A TikTok video featuring neurologist Emily MacDonald has gone viral, racking up over 10 million views as she shares secrets for protecting brain health. The expert emphasizes three firm “No’s”—morning phone conversations, negative thoughts, and processed foods—that can significantly contribute to maintaining a healthy brain well into old age.
Ms. MacDonald’s advice is echoed by her more experienced colleagues in neurobiology, James Shepherd and Talia Lerner, who find her suggestions both relevant and sound. However, there are many other scientifically proven methods for preserving brain health.
Good Sleep = Healthy Brain
According to Mr. Shepherd, the best thing for brain health is quality sleep, free from insomnia and interruptions, lasting 6-8 hours each night. A good night’s rest serves several important functions, including memory formation, better processing of new information, and the generation of new ideas.
Moreover, quality sleep aids in the removal of toxic protein accumulations (known as amyloid plaques), which are linked to Alzheimer’s disease. Additionally, sufficient restful sleep enhances the brain’s ability to process new experiences and adapt to new situations. This brain plasticity helps improve and maintain cognitive functions that may decline with age.
Exercise is Beneficial for the Brain
As we know, regular physical activity promotes better blood flow to the brain. Thus, exercise is one of the key ways to support healthy brain function.
Experts recommend moderate exercise for about 150 minutes a week. However, as Mr. Shepherd points out, any movement is better than none. For instance, he walks his dogs 1-2 times a day, covering several kilometers, and plays rugby on weekends.
Social Connections are Good for Brain Health
Research shows that loneliness harms not only a person’s mental well-being but also their brain health. Therefore, Ms. Lerner believes it is crucial to maintain social connections as we age rather than limit them.
Often, older adults find themselves alone because their children live far away. In conversations with journalists from Sciencealert, Ms. Lerner notes that modern technology provides opportunities for communication even over long distances, helping to reduce feelings of loneliness.
She also recommends volunteering as a means to enhance social connections. Researchers have shown that charity work positively impacts people’s health, and collaborative efforts can help individuals find like-minded conversation partners.
Exploring New Things is Good for the Brain
Interacting with new people and discovering new places can keep the mind sharp and strengthen it. Mr. Shepherd shares from his own experience that new impressions from travel and exposure to different cultures help him practically apply this approach. Additionally, hobbies like photography and classical music provide him with new experiences.
According to Mr. Shepherd, many people fall into a routine and do the same thing every day. Any new experience, even a minimal one, contributes to brain plasticity, helping to maintain brain activity as we age.
A Healthy, Balanced Diet is Also Important for Brain Health
As Ms. MacDonald points out, consuming processed foods contributes to the decline of cognitive functions and increases the risk of dementia as we age. Numerous studies support this, showing that processed foods, such as frozen meals and French fries, negatively impact overall health.
That’s why, for the health of both the body and the brain, it’s best to limit the intake of processed foods. One should aim for a balanced diet rich in vegetables and fruits, whole grains, and lean meats. All these elements are beneficial for both the body and the brain, as the brain is not a separate entity from the human body.