Tag: brain health

Brain Matters: 6 Ways to Boost Brain Health for World Brain Day

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On World Brain Day, take a moment to reflect on how you’re caring for your brain. Small, consistent choices today lay the foundation for lifelong neurological well-being.

Here are six evidence-backed ways to boost your brainpower and support long-term neurological health.

1. Move Your Body, Support Your Brain

Regular aerobic exercise has been shown to increase the volume of the hippocampus. In a landmark study published in PNAS (Erickson et al., 2011), older adults who engaged in moderate aerobic activity three times a week showed a 2% increase in hippocampal volume over one year. In contrast, a control group performing only stretching exercises experienced 1.4% hippocampal shrinkage, a common pattern with age. Notably, the exercise group also demonstrated improvements in spatial memory, directly correlating with brain growth.

Practical Recommendations

  • Aim for at least 3 sessions per week of moderate aerobic activity (e.g., brisk walking, cycling, swimming).
  • Sessions of 30–60 minutes appear most effective for cognitive benefits.
  • Long-term, regular exercise yields the greatest hippocampal and cognitive gains.

2. Prioritise Restorative Sleep

Restorative sleep is increasingly recognised as a core pillar of brain health—not just a luxury, but a biological necessity. It supports memory consolidation, mood regulation, and the brain’s glymphatic system, which clears neurotoxic waste, including beta-amyloid. Poor sleep has been linked to increased risk of Alzheimer’s disease, making sleep a modifiable risk factor for cognitive decline. A regular, high-quality sleep routine is as essential as exercise and nutrition in maintaining long-term neurological function.

Practical Recommendations

  • Maintain a regular sleep-wake cycle, even on weekends.
  • Aim for 7–9 hours per night for adults, as recommended by sleep experts.
  • Seek treatment for sleep disorders like insomnia or sleep apnea, which can impair brain function over time.

3. Keep Learning and Challenging Yourself

The brain thrives on novelty and complexity. Lifelong mental stimulation helps preserve cognitive flexibility and may delay or prevent the onset of dementia. Longitudinal studies, such as the Nun Study, show that individuals who engage in continuous intellectual activities throughout life enjoy better cognitive outcomes in older age. These activities promote cognitive reserve—the brain’s ability to adapt and find new pathways even in the presence of damage.

Practical Recommendations

  • Prioritise activities that are mentally challenging and unfamiliar, such as learning a new language, musical instrument, or strategic game (e.g., chess).
  • Combine learning with social interaction (e.g., group classes, book clubs), which has additional cognitive and emotional benefits.
  • Consistency matters; regular, incremental learning is more beneficial than sporadic activity.

4. Nourish Your Brain

What we eat profoundly shapes brain health. Diets rich in antioxidants, healthy fats, and low-glycaemic foods combat oxidative stress and neuroinflammation, both of which are implicated in neurodegenerative diseases. The MIND diet—an evidence-based hybrid of the Mediterranean and DASH diets—has been shown to reduce Alzheimer’s risk by up to 53% in those who follow it closely. Even moderate adherence is linked to slower cognitive decline.

Practical Recommendations

  • Increase consumption of berries, leafy green vegetables, nuts, beans, whole grains, fish, poultry, and olive oil.
  • Consider adopting dietary patterns consistent with the MIND, Mediterranean, or DASH diets for long-term brain support.
  • Combine nutritional improvements with other lifestyle strategies—synergy matters in neuroprotection.

5. Manage Stress Proactively

Prolonged stress harms both the structure and function of the brain. Elevated cortisol levels can impair memory, shrink the hippocampus, and interfere with emotional regulation. However, stress is not an inevitable decline—it can be managed. Mindfulness-Based Stress Reduction (MBSR) has been shown to increase grey matter density in regions linked to learning and emotional processing (Hölzel et al., 2011), offering a tangible tool for resilience.

