How to keep your brain young: Everyday habits that matter

As we get older, many of us wonder how sharp our minds will remain. Forgetting things, slower processing, or difficulty concentrating can feel like the onset of aging—but in reality, like any organ, the brain responds to how we treat it every day. Our brain can remain youthful if we nurture it properly.
Brain health, according to the World Health Organization (WHO), is the capacity to function across cognitive, emotional and behavioural domains. Approximately 55 million people globally are living with dementia, and nearly 10 million new cases are being reported every year. Research suggests up to 40% of dementia can be prevented by making healthier lifestyle choices.

Like Rancho in 3 Idiots, who challenges traditional ways of thinking, our brain also thrives on new challenges. Reading, math puzzles, learning an additional skill, or getting creative can all form new neural pathways in our brains. According to Harvard researchers, mentally stimulating activities help form a "cognitive reserve" that may prolong memory decline.

Physical activity routinely improves blood circulation. This directly serves our memory and the capability to think. Adults who exercise regularly show improved cognition and a reduced risk of Alzheimer’s disease. Even 30 minutes of brisk walking can make a meaningful difference.

Diet has a direct influence on brain’s performance. Green leafy vegetables, berries, nuts, and omega-3 fatty acids contribute to better memory and learning. Avoid excess sugar and processed foods as they are related to declines in memory and cognition. The MIND diet, which combines aspects of the Mediterranean diet and the DASH diet, shows success in reducing Alzheimer’s risk.
In our busy lives, it is typical for women in their 30s and 40s to balance successful careers, families, and personal goals, often paying little attention to silent health issues such as low vitamin D and calcium.

It is during sleep that we see the arrangement of memories and flushing out of toxins. Neurosurgeons say that good sleep, preferably 7-8 hours each night, and especially consistent good quality sleep, is one of the easiest and best things you can do to protect brain function. Poor quality sleep is often linked with dementia and memory decline.

Movies like Dear Zindagi spotlight how stress can seem to cloud the mind, but as you might notice, self-reflection, dialogue, and therapy can help. Long-term stress floods the brain with cortisol, damaging memory and reducing brain volume. Activities such as meditation, yoga, writing in your personal journal, or deep breathing can all be highly beneficial in lowering stress.

Bollywood’s friendships in Dil Chahta Hai and Yeh Jawaani Hai Deewani remind us of the incredible pull of human connection. Feeling lonely or being socially isolated can impair cognitive function and speed up decline, while socialising with people, participating in groups, or simply volunteering was shown to promote emotional well-being.

Maintaining a young brain is not simply one outcome, it is a series of small choices one makes for themselves. Exercise regularly, eat a nutritious diet, stimulate your mind, get sufficient sleep, maintain social connections, and most importantly, manage your stress. These are practices that not only contribute to brain health but also contribute to quality of life.
After all, keeping the brain young is not just about living longer, but about living fully.
Dr. Jothi Neeraja, Founder, Maarga Mind Care