Seven brain-health myths debunked, with implications for athletes and long-term cognition

Athletes and sports fans alike should rethink a few long-held beliefs about brain health, according to a leading behavioral neurologist who outlined seven common myths and what actually helps cognition and performance. The guidance, drawn from interviews with Dr. Joel Salinas, chief medical officer at Isaac Health, emphasizes fundamentals—sleep, nutrition, focus, and personalized care—over popular but unsupported quick fixes.

Myth #1: Brain-boosting supplements and vitamins are proven to work. In the sports world, players are often tempted by pills and powders that promise sharper focus or faster recovery. Yet Salinas said most of these products lack solid evidence of meaningful benefits. "Most people can get the nutrients they need from a balanced diet, unless a healthcare provider finds a true deficiency," he noted. For athletes, the takeaway is to prioritize a well-rounded diet and medical guidance over shopping for pills, especially because excess or misused supplements can carry risks.

Myth #2: You can catch up on sleep and it won’t hurt your brain. In sport, where travel and late competitions disrupt routines, the temptation to bank sleep over the weekend is common. Salinas warns that "sleep debt doesn’t work like a bank account." Regular, good-quality sleep protects brain health, supports learning and decision-making, and helps clear brain waste. Poor sleep, including untreated sleep apnea, can heighten the risk of cognitive decline over time and blunt reaction times on the field. For athletes, consistent sleep supports memory consolidation for plays, faster on-field decisions, and faster recovery after workouts.

Myth #3: All sweets are bad for the brain. The line isn’t simply black-and-white. Salinas concedes that excessive sugar is harmful, but not all sweets carry equal risk. Moderation and quality matter more than total avoidance. In practice, occasional treats such as dark chocolate have been linked to short-term brain benefits in some studies, while overall dietary patterns matter more for long-term cognition and performance.

Myth #4: Multitasking improves brain performance. In high-pressure sports and coaching environments, the urge to juggle multiple screens, chats, and rapid-fire tasks can seem necessary. But Salinas says what many call multitasking is really rapid task-switching, which over time can damage focus. Chronic multitaskers often perform worse on memory and attention tests, and switching tasks can cost up to 40% of productive time. In competitive settings, this translates to slower reads of the game, delayed decisions, and more mistakes under pressure.

Myth #5: Crossword puzzles, Sudoku and “brain training” apps boost memory and problem-solving skills. While those activities keep the mind active, Salinas cautions they don’t reliably translate into better everyday recall or real-world decision-making. The better approach for athletes is regular engagement in new and challenging mental exercises—new plays, strategic study, or learning complex game systems—that push the brain in ways that mirror on-field demands.

Myth #6: Red wine is “brain healthy.” While some studies have suggested modest cognitive benefits from light alcohol use, Salinas notes any such benefits are small and disappear with heavy drinking. The newer guidance for cognitive health leans toward rare to no alcohol, particularly for athletes who must optimize sleep, recovery, and overall health.

Myth #7: Nothing can be done about Alzheimer’s or dementia. While there is no cure yet, early detection and specialist care can meaningfully affect outcomes. New treatments may slow cognitive and functional decline, including those targeting amyloid plaque buildup in the brain, a hallmark of Alzheimer’s disease. Lifestyle changes and tailored care plans can help patients maintain independence and quality of life, an important consideration for aging athletes and those who rely on cognitive sharpness for competition and postcareer planning.

The Post spoke with Salinas as part of a broader effort to separate science-backed brain health guidance from hype. For athletes, the practical implications are clear: prioritize consistent, high-quality sleep; focus on balanced nutrition before turning to supplements; guard cognitive focus by minimizing habitual multitasking during training and competition; engage in varied mental challenges that reflect real-world sport demands; and approach alcohol with caution while staying vigilant about long-term brain health.

Myth-busting also underscores a broader sports message: cognition is a core athletic asset, not just a medical footnote. Coaches, trainers, and medical staff can help players apply these insights by promoting sleep hygiene, nutrition plans that support both performance and brain health, and structured cognitive training that mirrors the tactical complexity of their sport. As science advances, early detection and personalized care will continue to improve outcomes for athletes facing age-related cognitive risk, while enabling better decisions during competition and in retirement.