Debunking 7 common brain health myths — including a multitasking mistake that messes with memory

Heads up: A lot of what you think you know about your brain is just plain wrong.

From sleep scams to multitasking myths, bad advice is steering Americans off course — and it’s messing with their minds.

To cut through the confusion, The Post spoke to Dr. Joel Salinas, a behavioral neurologist and chief medical officer at Isaac Health, who set the record straight on seven common misconceptions putting your brain health at risk.

Myth #1: Brain-boosting supplements and vitamins are proven to work

Walk down any supplement aisle, and you’ll spot plenty of products promising to clear “brain fog” or boost memory. But in reality, Salinas said, most of them have little to no evidence backing up their benefits.

“Most people can get the nutrients they need from a balanced diet, unless a healthcare provider finds a true deficiency,” he noted.

Myth #2: You can catch up on sleep and it won’t hurt your brain

“Sleep debt doesn’t work like a bank account,” Salinas said.

Consistently skimping on sleep — even if you try to make up for it on the weekend — still stresses your brain and increases your long-term risk for memory problems and dementia.

“Regular, good-quality sleep is what protects brain health,” he added.

Sleep, he explained, flushes waste from the brain and solidifies memories. Poor sleep, or untreated issues like sleep apnea, can raise your odds of cognitive decline over time.

Myth #3: All sweets are bad for the brain

Here’s some good news.

“Too much sugar can harm your health, but not all sweets are the same,” he said. “Moderation and quality matter more than total avoidance.”

Take dark chocolate, for example. In small amounts, the bittersweet treat has been linked to better brain function in some studies.

Myth #4: Multitasking improves brain performance

If you think juggling emails, texts, and TikToks is making you sharper or more productive, you’re mistaken.

“What people call multitasking is usually fast task-switching, and over time it may damage your ability to focus,” Salinas said. 

In fact, research shows chronic multitaskers perform worse on memory and attention tests — even when they’re not multitasking. Plus, switching tasks can cost you up to 40% of your productive time, Salinas noted.

“Brain activity drops, mistakes go way up, and the chronic stress and distraction can increase your long-term risk for cognitive decline,” he said.

Myth #5: Crossword puzzles, Sudoku and “brain training” apps boost memory and problem-solving skills

While these games keep your mind busy and entertained, Salinas said they don’t always improve everyday recall or critical thinking.

“The key is regularly tackling new, challenging mental exercises,” he said.

Myth #6: Red wine is “brain healthy”

Sorry, vino lovers. Any cognitive benefits that red wine offers are small, according to the doc — and they vanish if you overdo the drinking.

“The newer recommendation is along the lines of rare to no alcohol,” he said. 

Myth #7: Nothing can be done about Alzheimer’s or dementia

“While we don’t yet have a cure, early detection and specialist medical care can make a meaningful difference,” Salinas said. 

New treatments may slow cognitive and functional decline, including those targeting amyloid plaque buildup in the brain — a hallmark feature of Alzheimer’s disease.

Meanwhile, lifestyle changes and tailored care plans can help patients maintain independence and improve their quality of life.