Wendy SuzukiPh.D., is a neurologist and dean of the College of Arts and Sciences at New York University. The author of two books on anxiety and cognitive health, she is also an expert on the lifestyle choices that have the greatest benefits for our brains.

Through her research, Suzuki has tapped into the habits we can form and follow to get the most out of our minds, including reducing the risk of dementia—and she knows they work because she practices them herself.

to from TODAY Take a wellness weekend in space wandof Hoda Kotbsponsored by Miraval Resorts & Spas, Suzuki shared with TODAY.com the routine she follows seven days a week to keep feeling energized and focused.

Prioritizing sleep

Suzuki sleeps eight hours a night and wakes up at the same time every day. “I like to get up early, between 5 and 5:30,” she says.

“Sleep is so important to my long-term cognitive health. I’m more energized and can fit more things into my schedule…because I’m sleeping,” says Suzuki. “I make it a huge priority, and it all kind of spills out from there.”

Recent research also showed that regularly sleeping less than five or six hours a night can make a person 30% to twice as likely to develop dementia compared to those who sleep seven or eight hours a night.

Meditation

Once he wakes up, Suzuki starts his day with tea and meditation. “It’s meditation on making and drinking tea,” she explains. As she boils water for tea and lets it steep, she uses this time to focus.

“I was a yo-yo meditator,” Suzuki admits, but that was before I tried this type of meditation. Now, he has a process to which he has committed himself.

Meditation can also help reduce the risk of dementia because it can reduce high blood pressure and anxiety, both risk factors for Alzheimer’s disease and other types of dementia. research shows.

Regular exercises

Research shows that about 10 minutes of aerobic exercise a day, such as dancing, gardening, or even a brisk walk around the grocery store, is enough to give your brain a boost, Suzuki says.

The goal is to “get your heart rate up,” she explains, adding that you can make aerobic exercise out of things you’re already doing—just “add a little bounce in your step and there you go.”

That’s because “aerobic (exercise) has the most evidence for brain benefits, including growth factors that could help grow the hippocampus, improve memory, improve the prefrontal cortex,” says Suzuki.

Suzuki also makes sure to add strength training to her workout routine because of its benefits for bone health as women age. She says she does 30 minutes of cardio seven days a week. “It’s a great way to roll everything into one,” she says.

Her favorite workouts are cardio and yoga classes led by trainers at her gym. And when she travels, she’ll take an online training course so it doesn’t disrupt her routine.

A diet focused on brain health

Suzuki, like many health experts, is a fan of Mediterranean dietoften celebrated as the healthiest one to follow

The meal plan prioritizes whole grains, fruits and vegetables, as well as lean proteins like fish, which are rich in omega-3 fatty acids and have been shown to boost brain health. The plan is also low in sugar, sodium and ultra-processed foods. Studies have shown that the diet can help with weight loss, heart health, and increased longevity.

She maintains her friendships

“We are a social species,” says Suzuki. And forming and maintaining social relationships, she says, correlates with longevity. Suzuki has made fostering friendships a priority and says it’s “part of the formula for my brain health in my own life.”

Research has shown that maintaining a robust social network can reduce the risk of developing dementia by 26% compared to people with fewer social connections.

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This article was originally published on TODAY.com