How to Keep Your Brain Healthy: Tips from Neuroscience

It was just a week after her 68th birthday when Meera forgot how to get home from the nearby grocery store, which she had walked for over thirty years. When her son found her sitting on the pavement, confused and scared, he knew something had changed. But what if the change wasn’t sudden? What if it had been building quietly for years, caused by neglected habits, missed sleep, loneliness, and stress?

Meera’s story is not uncommon. As life expectancy increases, so does the number of people who experience cognitive decline. But there’s growing evidence in neuroscience that we can actively shape our brain’s health with everyday choices.

1. Move to Improve Your Mind 

We might think of exercise as something that only benefits our heart or waistline. But it does benefit our brain. Physical activity increases blood flow to the brain, boosts neuroplasticity, which is the brain’s ability to change, grow, and even enlarge the hippocampus, the region responsible for memory. Take the example of a retired teacher who started morning walks to help with joint stiffness. A few months later, she noticed not just a better gait but sharper recall and focus. Studies state that regular aerobic exercise improves memory and concentration in older persons and lowers their risk of developing neurodegenerative disorders like Alzheimer’s. 

2. Food for the Brain 

Think of your brain as a high-performance engine. Would you use low-grade fuel in a racecar? Your brain loses essential nutrients needed for signalling, repair, and memory formation when you don’t eat well. Diets rich in antioxidants from berries, leafy greens, whole grains, omega-3 fatty acids from fish, and healthy fats like olive oil support the integrity of brain cells and reduce inflammation.

According to Psychologist & Psychotherapist, and Life Coach Iqra Azim, “The mind is clay; therapy is the sculptor.” Psychological therapy and mindfulness are not just tools, they are artistic forces. They don’t merely repair what’s broken; they reshape what’s possible. Therapy gently sculpts thought patterns, while mindfulness smooths the edges of emotional turbulence. With each session, we’re not just healing, we’re creating. Modern neuroscience shows that these practices physically alter the brain’s form and function. In a world of chaos, they offer the rarest of gifts: conscious creation of the self.

A decreased prevalence of Alzheimer’s disease has been frequently linked to the Mediterranean diet, which emphasises natural foods. In contrast, high sugar and processed foods dull brain function and can lead to long-term decline, making nutrition a vital form of mental hygiene. 

3. Engage Your Mind Before It Dies 

The brain, like any muscle, needs work to function. Involving it helps in expanding, which in turn prevents deterioration. In one particular case, an elderly tailor who began learning Spanish after retirement earned insight into a new culture and improved his memory and analytical skills. Activities like the board game, learning new languages, or playing an instrument help to strengthen existing brain connections and create new ones. This idea is similar to a mental savings account, termed as cognitive reserve. Studies reveal that even in the presence of additional risk factors, those who seek lifelong learning have a lower chance of developing dementia. 

4. Power of Sleep 

Sleep is a healing process, not just a way to unwind. The brain cleanses waste materials and strengthens neuronal connections related to memory and learning as you sleep deeply. Even though a college student who only gets five hours of sleep every night may believe they are doing well but their attention wanes and their moods fluctuate, making it difficult to concentrate on the tasks and perform them efficiently. This may raise the risk of dementia in the long run.

A constant seven to eight hours of sleep every night is not a satisfaction; rather, a necessity for repairs. Hence, it’s biology and not a weakness. 

5. Your Brain’s Need for Connection 

Humans are social beings, and the brain is wired for connection. Regular interaction keeps circuits responsible for empathy, language, and planning strong. Loneliness, by contrast, shrinks these pathways and raises risk for cognitive issues. Consider a grandfather who tutors kids in the evening. He’s not just sharing wisdom but also preserving his mind. Studies show that people with strong social ties experience slower decline and are more resilient after injury or illness. Connection isn’t just a nicety. It’s neuroscience.

Read More: Why are Human Beings called Social Animals?

