One hour, I might walk into a session with a young athlete recovering from a car accident, their once lightning-fast reflexes now struggling to catch a ball. The next, I work with a middle-aged adult grappling with the fog of cognitive decline, their memories, attention, and processing speed just a fraction of what they were. Though separated by decades and causes—a jarring impact, a silent stroke, or the slow burn of Alzheimer's—both patients share a common ground: damage to their most magnificent organ, the brain.

This intricate network of neurons is vulnerable not just to the brutal force of external threats like bullets or car crashes, but also to silent internal battles. Uncontrolled inflammation, restricted blood flow, and even sneaky toxins can wage war within, leaving scars on the landscape of cognition. The consequences? A variety of challenges: memory that plays hide-and-seek, thoughts struggling to keep pace, attention flitting like a butterfly, emotions surging like unpredictable waves, and the frustrating tip-of-the-tongue phenomenon where that “I’ll think of it” word simply vanishes.

While this list only scratches the surface of the vast array of threats to brain health, it reflects the diverse cases I encounter. Today I’ll go through some of the most common cases for declining brain health that I see and what to do about them

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Embrace hormesis. Embrace the concept of hormesis, where controlled stress actually strengthens you. Push yourself with intense workouts, take cold plunges, experiment with saunas, or try other activities that create manageable stress. As your body adapts, you'll build resilience and mental fortitude, preparing you for any future challenge.

Limit sugary drinks: Sugary drinks, such as soda, juice, and sports drinks, are a major source of added sugar in the diet. Replace them with carbonated water, flavored electrolyte packets or, you know, water.

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