A Joural for
the Mind, Body,
and YOU!
Brain Health
By Dr. Sanjay Kumawat | Psychiatrist and Sexologist
Most of us make resolutions for better physical health. How many of us really think about our brain health?
Brain health refers to the smooth functioning of essential mental processes like memory, learning, decision-making, focus, planning, and problem-solving. These abilities are shaped by a lifelong dance between our genes (nature) and the environment (nurture).
And just like our bodies, our brains need consistent care and healthy habits to function well irrespective of our age. When our brain is in good shape, it reflects in how we feel, behave, connect with others, and cope with challenges. Thus, taking care of the brain means improving your overall quality of life. Here are 6 doable habits you can adopt to support long-term brain health:
1. Movement for cognition
Regular physical activity is not only good for heart health but is a fuel for the brain too. Exercise increases blood flow, boosts mood-regulating chemicals like serotonin, reduces stress hormones, and promotes neuroplasticity (your brain’s ability to adapt and grow). Even a daily walk, dance session, or yoga practice can make a huge difference!
2. Keep Learning New Things
Whether it’s picking up a new hobby, language, or skill, lifelong learning keeps your brain active and resilient. Studies show that staying mentally engaged can help delay age-related decline and keep your cognitive abilities sharp well into older age.
3. Prioritize a Brain-Friendly Diet
Your brain thrives on good nutrition. A balanced diet rich in whole grains, fresh fruits and vegetables, healthy fats (like omega-3s), and adequate hydration supports memory, focus, and mood regulation. Avoid highly processed foods and excess sugar, which may increase inflammation and cognitive risk over time.
4. Practice Reflection and Compassion
Journaling your thoughts can act like a pressure release valve for the mind. It helps you process emotions, gain perspective, and improve emotional regulation. Similarly, acts of kindness and compassion, whether through charity, caregiving, or simple human connection, release feel-good hormones that reduce stress and support brain health.
5. Take Care of Your Environment
Your physical surroundings can quietly impact your brain. Exposure to pollutants, loud noise, or poor lighting can impair concentration, disrupt sleep, and affect mood. Try to minimize exposure to toxins where possible, maintain good air quality, and ensure your sleep environment is quiet and comfortable. Use air purifiers or air purifying plants if you reside in metro cities.
6. Build Meaningful Connections
Human brain is wired for connection. Regular social interaction supports emotional resilience, protects against depression and anxiety, and even reduces the risk of dementia. COVID taught us how isolation can damage mental and cognitive health, especially in the elderly and children. Make it a priority to stay connected, have conversations, and spend time with people who cheer you up.
Here’s a Bonus Tip!
Pursue hobbies that bring you joy. Whether it’s gardening, painting, reading, or music, hobbies provide a healthy mix of relaxation, new learning, and emotional fulfillment, all of which are great for the brain!
Your brain is the seat of your identity, emotions, and daily functioning, and taking care of it is a necessity. Remember: healthy lifestyle choices don’t just add years to life, they add life to years.
Your future self will thank you once you learn to prioritize how you think, feel, and connect.