Our brains are the most complex and powerful organs in our body. Weighing less than a kilogram and yet containing billions of brain cells, they’re responsible for every action, thought, memory and feeling we’ll ever experience in our lifetimes.
But how many of us are actively taking care of our brain health? Far too many of us regard stress, brain fog, difficulty concentrating, forgetfulness and sleep troubles as part and parcel of the busy and fast-paced world we live in, when in fact, these are all clear symptoms of brain ill-health.
And neglecting these symptoms comes with risk. Research reveals one in four people globally will suffer from a stroke in their lifetime, while diseases like dementia and Alzheimer’s are the second leading cause of death for Australians. Similarly, mental health conditions are rising steadily, with over 42 per cent of Australians, or 8.5 million people, experiencing a mental health disorder at some point in their life—the most common of which is anxiety.
Unlike a cough or cold, an unwell brain can be difficult to remedy. In order to safeguard against mental decline and burnout, and promote a healthy, resilient brain, here are five simple yet powerful daily habits you can implement today to care for your brain now and in the long run.
Avoiding multitasking
Once worn as a badge of honour, the ability to multitask is now increasingly regarded as a bad habit—and a huge productivity killer. Dozens of neurological studies have shown the human brain simply does not have the processing capacity to sustainably juggle multiple tasks at a time; when we attempt to do so, we inevitably compromise focus, efficiency, and often quality, too.
Instead of switching between tasks, practice focusing your full attention on one task at a time—also known as ‘mono-tasking’. Mono-tasking not only allows better focus, efficiency, and decision-making, but also reduces overwhelm, mental fatigue, and the likelihood of errors.
Practise daily relaxation
Daily relaxation isn’t a luxury we need to earn, it’s a necessity we need in order to function at our best. With jam-packed workdays, looming deadlines, household responsibilities, and kids’ schooling and activity schedules, our brains are often trying to stay on top of a dozen things at once.
Add to that the stress of a dire cost-of-living crisis and the mid-year burnout many are already experiencing, and it’s no wonder our brains are overworked and overstimulated—leaving many of us feeling stressed and highly strung.
Daily relaxation is critical to counterbalance this. Allocate as little as 10 minutes each evening for guided meditation, gentle yoga, deep breathing, or even a leisurely walk. These practices promote mental clarity, reduce stress hormones, and improve cognitive function, laying the foundation for sustained mental wellbeing.
Consume a brain-boosting diet
When it comes to food, it’s not uncommon to prioritise convenience or affordability over nutrition when we’re trying to manage rising costs and the demands of a busy lifestyle. But opting for a quick fix over a more nutritious meal comes at a price.
Many studies point to the harmful impact of refined and processed foods on our overall brain health, leading to impaired concentration, brain fog, difficulty focusing, and in some cases, a worsening of mood disorders like anxiety and depression.
Opt for foods high in antioxidants, vitamins, and omega-3 fatty acids, such as berries, leafy greens, dark chocolate, avocado, nuts, and oily fish like salmon or sardines. These nutrients support brain function, enhance mood stability, and protect against oxidative stress—a common result of prolonged stress and poor dietary choices.
Commit to regular exercise
When life is at its busiest, our daily exercise habits are often the first to be sacrificed in order to buy back some valuable time. But skipping out on your morning jog, gym workout or pilates class is likely to do more harm than good in the long run.
Studies have shown regular exercise can increase the size of the hippocampus—the area of the brain responsible for memory and learning. What’s more, exercise is also proven to reduce insulin resistance, reduce inflammation, and of course, release those feel-good endorphins that can lift our mood and improve mental clarity.
Engaging in aerobic exercises like brisk walking and cycling, as well as higher intensity exercises like running, pilates or boxing, can have a profoundly positive impact on both your mental and physical wellbeing. When sustained long-term, daily exercise can enhance brain function and reduce the likelihood of cognitive decline, including diseases like dementia.
Keep a consistent sleep cycle
Sleep is fundamental for brain health. A deep, restorative night’s sleep can improve cognitive function—enhancing mental clarity, decision-making, emotional regulation, concentration, and creativity—and safeguard brain health by allowing for cell rejuvenation and the formation of new neural pathways.
Establish a consistent sleep schedule, aiming for at least 7- 8 hours of quality sleep each night. Create a bedtime routine that fosters relaxation, and one which you can look forward to each night. Avoid all screens before bed and ensure your sleep environment is conducive to a restful night.
Prioritising brain health is essential for our overall longevity and wellbeing—both physical and mental. By implementing these habits into your daily routine, you’ll not only bolster your cognitive function and mental resilience but also cultivate a healthier, more balanced life.