Practical Recommendations

  • Just 10 minutes of focused breathing or mindfulness meditation can lower cortisol levels and calm the nervous system. Apps like Headspace or Calm offer easy guided sessions.
  • Physical activity, such as a brisk 10-minute walk, boosts mood-regulating endorphins and helps reduce stress hormones.
  • Create clear boundaries around screen time and work, especially in the evenings, to give your brain space to decompress and recover.

6. Stay Connected

Human connection isn’t just emotionally fulfilling—it’s biologically protective. Social interaction activates brain regions involved in memory, empathy, and executive function, while loneliness has been identified as a significant risk factor for cognitive decline. Research by Cacioppo and Hawkley (2009) found that frequent social engagement is associated with slower memory loss and better overall cognitive performance in older adults.

Practical Recommendations

  • Make time for meaningful conversations and shared experiences—these stimulate the brain more than passive interactions.
  • Join community activities, clubs, or volunteer groups to build social networks, particularly after major life transitions.
  • Prioritise quality over quantity—even a few close, supportive relationships offer substantial brain benefits.

Protecting Brain Health Is a Lifelong Investment

Your brain shapes how you move through the world—how you think, feel, connect, and remember. While some risk factors for neurological disease are beyond our control, many protective habits are not. As this evidence shows, brain health is something we can influence every day, through simple, sustainable choices that build resilience over time.

References

Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022.

Ju, Y.-E. S., et al. (2013). Sleep quality and preclinical Alzheimer disease. JAMA Neurol., 70(5), 587-593.

Morris, M. C., et al. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia, 11(9), 1007-1014.

Holzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.

Cacioppo, J. T., & Hawkley, L. C. (2009). Perceived social isolation and cognition. Trends in Cognitive Sciences, 13(10), 447-454.




Weekly Neuroscience Update

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Scientists have highlighted the most effective treatments for neurological diseases by overcoming one of medicine’s most difficult challenges: the blood–brain barrier. The findings offer new hope for patients with conditions including Alzheimer’s, and Parkinson’s disease, brain tumors, and epilepsy.

A study conducted in Finland showed that changes in the functioning of opioid neurotransmitters in the brain may underlie anorexia.

Poorer cardiovascular health in childhood and adolescence may be linked to early differences in brain structure, particularly in areas of the brain known to be affected in dementia in later life, according to a new scientific study.

Researchers have uncovered how specific patterns in brain activity can predict an individual’s sensitivity to pain, expanding opportunities for improved pain management strategies.

Delayed rapid eye movement (REM) sleep may be an early indicator of Alzheimer’s disease. Researchers found that participants with delayed REM sleep had higher levels of toxic proteins associated with Alzheimer’s and reduced levels of brain-derived neurotrophic factor (BDNF), which supports memory.

The microbial ecosystems in our mouths may impact cognitive function as we age, with pathogenic bacteria linked to cognitive decline.

New research suggests that mood swings in bipolar disorder are regulated by two clocks: the body’s 24-hour circadian rhythm and a dopamine-based clock that influences alertness. When these clocks align at specific intervals, they may trigger shifts between mania and depression.

A study in the Journal of Neuroscience reveals a new mechanism for how brain cells transmit signals from their tips to their nucleus, triggering gene activation crucial for learning and memory.

Investigators have discovered that activity in two widely distributed brain networks previously considered separate are actually correlated with each other and together play a key role in recognition memory, according to a study published in Cell Reports.

Cannabinoids offer new hope for safe and effective pain relief.

Researchers analyzed the genetic connection of retinal cells and several neuropsychiatric disorders. By combining different datasets, they found that schizophrenia risk genes were associated with specific neurons in the retina. The involved risk genes suggest an impairment of synapse biology, so the ability of neurons to communicate with each other. This impairment might also be present in the brains of schizophrenia patients.

Researchers at the University of Barcelona have identified a deficit in contrast perception in people with schizophrenia.

