Summary: Neuroscientists describe six evidence-based strategies to support brain health and improve mental wellbeing.
Source: The Conversation
2020 was a difficult year for many, but with COVID-19 vaccines being rolled out, there is renewed hope for a safer, more normal 2021.
Months of anxiety, grief and isolation can leave lasting effects on the brain. Chronic stress alters neural circuits, and when we feel low it can be hard to summon the motivation to do the things that restore our energy and mood. For everyone hoping to feel better and make the most of the year ahead, simple, science-backed habits can rebuild resilience and sharpen mental health.
If symptoms are severe or persistent, seek professional help for therapy or medication. For many people, however, changing daily routines can gradually reverse harmful patterns. Below are six practical, research-supported steps to support brain function and mental wellbeing.
1. Be kind and helpful
Acts of kindness, altruism and empathy reliably engage the brain’s reward systems. Research shows that giving to others can activate the same neural pathways that respond to receiving rewards. Helping people who have been harmed or volunteering your time can create a strong sense of purpose and meaning. Regular volunteering is linked with greater life satisfaction and lower levels of depression and anxiety in older adults. In short, contributing to others’ wellbeing often boosts your own happiness and mental resilience.
2. Exercise
Physical activity benefits both body and mind. Exercise improves cardiovascular health, reduces symptoms of depression, and supports cognitive performance across the lifespan. Children who are active tend to do better at school; young adults who exercise often show improved attention and job performance; and in older adults, regular activity can preserve cognitive skills and increase resilience against neurodegenerative disease. Higher fitness levels are associated with greater brain volume in regions linked to cognition, and people who stay active tend to live longer. Choose activities you enjoy—brisk walking, running, cycling or group classes—to make exercise a sustainable habit.
3. Eat well
Nutrition shapes brain development and ongoing neural health. A balanced, nutrient-rich diet provides the building blocks needed for neurons to form and maintain connections that support learning and memory. Long-term nutrient deficiencies can cause structural and functional harm to the brain, whereas higher diet quality is related to larger brain volume and better cognitive outcomes. Diets high in added sugars, saturated fats or excess calories can impair neural function and reduce the brain’s ability to form new connections, which negatively affects thinking and memory. Aim for a varied diet with plenty of fruits, vegetables, whole grains and lean protein to support optimal brain health.
4. Keep socially connected
Loneliness and social isolation harm physical, cognitive and mental health, and these problems were intensified by the COVID-19 pandemic. Scientific evidence shows that social isolation is linked to worse emotional processing and to higher risks for a range of illnesses. Staying connected with family and friends during periods of separation reduces negative effects on emotional cognition. Developing and maintaining social relationships not only supports positive feelings but also activates the brain’s reward circuits. In 2021, prioritize regular contact with loved ones and be open to forming new connections—both contribute to long-term wellbeing.
Even small, consistent efforts to build social ties—phone calls, online chats, local groups or volunteering—can reduce loneliness and improve health.
5. Learn something new
The brain retains the capacity to change throughout life. Novel experiences and learning new skills reshape both brain function and structure. For example, learning to juggle alters white matter pathways involved in visuo-motor coordination; musicians often show increased grey matter in auditory regions; and language learning can change brain structure in ways that support communication. Mentally stimulating hobbies—such as chess, puzzles, learning a language, or other cognitive activities—help build “brain reserve,” providing resilience against cognitive decline later in life. Make time for new challenges that engage your mind.
6. Sleep properly
Sleep is essential for restoring the brain. During sleep the brain reorganizes, consolidates memories and clears metabolic waste, all of which support healthy cognitive and emotional functioning. Adequate, high-quality sleep strengthens long-term memory, reduces mental fatigue and helps regulate emotions. Sleep loss impairs attention, memory and decision-making and can alter reward systems in ways that worsen mood. It also influences immune function. Prioritizing good sleep hygiene—regular schedules, a comfortable sleep environment and limiting screens before bedtime—improves energy, creativity and overall wellbeing.
Wishing you a happy and healthy year ahead. By practicing kindness, moving regularly, eating well, staying socially connected, learning new skills and sleeping properly, you can help your brain recover from stress and build lasting resilience.
Funding: Barbara Jacquelyn Sahakian has technology transferred through Cambridge Enterprise Wizard and Decoder to PEAK.
Jianfeng Feng receives funding from NSFC.
Christelle Langley does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond her academic appointment.
About this brain health research news
Source: The Conversation
Contact: Barbara Jacquelyn Sahakian, Jianfeng Feng and Christelle Langley – The Conversation
Image: The image is in the public domain