Many people feel overwhelmed by wellness trends and high-priced tools promising better brain function. Most people I meet want to protect their brain and be sharper—but feel unsure where to start or what truly makes a difference. I am always happy to let them know that the research from the past few years consistently shows that the most impactful brain-health practices are simple, inexpensive, and easy to incorporate into daily life.
As a neurologist, neuroscientist, and professor, I have had more than 30 years of experience in studying the brain, and what I find the most amazing about our brain is how easily it can change with simple things like what we eat, how much we stress, how well we sleep, and how often we smile. This unique capacity of our brain is called neuroplasticity.
We now having compelling evidence that show your brain can shrink or grow with your daily habits. Even brief changes in your routine such as how much you exercise can influence your neural circuits, the biology and vitality of your brain, and how resilient your thinking remains as you age. Your brain is like a garden. If you take care of it every day, it will flourish and blossom.
To care for your brain, you need to focus on what I call the five pillars of brain health.
1. Exercise
Physical activity is the strongest predictor of healthy brain aging. According to a review of more than 2,700 randomized controlled trials, involving more than 250,000 participants, regular exercise improves executive function, processing speed, and memory across adults of all ages, with benefits evident after as little as 8–12 weeks.
Exercise increases blood flow to the brain, reduces inflammation, and boosts neurotrophic factors that support learning. I believe exercise is the fountain of youth. You don’t need specialized equipment or classes to improve your fitness—brisk walking, cycling, or any enjoyable movement for about three hours per week provides meaningful gains.
2. Sleep Quality
Sleep is the brain’s nightly restoration cycle. During deep sleep, metabolic waste products are cleared through the glymphatic system. A 2025 review revealed that poor sleep can have a profound negative impact on your cognitive abilities as you age.
Simple sleep habits often have the biggest impact: keeping a regular sleep-wake schedule, reducing evening screen exposure, and creating a dark, cool bedroom environment. These strategies cost nothing and offer substantial benefits.
3. Stress Reduction
Chronic stress is truly toxic for your brain. It impairs memory, decision-making, and emotional regulation. According to a 2024 systematic review, even brief stress-management practices or meditation can reverse brain damage caused by daily stress and anxiety.
Changing your mindset to accept people as they are and focusing on enjoying what you already have can profoundly reduce your stress levels. Short daily breathing practices or brief meditations can be highly effective. The key is incorporating small, predictable moments of joy and calm into your days. If you want to do just one thing today to help your brain, take two minutes to breathe deeply and let your mind calm down and relax.
4. Nutrition
Recent studies highlight how diet supports cognitive health. Diets rich in plant-based foods and minimally processed ingredients are associated with better global cognition and a lower risk of cognitive decline.
A 2023 study reported that people who closely followed a Mediterranean diet had levels of Alzheimer’s biomarkers – namely amyloid plaques and tau tangles — similar to those of people up to 18 years younger.
Simple changes—more leafy greens, nuts, berries, beans, fish, and olive oil, and fewer processed foods—can meaningfully reduce levels of inflammation in your brain and keep it healthy and strong. I also recommend omega-3 supplements (DHA + EPA), 1,000 mg/day.
5. Brain Training and Cognitive Engagement
Your brain is like a muscle; the more you use it, the stronger it becomes. A review of several randomized controlled trials concluded that engaging in mentally stimulating activities builds cognitive reserve—the brain’s ability to adapt as it ages. Brain training can even help to improve attention, concentration, and memory in elderly patients with Mild Cognitive Impairment, a stage between normal aging and Alzheimer’s disease.
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You don’t need specialized cognitive programs to challenge your brain. Many activities—learning a new dance routine, playing an instrument, solving puzzles, practicing a new language, or taking an online course—are free or low-cost. The key is choosing something meaningful and enjoyable.
The Real Return on Investment
The five pillars of brain health — exercise, diet, brain training, mindset, healthy nutrition, and good quality sleep — can each strengthen your brain. You will gain the best results if you incorporate all of them in your daily routine.
By investing 45 minutes to an hour a day, often at no cost, you can meaningfully boost your brain function, mood, attention, and long-term vitality. Your brain doesn’t age all at once — it responds to what you do repeatedly.
Becoming a “brain super-ager” is not reserved for the genetically fortunate. With the right daily habits, your brain can remain strong, flexible, and resilient well into older age.
Your brain changes a little bit every day at a microscopic level. Your daily habits determine whether it changes for the better or for the worse over time — and you can choose the habits that help it thrive.