A study of nearly 1,000 people with post-COVID-19 syndrome (PCS) revealed that two-thirds still experienced significant symptoms, including reduced exercise capacity and cognitive performance, two years after infection. Persistent symptom clusters included fatigue, neurocognitive disturbances, and post-exertional malaise, with worse outcomes in individuals with obesity, lower education, or severe initial infections.

Finally this week, new research shows diets high in processed meat, fast food, and sugary drinks accelerate biological aging, even in young adults.

Weekly Neuroscience Update

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Cortical gray matter volume trajectories based on the functional location of the changes in gestational mothers (N = 179). Credit: Nature Communications (2025).

A new study has analyzed the brains of women during pregnancy for the first time using neuroimaging techniques. The research shows that there is a reduction and partial recovery of almost 5% of gray matter in 94% of the total gray matter volume of the brain, especially in regions linked to social cognition.

An international team has shown the relationship of activity of neurotransmitters to how humans process the emotional content of language.

More than half of 23-year-olds in a European study show restrictive, emotional or uncontrolled eating behaviours, according to new research led by the Institute of Psychiatry, Psychology & Neuroscience (IoPPN) at King’s College London. Structural brain differences appear to play a role in the development of these eating habits.

A new framework links brainwaves to individual cognitive states.

In a recent study, scientists have shown neurotransmitters in the human brain are active during the processing of the emotional content of language, providing new understanding into how people interpret the significance of words.

A new study shows stem cell therapy ‘jump-start’ brain repair after stroke.

Researchers have developed a flexible, biodegradable electrode capable of stimulating neural precursor cells in the brain, offering a safer and more precise alternative for neural repair. The electrode dissolves naturally after seven days, eliminating the need for surgical removal while promoting tissue regeneration.

Music supports babies in neonatal intensive care units, according to a recent neuroimaging study.

A study analyzing data from over 130 million individuals found that antibiotics, antivirals, vaccines, and anti-inflammatory medications are associated with a reduced risk of dementia. This supports the idea that infections and inflammation contribute to dementia and highlights the potential of repurposing existing drugs for prevention or treatment.

New research has uncovered psychological profiles associated with mental and brain health in middle-aged and older adults.

An experimental treatment for depression that triggers seizures with magnets significantly improved mental health in patients without some cognitive effects associated with electroconvulsive therapy (ECT), according to a clinical trial led by UT Southwestern Medical Center.

A research team has gathered new insight into the neural underpinnings of human cooperation.

A new study has identified three psychological profiles that influence brain health, cognitive decline, and dementia risk in aging adults. Profiles with high protective traits, like purpose and openness, show better cognition and brain integrity, while those with low protective traits or high negative traits face accelerated brain atrophy and mental health issues.

Stanford Medicine scientists are generating a periodic table of sorts for psychiatric disorders, providing a better understanding of these conditions and paving the way toward targeted treatment.

A study analyzing data from over 2 million veterans found that GLP-1 receptor agonists, popular weight-loss drugs like Ozempic and Wegovy, provide significant neurological and behavioral health benefits, including reduced risks of addiction, Alzheimer’s, and dementia. However, they also pose risks for pancreatitis and kidney conditions.

Finally, this week, a brain signal that lights up when we anticipate rewards may hold the secret to helping people overcome depression, and researchers are working to unlock its potential.

10 Things You Can Do for Better Brain Health in 2025

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Your brain is the most complex organ in your body, responsible for everything you think, feel, and do. Keeping it healthy is essential for a fulfilling life. Here are 10 things you can do to boost your brainpower:

1. Engage in Regular Exercise

Physical activity isn’t just good for your body; it’s also a powerful brain booster. Exercise increases blood flow to the brain, delivering essential nutrients and oxygen. It also stimulates the growth of new brain cells and improves cognitive function.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

2. Prioritize Quality Sleep

Sleep is crucial for consolidating memories and clearing out brain waste products. Aim for 7-9 hours of quality sleep each night.

Establish a regular sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment.

