8 Healthy Habits for Your Mind
As a society we focus heavily on habits to stay physically and emotionally healthy, but what about our brains? Could healthy habits for your mind support your wellbeing too?
The brain is a complex organ, one that we know the least about. And every time a new discovery is made about how the brain works, it seems to open up more questions not less.
But there are practical and evidence-based lifestyle strategies that we know can improve our brain health, mental cognition, and overall wellbeing.
Barbara J Sahakain, Professor of Clinical Neuropsychology in the Department of Psychiatry at the University of Cambridge, explores in her new book, Brain Boost: Healthy Habits for a Happier Life what habits can make a difference, and I want to share an overview with you.
Habits for a healthy mind
Exercise
Physical exercise isn’t just good for the body, it’s good for your brain too. It’s been shown to boost cognition, executive function, and memory.
To get the full benefits, aim for 150-300 minutes of vigorous exercise or 300-600 minutes of moderate exercise per week.
My best tip is to find something you enjoy, whether that’s walking, swimming, cycling, tennis, dancing, or even an agility class with your dog!
Diet and nutrition
Nutrition is the building blocks for the brain and key to a healthy mind.
Fish, vegetables, and grains have shown to be good for the brain, with a Mediterranean diet working well for most people.
Sugar and saturated fats can be damaging so limit them as much as possible to look after your brain and body.
There is also a link between gut health and mental health. The gut microbiome can play a role in the development of mood disorders so eating well is crucial to good wellbeing.
Caffeine
Caffeine is one of the widest used and accepted substances in modern day society.
Found in many drinks such as coffee, tea, soft drinks, and energy drinks, caffeine is a drug that increases the activity of your brain and nervous system.
It can be helpful to give alertness in the morning (although your body does that on its own with cortisol), but too much caffeine can frazzle your nervous system leaving you feeling anxious.
The maximum effect from caffeine is seen at 400-600mg, but different drinks contain wildly different amounts of caffeine. A cuppa at home might have 40-60mg of caffeine, whilst just one large cappuccino from Costa Coffee contains 400mg of caffeine!
The best way to keep your caffeine intake healthy is to only consume caffeine in the morning and not after midday.
Sleep
Getting a good amount and good quality sleep is a cornerstone of good health, especially for the mind.
7-8 hours of sleep a night is best for optimal brain functioning for adults (with children and adolescents needing more sleep the younger they are).
As we’ve looked at before, poor sleep can lead to mental health problems, and mental health problems can lead to poor sleep, so it’s essential that we take sleep seriously.
Wearable technology such as smart watches can help you assess the amount and levels of sleep that you are getting, making it easier to see how lifestyle impacts your sleep, for better or worse.
Social interaction
Social isolation has been linked to poorer memory, decreased cognition, and increased risk for both depression and dementia. Unfortunately, the COVID pandemic and lockdowns led to a huge spike in isolation and loneliness.
Coping with loneliness can be difficult, but can be overcome with simple strategies to socialise.
Connecting with others is vital to good health and mental wellbeing, so get out and connect with friends, family, and strangers alike. You could join a group who already meet up around a topic you’re interested in, or simply chat with people you come across in your day-to-day life.
Kindness
Giving is rewarding and has positive effects on the brain for both the giver and receiver. In fact, the same part of the brain’s reward system is activated when giving or receiving money!
If you’re not in a position to give financially, you could donate your time instead. Studies show that people who regularly volunteer are happier.
Or how about simply giving compliments, sharing home-grown food, or gifting unwanted items to charity. It all makes a difference.
Mindfulness
There is pleasure all around us if only we take notice.
Too often we are distracted by mobile phones or feelings of worry or anxiousness, but if we let go of those things and stay in the moment we are in (without worrying about the future or dwelling on the past) we will notice all the little things that can bring joy.
From spring flowers popping up to a child giggling at something, there are many moments of joy to be experienced if we are mindful.
Learning
Learning new information and skills benefits brain health, cognition, and achievement.
You could try learning a new language, a new instrument, or diving deeper into a topic you already know a lot about.
Even brain-training games can work. One study showed that 14 hours of brain training over 5 weeks saw changes in the dopamine receptor – potentially making you happier!
Changing your life
Not only will adopting these healthy habits for your mind increase your happiness, they can lead to a longer more fulfilling life too.
You can read more about these brain-boosting habits in Barbara’s Book.
If you need any support to implement positive habits into your life or tackle negative emotions or patterns that are holding you back, please contact me to book a counselling session.
As a Psychotherapeutic Counsellor, I offer counselling that concentrates on you as a whole person – mind, body and soul. A perfect complement to Barbara’s work.