6. Keep Stress in Check 

Stress is part of life, but chronic stress corrodes the brain. It floods the system with cortisol, a hormone that in large doses damages the hippocampus and impairs memory. Think of a caregiver juggling family and work who never takes a breath. Over time, her focus slips, moods harden, and forgetfulness becomes common. Chronic emotional strain alters the brain’s structure and function. But resilience can be trained. Breathing techniques, journaling, mindfulness, and meditation can all help to promote neuroplasticity and reduce cortisol. Brain and mental health are the two sides of the same coin. 

7. Tuning Up the Brain 

Music activates multiple brain regions at once. Playing or listening to music enhances memory, attention, and even movement coordination. In Alzheimer’s wards, familiar songs are used to reawaken buried memories and bring comfort. Similarly, your environment matters. Bright spaces, access to nature, and stimulating surroundings nourish brain health. The spaces we inhabit either inspire or dull the brain.

Choose environments that spark learning, calmness, and creativity. Classical music, especially compositions by Mozart, referred to as the “Mozart effect”, has been shown to enhance spatial-temporal reasoning and memory. For example, in the Disney movie Coco, the character Mamá Coco— Miguel’s great-grandmother—appears to be suffering from Alzheimer’s or a related memory condition. In a deeply emotional moment, when Miguel sings Remember Me, her childhood song, it revives her memories of her father and their shared bond. This scene subtly portrays the power of music in reconnecting individuals to their lost memories.

8. A Blueprint for Brain Health 

The American Heart Association has outlined seven core behaviours that support brain health: 

• Avoiding smoking, drinking alcohol, and the intake of narcotics 
• Regular physical activity 
• Healthy eating 
• Maintaining a BMI under 25 (BMI is a calculation based on weight and height, used to estimate body fat) 
• Controlling blood pressure, cholesterol, and blood glucose. 

Your brain is not a fixed machine but a living, evolving system shaped by how you live. Every meal, movement, thought, and connection either nurtures it or neglects it. So, invest in habits that challenge, calm, and nourish your mind. 

According to Clinical Psychologist Akansha Pandey, A healthy brain is not just about the absence of disease—it’s about presence. The presence of clarity, adaptability, emotional balance, and meaningful connection. From a psychological lens, brain health is deeply influenced by how we process emotions, relate to others, adapt to change, and make meaning of our experiences. As highlighted in many studies, chronic stress shrinks the hippocampus, disrupts memory, and impairs the prefrontal cortex- the area responsible for decision-making and self-control. On the contrary, our brain thrives when we give it novelty (learning), rhythm (sleep), movement (physical activity), and stillness (mindfulness).

A psychologically healthy brain doesn’t mean being “happy” all the time, rather, it reflects the capacity to move through difficult emotions without being overwhelmed, to think flexibly, and to live with intention. It’s not perfection but integration—of thoughts, feelings, and experiences—that marks true mental wellness. In short, a psychologically healthy brain is one that not only thinks but feels, connects, and grows.

FAQs 

Q1. Can brain-training apps improve cognitive function? 

A1: Brain-training apps may offer short-term improvements in the specific tasks they target, but research suggests they don’t significantly enhance overall cognitive function or prevent dementia. Long-term brain health is better supported by a mix of real-world challenges, physical activity, and social interaction. 

Q2. How does hydration affect brain function? 

A2: Even mild dehydration can impair attention, memory, and mood. The brain is around 75% water, and staying adequately hydrated is essential for maintaining alertness and clear thinking. 

Q3. Is there a link between gut health and brain health? 

A3: Yes. The gut-brain axis connects the digestive system to the brain through neural, hormonal, and immune pathways. A healthy gut microbiome (supported by probiotics, fibre, and fermented foods) can positively influence mood, cognition. 

Q4. Does screen time harm brain development in children or adults? 

A4: Passive consumption of screen time can negatively impact attention span, sleep, and emotional regulation, particularly in children. 

Q5. How does chronic alcohol use affect the brain? 

A5: Chronic alcohol consumption shrinks brain volume, disrupts neurotransmitter systems, and impairs memory, attention, and decision-making. Even moderate drinking can have subtle long-term effects on cognitive health.