Neuroscientist Identifies Five Key Habits That Support Lifelong Brain Health

A leading psychiatrist and neuroscience researcher with over two decades of clinical experience has outlined five lifestyle habits that can enhance mental resilience and support brain health throughout life. The recommendations are detailed in his new book, 'Healing The Modern Brain'.

These habits, which form the foundation of what he calls “Mental Fitness,” focus on sleep quality, diet, social connection, nature exposure, and self-reflection.

Dream Recall and Sleep Quality

Remembering dreams is an indicator of restorative REM sleep, during which the brain’s glymphatic system clears waste like beta-amyloid, a protein associated with cognitive decline.

Sleeping Woman | Source: Pexels

Nutrient-Dense Foods

Consuming anchovies (omega-3s), pesto (folate), and lentils (fiber and B vitamins) supports neuronal function and emotional regulation. Research links a Mediterranean diet with reduced depression and inflammation.

Meaningful Social Interactions

Engaging with at least three people per week contributes to cognitive performance and emotional stability. Studies show strong social ties can boost survival rates by approximately 50%.

Outdoor Experiences

Spending time in nature, such as taking a 90-minute walk, reduces activity in brain regions tied to stress and depression. Natural environments also boost immune function through exposure to phytoncides from trees.

Left hand of a person holding a green leaf | Source: Pexels

Reflective Writing

“These small, consistent changes in how you sleep, eat, connect, experience nature and reflect can transform your mental health,” the author writes, emphasizing the brain’s adaptability in response to daily practices.