After examining thousands of brain scans and witnessing his own father’s battle with Alzheimer’s, neurologist Dr. David Perlmutter says everyday lifestyle choices may play an important role in long-term brain health. During a November 12 appearance on The Diary of a CEO podcast, he discussed habits he believes people should pay attention to before memory problems begin. His message is simple: don’t wait until later in life to care for your brain.

1. Sitting too much: Regular movement supports circulation and overall metabolic health. 2. Social isolation: Staying connected with friends and family may help protect cognitive health. 3. Poor sleep: Restorative sleep supports memory and the brain’s normal maintenance processes. 4. Excessive sugar: A diet high in added sugar can contribute to poor metabolic health, making balanced eating important. 5. Relying entirely on future medicine: Perlmutter encourages people to take an active role in their health rather than assuming future treatments will solve everything.

Research supports several of these broader ideas. Physical inactivity and social isolation are recognized dementia risk factors, while managing blood sugar and getting adequate sleep are also recommended for overall health. However, no lifestyle routine can guarantee protection against Alzheimer’s, and researchers are still studying exactly how different habits influence the disease.

Perlmutter’s main point is that small choices made consistently may matter over many years. Staying active, maintaining relationships, sleeping well, and eating a balanced diet are practical ways to support your brain as you age. Which of these habits do you think is the hardest to maintain? Share your thoughts in the comments! 💬