Dr. Sanjay Gupta On The 5 Pillars Of Brain Health

1. Cultivate Quality Relationships

Focus on the quality of your social connections, not just the quantity, as strong relationships reduce stress and promote brain health by fostering oxytocin and BDNF production, which aids neurogenesis.

2. Practice Analytical Meditation

Instead of trying to clear your mind, deeply lean into a problem or thought by ‘making a bubble around that thing’ to define it clearly, then ’let the bubble float up’ to disentangle it from emotional attachments and examine it in isolation. This practice, learned from the Dalai Lama, helps with deep thinking and can lead to solutions.

3. Prioritize Moderate Movement

Engage in brisk, moderate movement daily, such as walking (e.g., 17,000 steps), to stimulate the production of brain-derived neurotrophic factor (BDNF) for growing new brain cells. This type of activity is more beneficial for brain health than intense exercise, which can also produce stress hormones that inhibit BDNF.

4. Embrace Novelty to Stretch Your Mind

Actively seek out new, uncomfortable, or unusual activities that push you outside your comfort zone, such as learning a new language, taking a cooking class, or using your non-dominant hand for daily tasks like brushing teeth or opening doors. This creates new neural pathways and enhances brain resilience, unlike repetitive activities like crossword puzzles which only deepen existing pathways.

5. Prioritize Quality Sleep

Ensure you get enough sleep each night to allow your brain to consolidate short-term memories into long-term stores and efficiently clear waste products through the glymphatic system. Turning off the TV and putting away your phone before bed can help facilitate this crucial process.

6. Journal for Self-Awareness

Keep a journal, especially a food and mood journal, to honestly track how different foods and habits make you feel hours later. This practice helps you identify ‘superfoods’ that boost your mood and productivity, and avoid those that cause sluggishness, fostering intrinsic motivation for healthy habits.

7. Fuel Your Brain with Real Foods

Adopt a diet that emphasizes eating mostly plants and real, unprocessed foods, and avoid overeating. Pay attention to additives and preservatives, as they can negatively impact mood and productivity, and be mindful of sugar intake, as excessive amounts can ‘starve’ the brain’s receptors and lead to crashes.

8. Rest Through Activity Change

View ‘rest’ not just as sleep, but also as a change of activity, as ’the best form of rest is a change of activity.’ Switching between different tasks or engaging in physical activity can be a form of brain rest, improving efficiency and preventing mental fatigue.

9. Never Worry Alone

Share your worries and anxieties with trusted friends, family, or colleagues, as this practice, which is a form of vulnerability, helps reduce stress. Relationships are the most powerful lever for a long and healthy life because they help you reduce stress, which is what kills.

10. Listen Empathetically, Don’t Just Fix

When someone shares a problem or worry, focus on being an empathetic witness who listens, validates their feelings, and seeks to understand, rather than immediately trying to offer solutions or ‘fix’ the problem. People generally want to be heard, seen, and understood, which strengthens relationships.

11. Cultivate Vulnerability in Relationships

Actively demonstrate vulnerability by asking for help or sharing your problems with others, as this deepens connections. People often feel honored and more profoundly connected when they can be of help or when you confide in them.

12. Reduce Alcohol Consumption

Consider reducing or avoiding alcohol, as it can be obstructive to daily routines, negatively impact sleep quality, and hinder physical activity. This can affect overall brain health and productivity, with immediate negative effects often felt the next day.

13. Engage in Speed Processing Games

Play games that challenge you to quickly recognize patterns and filter out irrelevant information. These exercises can improve your brain’s processing speed, which is a key aspect of healthy brain function and can be beneficial for making quick decisions.

14. Men: Intentionally Cultivate Relationships

Men, in particular, should be intentional about developing, cultivating, and maintaining relationships, as having fewer friends can lead to more loneliness, depression, and anxiety. Optimizing the quality of relationships is the most powerful lever for overall well-being.