Everyday Behaviors That Neurologists Avoid for Long-Term Brain Health
Neurologists and neuropsychologists routinely care for patients with brain injuries and chronic neurological disorders like Parkinson’s disease and dementia.
So, it’s no surprise that keeping their own brains functioning well is a top priority for them.
But these specialists know that maintaining their brain health is not just about taking a vitamin supplement or drinking smoothies every day. It’s about making long-term positive behavioral changes that support their goal.
“It’s more of a lifestyle modification or set of behavior changes that over time can be helpful,” Dr. Antonio Puente, a board-certified clinical neuropsychologist and chief psychologist in the department of psychiatry and behavioral sciences at George Washington University, told SELF, an online publication. And this means eliminating bad habits and developing good ones to stay sharp.
Seeing the daily challenges their patients face and reviewing studies on brain health have helped neurologists and neuropsychologists avoid forming certain harmful habits. The health professionals spoke with SELF about five daily habits they avoid to protect their brain health:
1. They don’t sit for hours at a time.
Neurologists and neuropsychologists know that long periods of sitting can dull mental clarity and, over time, increase the risk of dementia. So, they say they get some form of regular exercise during the day, even if it’s just leaving the office and taking a quick walk. Research shows that even five minutes of brisk movement can lower dementia risk in a meaningful way.
Dr. Puente says he gets up from his desk and walks down the hallway when he has a chance. He also bikes 10 miles to and from work every day.
Another neurologist, Dr. Luis Compres Brugal, a board-certified neurologist at Baptist Health Miami Neuroscience Institute, told SELF that he walks outside during breaks to get some fresh air. He said the sunlight and fresh air help boost his focus and relieve stress.
The point Dr. Compres Brugal wants to make is that you should use whatever free time you have to move. These moments, no matter how short, can add up and support your short-term and long-term brain health, he said.
2. They try not to get worked up over minor issues.
Dr. Claudia Muñoz, a board-certified neurologist and neurohospitalist in Emeryville, California, said she tries to soften her reaction to stressful situations whenever she can. This is because a calm response to stress helps to protect the brain.
Dr. Muñoz explained to SELF that stress triggers the body’s “fight-or-flight” response, which can protect us from life-threatening dangers, such as saber-toothed lions, or when we get upset over an Instagram post. This releases a surge of neurotransmitters, such as adrenaline and other hormonal shifts, which you can think of as a “tiny domino falling,” Dr. Muñoz explained. One surge isn’t harmful, but repeated responses over time can pile up and have a “downstream effect” on your brain, Dr. Muñoz said.
She emphasized that stress doesn’t necessarily lead to dementia, but repeated emotional overreactions strengthen certain negative pathways in your brain, and this causes unnecessary strain.
3. They won’t skip a good night’s sleep if they can avoid it.
For Dr. Shae Datta, a board-certified neurologist specializing in brain trauma at NYU Langone Hospital—Long Island, getting a full seven to eight hours of rest each night is a “nonnegotiable.” Dr. Datta explained that the brain repairs itself while we are asleep. The glymphatic system, located in the brain, clears it of cellular waste produced by regular brain activity. If not flushed out, this waste could build up and increase your risk of dementia. Because of this, Dr. Datta said she maintains a strict bedtime between 9:30 p.m. and 10:30 p.m.
Dr. Puente adds that sleep is also the time when your brain sorts through the day’s events and stores important ones as memories. So, if you don’t get enough sleep, you’re more likely to forget more experiences.
As the father of a four-year-old boy, Dr. Puente knows that it’s only natural to lose sleep sometimes. However, he said he’s strongly against the “glorification of hustle culture and not needing sleep” and is “rigid” about never intentionally getting less than eight hours of sleep himself.
4. They don’t leave behind their helmet behind when riding a wheeled vehicle.
It’s common to see adults ride a bike, a motorcycle, or even a scooter without a helmet. However, if they are riding at 10 miles per hour or even faster, “the extent of damage your brain can sustain from a fall can be pretty significant,” and it can “categorically change your life,” Dr. Puente told SELF.
Studies show that a single brain injury, whether it’s a concussion or a mild traumatic brain injury, can greatly increase your risk of dementia later in life. This is the main reason why Dr. Puente says he never gets on an open-wheeled vehicle, whether it’s a regular bicycle, an electric bike, or a scooter, without first putting on a helmet.
5. They don’t drink much, if any, alcohol.
Whether in a social setting or at home relaxing, the neurologists say they avoid drinking alcohol most of the time. It’s not because they are afraid that they might get tipsy or drunk; it’s the long-term effects alcohol has on the brain that causes Dr. Puente, Dr. Datta, and others to pass up an alcoholic drink most of the time.
It’s been proven that long-term heavy drinking can damage neurons in the brain, prevent new ones from forming, and eventually lead to alcohol-related dementia.
More recent studies, however, have found that even drinking just one or two drinks a day can affect the brain structure. As an example, a 2025 observational study suggests that drinking any amount of alcohol increases your risk of dementia later on.
It’s study results like these that inspired Dr. Datta to go on a complete fast from alcohol for almost two years. Now, Dr. Datta said she only drinks “on very special occasions.”
In the end, it might not be practical to eliminate all of these behaviors from your life. After all, Dr. Muñoz noted that we all have different lifestyles. So, this means that there will be days when you sit on the couch for hours, or times when you have a few drinks when there are no special occasions.
What’s most important is “being aware of the broader risk [of these behaviors] and having some intentionality with your actions,” Dr. Puente told SELF. Having this awareness will help you decide what’s best for your health and what’s not.
Source Links:
https://www.self.com/story/brain-health-bad-habits-neurologists-avoid
