Q: How can I keep my brain healthy as I get older?

Dr. Cordia Wan, Inpatient Neurology, Pacific Permanente Group: You can’t change the genes you’re born with, but you can take steps every day to protect your brain and lower your risk of memory problems as you get older.

Stay active and get regular exercise; moving your body improves circulation and increases blood flow to the brain. Eat in a way that’s good for your heart and brain — think Mediterranean-style meals with plenty of vegetables, fruits, whole grains, fish, and healthy fats. Make sleep a priority. Those seven to nine hours are when your brain does its most important maintenance — cleaning, repairing, and resetting.

Several medical conditions can affect your brain in ways that accumulate over time. For example, having uncontrolled high blood pressure in middle age can increase your risk of dementia later in life. So, work with your doctor to manage conditions such as hypertension, diabetes, and heart disease to reduce your risk. And review all your medications with your doctor — including supplements — as some can have side effects that affect your cognition.

Smoking also harms brain health. Quitting can lower your risk of dementia and bring real benefits to your overall health.

Another great way to keep your brain functioning at its best? Use it! Challenge yourself by learning new skills, solving puzzles, playing a musical instrument, or writing stories. Engaging your mind regularly helps keep it sharp. Spending time with others is also strongly linked to better brain health, so keep up with friends and family, and join groups or clubs to stay connected.

Finally, don’t forget to protect your brain from physical injury. Always wear a helmet during activities like biking (remember, you need specialized helmets for e-bikes) and take steps to reduce your risk of falls around the house to avoid head injuries. As we age, hearing and vision can shift almost overnight. Regular checkups help keep your senses — and your brain — working their best.

Remember, it’s never too early or too late to start protecting your brain health. Whether you’re 30 or 80, a few simple changes can help you stay clear and focused throughout your lifetime.

Maui Health’s team of board-certified neurologists is experienced in diagnosing and treating a wide range of neurological conditions, with the tools and expertise to give you the specialized care you need. Learn more about our inpatient services at mauihealth.org/neurology.

Q: Are detoxes or cleanses a healthy way to start a healthier routine?

Chrissy Miller, RN, Employee Health and Wellness Manager, Maui Health: If your goal is to improve your health or manage your weight, a detox diet or cleanse might seem like a quick way to get started. But while some cleanses involve healthy habits like avoiding processed foods or eating more fruits and vegetables, they can also have downsides.

Many popular detox programs claim to remove “toxins” from the body, reset your digestion, boost your energy, or promote weight loss. The truth is that toxins don’t build up in healthy individuals, because your liver and kidneys already do a great job of eliminating waste products naturally. And while cleanses that restrict calories might lead to temporary weight loss, the weight will just come back if you return to your regular habits after the cleanse.

More concerning, some detoxes can be bad for your health. Diets that involve significant calorie restrictions can lead to nutrient deficiencies, as well as side effects like fatigue, dizziness, or nausea.

Some programs also involve taking herbal supplements. Not only are these supplements expensive, they aren’t regulated by the FDA. That means the benefits aren’t proven, and you have no idea what’s in them — in some cases, they can even contain ingredients that are harmful. People with certain health conditions, like diabetes or kidney failure, should be especially cautious about taking supplements without consulting a doctor.

But cleanses aren’t always bad! Diets that focus on eating enough whole, minimally processed foods, drinking plenty of water, including fruits and vegetables, and limiting alcohol and sugary foods can be a great way to reset unhealthy eating habits. The benefits come from making healthy changes, not “toxin removal.”

Bottom line: Most cleanses aren’t a quick fix — long-term lifestyle changes are a better way to improve your health.

Physicians, providers and administrative staff who practice at Maui Health hospitals and clinics answer questions from the public in Healthwise Maui. Maui Health operates Maui Memorial Medical Center, Maui Memorial Medical Center Outpatient Clinic, Kula Hospital & Clinic and Lāna‘i Community Hospital and accepts all patients. To submit a question, go to mauihealth.org/healthwise.