We talk a lot about physical health, steps, workouts, and what we eat. But brain health? That usually comes up only when something feels off. And by then, it’s often been building for a while. The truth is, your brain is at the centre of everything you do. How you think, feel, react, focus, sleep, it all comes back to it.But the way we live today isn’t exactly kind to it.Constant notifications, long screen hours, poor sleep, stress that doesn’t really switch off. It’s a lot. And even if it feels normal because everyone’s doing it, your brain still feels the load.“Daily small consistent habits can greatly contribute to long-term brain health. I, being a neurologist, have consistently emphasized that what we do on a daily basis is more important than large efforts made periodically. For instance, sleep should be the number one priority, since this is when the brain is able to repair itself, detoxify itself, and solidify memories,” Dr. Aradhana Chauhan, Consultant Neurologist, Sahyadri Super Speciality Hospital, Deccan Gymkhana told TOI Health.She recommends exercising regularly to increase blood flow to the brain and says it helps create new pathways in the brain for the formation of neural networks. Adding to this, Dr. Aradhana says that keeping your mind active by doing things such as reading, completing puzzles, and learning new things increases your cognitive reserve and delays age-related decline. Additionally, managing stress is crucial because chronic stress will decrease memory, attention, and emotional stability. Using techniques such as mindfulness, breathing exercises, and social support can be very helpful to promote mental well-being.Another important area the doctor discusses is nutrition. “Foods high in antioxidants, omega-3’s, and whole foods that make up a well-balanced meal work together to decrease levels of inflammation, and optimize brain functioning. In addition, being well-hydrated, and minimizing excessive screen time, will enhance focus and clarity of thought, which can lead to continued improvements in brain health,” Dr. Aradhana says.
“Super 7” framework for the brain
Dr. Kaustubh Mahajan, Head of Department of Neuroscience, S.L. Raheja Hospital, Mumbai – A Fortis Associate shares a potent “Super 7” framework for brain health.
- Prioritize deep rest: Aiming for 6 to 7 hours of uninterrupted sleep isn’t just about avoiding a morning fog; it’s when your brain literally clears out toxins and “resets” for the next day.
- Move your body: You don’t need to live at the gym. Just 30 to 40 minutes of daily activity, whether it’s a brisk walk or a quick jog, boosts blood flow to the brain
- Eat for your mind: What you put on your plate is fuel for your neurons. Following a Mediterranean-style diet (heavy on fruits, veggies, and fiber) helps regulate glucose and protects your brain from the “accelerated aging” caused by too much sugar.
- Seek new challenges: Mentally stimulating activities build up “cognitive reserves,” fostering neuroplasticity that helps your brain stay resilient even after injuries.
- Stay connected: Regular social interaction is one of the most effective ways to lower your risk of early-onset dementia.
- Ditch the “doom scroll”: Our attention spans are taking a hit from the endless loop of short-form videos. Setting a simple app limit on your phone can help you reclaim your focus and mental energy.
- Practice “micro-mindfulness”: You don’t need a meditation cushion to find focus. Simply being fully present while you cook, walk, or eat helps build long-term resiliency without the need for a formal, time-consuming practice.
“These little things that are typically taken for granted and not formally recognized work beneath the surface to assist the brain in developing greater resilience, improve daily performance, and decrease one’s potential for developmental disability due to a neurological disorder,” says Dr. Aradhana.Medical experts consulted This article includes expert inputs shared with TOI Health by: Dr. Aradhana Chauhan, Consultant Neurologist, Sahyadri Super Speciality Hospital, Deccan Gymkhana Dr. Kaustubh Mahajan, Head of Department of Neuroscience, S.L. Raheja Hospital, Mumbai – A Fortis AssociateDoctors explained how common daily habits affect the brain health of an individual.
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