Many people think of preserving brain health primarily as preventing or delaying cognitive decline. However, maintaining brain health is critical for adolescents and can help teens successfully adapt to change as they grow into adults. During the teen years, the brain is actively growing, changing, and shaping how we learn, feel, and make decisions, which means taking care of it now is a pretty big deal.
“After 20, 25-ish, I look at it as holding on to what you have because the amount of brain development thereafter is pretty minimal,” said Dr. Vivek Rao, chief of neurology at Kaiser Permanente Redwood City.
Social and academic pressure can trigger stress and anxiety for teens. “For many people, the teenage years are when depression and other mental health conditions can become more prominent, with more recognizable symptoms,” said Rao. Some mental health disorders can mimic dementia and cognitive issues. Therefore, it’s important not only to reduce these risk factors but to work on preventing them from a young age.
“Most research suggests that brain health lifestyle measures are helpful for promoting brain health beyond midlife. However, setting the stage from a young age about the importance of a healthy brain and maintaining a healthy brain may be the best way to prevent problems rather than waiting for a problem to arise,” said Dr. Sharon Sha, a clinical professor of neurology and chief of the memory disorders division at Stanford Medicine.
Here’s what we can do during the teen and young adult years to help improve and preserve brain health, and to prevent or slow brain disorders:
Taking proactive steps to protect the brain is crucial for long-term cognitive health and the prevention of neurological disorders.
According to Rao, brain development begins to slow as we transition from the teenage years into our 20s, a time when many young adults are more likely to engage in risky behaviors. It’s especially important during this period to minimize the risk of head injury. For example, wearing a helmet while skiing, biking, or playing football can help prevent trauma. Head injuries, particularly repeated ones, significantly increase the risk of brain damage and dementia.
Engaging in formal education may play a key role in building cognitive resilience and reducing the risk of dementia later in life.
Research has shown that individuals with higher levels of formal education are generally less likely to develop dementia, though the exact reasons remain unclear. One theory is that advancing through education challenges the brain in ways that help build a “cognitive reserve”, a mental buffer that can protect against or delay the effects of age-related brain changes. “Higher education has been linked to the idea of ‘cognitive resilience,’ making it likely to keep promoting brain health from a young age throughout our lifetime,” Sha said.
Developing strong habits for a healthy brain.
The everyday choices we make, what we eat, how we sleep, and how we spend our time, can have a big impact on how well our brain functions. Certain habits, like staying up too late, eating too much junk food, skipping exercise, or spending excessive time on screens, can slowly take a toll on brain health. The good news? Small, positive changes can go a long way in keeping our brains strong and resilient.
Prioritize Quality Sleep
Sleep isn’t just about rest, it’s how the brain recharges. Getting around eight hours of sleep each night helps you improve memory, supports emotional health, and keeps you mentally sharp. Try sticking to a regular sleep schedule and avoiding screens before bedtime to support deeper, more restorative sleep.
Choose Brain-Friendly Foods
What you eat fuels your brain. A diet rich in fruits, vegetables, whole grains, and healthy fats, such as omega-3s found in fish and walnuts, can enhance focus, mood, and long-term cognitive function.
Stay Physically Active
Movement boosts brain performance by increasing blood flow and supporting the growth of new brain cells. Whether it’s walking, biking, or jogging, find ways to move your body daily that feel enjoyable and sustainable.
Manage Stress in Healthy Ways
While some stress is unavoidable, chronic stress can impair brain function over time. Activities like journaling, deep breathing, meditation, or simply talking to someone you trust can help you cope in healthy, productive ways.
Be Mindful About Screen Use
Excessive screen use, especially late at night, can disrupt sleep and reduce focus. Taking regular breaks, setting boundaries with social media, and unplugging before bedtime can help your brain stay more balanced.
Avoid Harmful Substances
Alcohol, drugs, and vaping might seem harmless at the moment, but they can interfere with brain development and increase the risk of mental health problems down the line. Staying away from these substances is one of the best ways to protect your brain now and in the future.
In summary, your brain continues to develop well into your twenties, which means the choices you make now have a lasting impact. You don’t need to completely change your lifestyle: just a few intentional habits can make a meaningful difference. Take care of your brain today, and you’ll be investing in a stronger, healthier future.
