The 2 brain-healthy habits a neurologist swears by — that have nothing to do with supplements or puzzles

A record number of people are living past 100 years. It's also why preserving brain health is more important than ever.

Because people are living longer, neurologists estimate over double the cases of dementia by 2050, according to a 2022 Lancet study.

Dr. Jinsy A. Andrews, a neurologist at NYU Langone specializing in neuromuscular medicine, told Business Insider that people who follow a typically American lifestyle, which can be more sedentary and involve eating more ultraprocessed foods, may have a higher risk of developing Alzheimer's and other neurodegenerative diseases.

"Among us neurologists, we're really trying to think about ways to protect the brain and have modifications in your lifestyle that can hopefully delay or prevent dementia," Andrews said.

While diet and exercise are already crucial components of brain health and overall longevity, Andrews said an under-appreciated factor is your emotional health.

One 2024 study found that social isolation and depression were associated with a higher risk of developing Alzheimer's.

Emotional wellbeing is trickier to track than daily steps or the amount of protein and fiber in your meals, though.

Sometimes, when Andrews asks patients what makes them happy, they draw blanks. "It's amazing how many people don't even actually think about it," she said. "They have to leave the visit and come back and tell me; I give them homework as to the things they could derive joy from."

While everyone's happiness regimen is different, Andrews shared two tips for increasing your emotional health — and keeping your brain sharp in the process.

Quality socialization matters more than filling your calendar

Socializing has long been credited with improving longevity and brain health. However, defining quality social interaction and how much you personally need to be happy is less straightforward, Andrews said.

For example, he pointed to evidence that relying on social media for socializing might decrease your emotional wellbeing. "Especially when there are negative interactions online, it can increase social isolation and depression," Andrews said.

When it comes to in-person interactions, keeping a stacked social schedule also might not be the answer. One 2022 study of over 160,000 participants found that while low to moderate social interactions improved wellbeing, a lot of socializing, even when positive, had diminishing returns.

"The big picture is that social interactions really rely on the quality of that interaction rather than the quantity," Andrews said.

Creative downtime keeps your brain active and helps you de-stress

Stimulating the brain is a key part of dementia prevention. Luckily, it doesn't mean you're beholden to daily crossword puzzles.

Andrews said even simple, low-lift activities like listening to music or reading a book have brain benefits. "All of these activities activate different areas of the brain," she said, aiding in neuroplasticity, or a reshaping of the brain. A good range of activities, such as socializing and crafting, "provide input, enhance the circuitry, and keep things fresh and new."

Relaxing hobbies also have the added benefit of stress reduction. "Long-term chronic stress can play a role in increasing inflammatory markers and cytokines that can be damaging to the nervous system — and the brain, especially," Andrews said. One 2024 study found that a decrease in brain volume was associated with participants being under high levels of stress.

When it comes to brain health, the best thing you can do is add variety to your life. "It's the act of stimulating all parts of the brain in different ways that really helps to prevent dementia and Alzheimer's disease," Andrews said.