The physiological and functional impact of lifestyle choices on brain health

Healthy lifestyle habits can promote a better brain and overall mental health. Healthy diets can boost the nutrient supply in the brain, enhancing its functionality and lowering the risk of mental conditions like anxiety or depression. Getting adequate quality sleep daily allows the brain to restore and rest, improving focus and overall cognitive health. Exercising regularly as you eat a healthy diet can improve the functioning of the brain neurotransmitters, better cognitive health, and lower risks of premature cognitive decline. Managing stress promotes a healthy brain as it lowers impulsive decisions like unhealthy overeating habits, drug abuse, or depression, which can negatively impact your mental health.

Tips to keep the brain healthy

I highly recommend the below tips for a healthy brain;

Get adequate sleep

Sleeping for 7 to 9 hours daily can help the brain process and store memories, repair worn-out cells, and reset and refresh, which promotes better cognitive functioning and lowers memory problems.

Eat brain-friendly foods

Dieting influences your brain health hugely. Eating more brain-friendly foods like leafy greens, fatty fish, olive oil, nuts, berries, and other plant-based products provides the brain cells or tissues with adequate nutrients and antioxidants that boost how it functions and ward off brain conditions like AD.


Engaging in moderate exercises daily for 30 to 60 minutes can slow cognitive decline, increase circulation in the brain and stimulate the production of feel-good chemicals that help lower risks of mental health conditions like depression or anxiety.


Connecting with friends and loved ones can prevent loneliness, depression, or stress, which helps prevent memory loss and keeps the brain socially active.

Manage your stress

Stress can heighten the risk of memory loss, insomnia, cognitive decline, and other mental disorders. Learning tricks to lower stress levels helps you avoid these conditions and maintain a healthy brain.

Quit harmful habits like drinking and smoking as they increase your risk of brain disorders like memory impairment, dementia, and AD.

Taking supplements like fish oil, creatine and resveratrol can improve your cognitive health and functioning as they supply the needed nutrients to the brain.

MS, University of Tartu
Sleep specialist

Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.

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