitive health.
Remember to mix it up though. Your brain likes novelty and getting out of your comfort zone. You can even do something like eat with your non-dominant hand or sit at a different place at the table
3. Drink Water — Hydration Is Key for Optimal Brain Function
Drinking water first thing in the morning is essential for brain health. After several hours of sleep, your body is naturally dehydrated, and dehydration can impair cognitive function, leading to memory problems, lack of focus, fatigue, and even depression. Replenishing fluids as soon as you wake up helps restore optimal brain function and improves mental clarity.
Water supports the brain by maintaining the balance of electrolytes and ensuring efficient communication between neurons. Aim to drink a glass of water before having coffee or breakfast to kickstart your day with proper hydration.
4. Eat a Brain-Healthy Breakfast — Ditch the Sugary Foods
A nutritious breakfast is another cornerstone of a brain-boosting morning routine. Many traditional breakfast foods, like cereals and pastries, can harm brain health due to their high glycemic index, which leads to blood sugar spikes and crashes. Too much sugar over time could seriously damage your brain and contribute to dementia.
Instead, opt for foods high in protein, healthy fats, and probiotics, which provide steady energy and essential nutrients for the brain. Low-sugar smoothies, berries with probiotic yogurt, eggs, and avocado toast are all better options for nourishing the brain while stabilizing your blood sugar levels. These foods also support gut health, which is closely linked to brain function and mental health.
5. Start with Meditation and Breathing Exercises for a Less Stressful Day
Chronic stress is a known risk factor for cognitive decline and neurodegenerative diseases like Alzheimer’s. The morning is an ideal time to calm your nervous system with meditation or slow breathing exercises, both reduce cortisol levels and promote mental clarity.
Meditation has been shown to increase gray matter in the brain, particularly in regions related to learning and memory. Studies show that it can increase attention, short-term memory, and even IQ. Learning to control and calm your breathing has many physical, mental, and life benefits, as proven by research, both instantly and in the long run.
Incorporating stress-reducing practices into your morning routine can improve mood, memory, and overall cognitive function, setting a positive tone for the rest of the day.
6. Coffee and Tea — Surprising Brain Boosters
Starting the day with coffee or tea offers more than just a caffeine boost. Research has shown that regular coffee consumption is associated with a reduced risk of Alzheimer’s disease and other forms of dementia. Coffee contains compounds that may protect the brain by blocking harmful proteins and improving memory performance in the short term.
For those who enjoy coffee, consuming it in moderation can be part of a brain-healthy routine. However, it’s important to limit caffeine intake in the afternoon to avoid disrupting sleep, which is critical for brain health. If caffeine isn’t suitable, herbal teas like chamomile or ginger provide antioxidant benefits without the stimulating effects of caffeine. Certain teas have brain benefits. Research is showing that simply adding a few cups of tea to your day can help your brain and body stay healthy.
7. Get Moving — Physical Exercise Boosts Brain Power
Physical activity is one of the most effective ways to keep your brain healthy. Regular aerobic exercise increases blood flow to the brain, promotes the growth of new neurons, and helps prevent age-related brain shrinkage. Research shows that just 20 minutes of moderate exercise per day can significantly reduce the risk of cognitive decline.
Studies have shown that consistent exercise enhances neuroplasticity, your brain’s ability to adapt and grow, which supports better memory, focus, and mood. Incorporating physical activity into your morning routine, whether it’s a brisk walk, yoga, or a workout, will have brain benefits that last all day and beyond.
8. Soak Up the Sun — Morning Sunlight Regulates Your Brain’s Clock
Exposure to morning sunlight is an easy yet powerful way to regulate your brain’s circadian rhythm. Morning sunlight helps stop the release of melatonin, the hormone responsible for sleepiness, and sets your body’s internal clock for the day.
Getting sunlight in your eyes within the first 30 minutes of waking helps maintain a healthy sleep-wake cycle, which is essential for long-term brain function. Morning walks, especially in natural light, offer additional benefits, including fresh air and gentle physical movement, both of which support overall cognitive health.
Getting more natural sunlight in the morning and throughout your day will help your brain and mental health. At the most basic level, more sunshine equals more health and happiness.
9. Supplement Smartly — Support Your Brain with Supplements
While a balanced diet is a fundamental of brain health, certain supplements can provide additional support. According to the Office of Disease Prevention and Health Promotion, across almost every age and sex group, U.S. eating patterns are too low in vegetables, fruits, whole grains, dairy, seafood, and oil and too high in refined grains, added sugars, saturated fats, and sodium. Eating this way primes the body for disease and illness — especially the brain.
Omega-3 fatty acids, particularly EPA and DHA, are crucial for brain structure and function. Other helpful supplements include vitamin D, curcumin, and probiotics, all of which have been linked to reduced inflammation and improved brain health.
Taking supplements alongside a healthy breakfast rich in fats can improve absorption and ensure that your brain gets the nutrients it needs to thrive that day and beyond. Omega-3s, in particular, are known for their neuroprotective effects and are an excellent addition to a brain-healthy lifestyle.
10. Delay Digital Screens — Give Your Brain a Break
In today’s world, it’s all too easy to immediately reach for your phone or laptop right when you wake up. However, delaying digital screen use in the morning can benefit your brain’s health. Excessive exposure to screens, first thing in the morning, can overload you with information, increase cortisol levels, and alter natural circadian rhythms.
When you check your phone right after waking, it can give you a dopamine boost, which may feel good in the short term. However, engaging with your phone too early can also amplify stress by bombarding you with information and notifications, contributing to higher cortisol levels throughout the day
While blue light from screens can reinforce your rhythm in the morning, it is still less effective than natural sunlight. Natural light provides a broader spectrum of light, which better supports your circadian alignment, energy levels, and mood throughout the day.
Starting your day with non-digital activities like reading, meditation, or physical exercise allows the brain to ease into the day without the cognitive load of emails, social media, or news.
Conclusion: Build a Brain-Boosting Morning Routine that Works for You!
Incorporating some of these ten simple habits into your morning routine can have a profound impact on your brain’s health, sharpness, and mood, that day and in the future. By supporting your brain and prioritizing its health, you are enhancing your cognitive performance in the short-term and reducing your risk of neurodegenerative diseases in the long-term.
It’s never too early or too late to start taking better care of your brain, and you can begin by adopting just a few of these habits and build a brain-healthy morning routine and lifestyle over time.
Your brain will thank you for it!
2 Comments
Debbie, its astounding that we all technically KNOW what we need to do to lead a healthy life, but yet we don’t prioritize any of these simple habits.
Since my perimenopause stage has begun in full force, I’ve become even more mindful of these habits. Sleep and mobility being my number one priority now.
Thank you for sharing these valuable reminders!
I did a short period on my exercise bike this morning and am about to meditate. I’m checking off at least a few good things from this list today! Thanks for the tips, Debbie.