3. Challenge Your Mind

Just like muscles, your brain needs to be challenged to stay strong. Engage in activities that require mental effort, such as:

  • Learning a new language
  • Playing brain games
  • Reading challenging books
  • Solving puzzles

4. Eat a Brain-Healthy Diet

Nutritious foods provide the fuel your brain needs to function optimally. Include plenty of fruits, vegetables, whole grains, and lean protein in your diet.

Limit processed foods, sugary drinks, and excessive alcohol.

5. Manage Stress

Chronic stress can damage brain cells and impair cognitive function. Find healthy ways to manage stress, such as:

  • Meditation
  • Yoga
  • Spending time in nature
  • Listening to music

6. Stay Socially Connected

Social interaction is essential for brain health. Spending time with loved ones, friends, and community members provides mental stimulation and emotional support.

Join clubs, volunteer, or participate in social activities.

7. Learn a New Skill

Learning new things keeps your brain flexible and adaptable. Take a class, learn a musical instrument, or pick up a new hobby.

The challenge of learning something new helps to form new neural connections.

8. Protect Your Head

Head injuries can have serious consequences for brain health. Wear a helmet when engaging in activities that carry a risk of head injury, such as biking, skateboarding, or playing contact sports.

9. Limit Screen Time

Excessive screen time can be detrimental to brain health, especially for children.

*Set limits on screen time and encourage activities that don’t involve screens.

10. Consult a Healthcare Professional

If you have concerns about your brain health, talk to your doctor. They can assess your risk factors and recommend strategies for maintaining optimal brain function.

Early intervention can be crucial for managing conditions that affect brain health.

By incorporating these tips into your daily life, you can take steps to protect your brain and ensure a healthier, happier future.

Weekly Neuroscience Update

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Viewing interactive art online can improve our mood and reduce anxiety. People reported significant improvements in mood and anxiety after just a few minutes of viewing an interactive Monet Water Lily art exhibition.

The way our senses adjust while playing virtual reality (VR) games affects the severity of cybersickness experienced. Researchers measured how participants perceived the orientation of vertical lines before and after playing two VR games, one high-intensity, and one low-intensity. They found that those who experienced less sickness were more likely to have the largest change in the subjective visual vertical following exposure to VR. The findings could be useful for VR designers and developers in creating more comfortable and enjoyable experiences.

In a new study, scientists have discovered anatomical changes that occur in the brains of patients after their sight is restored.

Scientists have explored the links between three measures known to independently predict healthy aging: nutrient intake, brain structure and cognitive function. Their analysis adds to the evidence that these factors jointly contribute to brain health in older adults. 

Young men with cannabis use disorder are more likely to develop schizophrenia, according to a new study.

A new study challenges conventional thinking on the role of short and long-term memories in relearning motor skills. Researchers found that fleeting short-term memories, rather than long-term ones, are responsible for rapid motor learning, indicating the existence of mechanisms for regulating the learning rates for memories that are distinct from the memories themselves.

Researchers have identified spatial and temporal abnormalities in spontaneous fixational saccades as a potential biomarker for cognitive and positive symptoms in schizophrenia.

Poor verbal memory may increase the risk of psychiatric hospitalization for patients diagnosed with bipolar disorder or depression. The severity of the illness was previously thought to have an impact on poor memory, but new research shows that poor memory may also have an impact on the risk of being hospitalized.

Researchers have uncovered crucial findings regarding Long COVID, discovering significant immune system and nervous system changes that could explain the neurological symptoms experienced by patients.

A new study from Aarhus University indicates that certain types of epilepsy medication taken during pregnancy may increase the risk of severe psychiatric disorders in children.The research found a worrying link between the antiseizure medication valproate and the child’s risk of developing psychiatric disorders such as autism, ADHD and intellectual disability.

Finally this week, scientists have recently identified a unique form of cell messaging occurring in the human brain that’s not been seen before. Excitingly, the discovery hints that our brains might be even more powerful units of computation than we realized.