Six Everyday Habits to Slow Brain Ageing: A Neurologist's Personal Guide
In the realm of ageing, one of the most pervasive misconceptions is that learning and cognitive growth are reserved for the young. This myth often leads people to neglect their brain health as they grow older. However, maintaining cognitive sharpness is not about dramatic interventions but rather about consistent, everyday choices that support brain function over time.
Dr. Biplab Das, Director and Head of the Department of Neurology at Batra Hospital in New Delhi, offers a practical perspective on this topic. He approaches brain ageing not as an apocalyptic event but as a gradual process that can be managed through mindful habits. For him, the goal is to remain sharp enough to enjoy meaningful conversations, stay curious enough to continue learning, and maintain enough calm to navigate life's challenges without feeling overwhelmed.
Drawing from his professional expertise and personal experience, Dr. Das has cultivated six simple yet effective habits that fit seamlessly into daily life. These practices are grounded in scientific evidence and designed to promote brain resilience and adaptability. Here are the six key habits he follows regularly to slow brain ageing.
1. Prioritize Daily Physical Movement
Dr. Das emphasizes that exercise is not merely about physical fitness or weight management; it is a crucial form of brain maintenance. Regular movement increases blood flow to the brain, which supports memory function and encourages the growth of new neural connections. He advocates for consistency over perfection, incorporating activities like long walks, strength training, yoga, or quick workouts into his routine, even on busy days.
He has observed a direct correlation between physical activity and mental clarity. When his body is inactive, his thinking tends to become foggy, whereas movement uplifts his mood and sharpens his mind. This habit, he notes, is one of the most immediate ways to foster a sense of mental youthfulness.
2. Treat Sleep as Non-Negotiable
Sleep is often undervalued in modern life, but Dr. Das views it as essential for brain repair. During sleep, the brain clears out metabolic waste, consolidates memories, and resets emotional regulation systems. Neglecting sleep leads to noticeable consequences, such as slower cognitive processing, reduced patience, and diminished focus.
To safeguard his sleep, Dr. Das maintains a regular bedtime, limits screen exposure in the evening, and engages in winding-down rituals. While he acknowledges that perfection is not always attainable, he prioritizes sleep as a critical appointment with himself, and his brain reaps the benefits the following day.
3. Embrace Uncomfortable Learning
Challenging the myth that learning is exclusive to youth, Dr. Das actively seeks out new knowledge and skills that push him slightly out of his comfort zone. Whether it's acquiring a new language, exploring unfamiliar topics, or altering daily routines, this "mental friction" helps keep the brain adaptable and agile.
He reframes confusion as a sign of growth rather than decline, imagining that each struggle to understand something new lays down fresh neural pathways. This mindset encourages continuous mental engagement and reduces intimidation associated with learning later in life.
4. Eat Intentionally for Brain Health
Dr. Das does not adhere to a rigid diet but practices mindful eating with a focus on foods that support cognitive function. He prioritizes vegetables, fruits, healthy fats, nuts, seeds, fish, and adequate hydration, paying attention to how different foods affect his mental state.
He notes that heavy, processed meals often lead to mental dullness, while nutrient-dense options promote alertness and stability. Importantly, he balances this with the enjoyment of food, recognizing that pleasure and stress-free eating are also vital for brain health, as dietary stress can be toxic to cognitive well-being.
5. Protect Mental Peace and Reduce Stress
Chronic stress is a significant accelerator of brain ageing, and Dr. Das has learned to be selective about where he directs his mental energy. This involves setting boundaries, limiting exposure to constant news cycles, and avoiding unnecessarily draining situations.
He also carves out time for quiet moments free from digital distractions, noise, or external input. Practices like deep breathing, solitary walks, or simply sitting in stillness help calm the nervous system. A calmer brain, he explains, is a healthier brain, and emotional regulation is as crucial as memory preservation for ageing well.
6. Foster Meaningful Social Connections
Loneliness can have detrimental effects on the brain, whereas meaningful social interactions offer protective benefits. Dr. Das prioritizes relationships that involve genuine conversation—those that include laughter, debate, storytelling, and deep listening.
Such interactions challenge memory, language skills, empathy, and emotional intelligence, effectively serving as a comprehensive brain workout disguised as friendship. He values quality over quantity, focusing on a few connections that keep him mentally engaged and emotionally grounded, reminding his brain that it remains part of a dynamic, evolving social fabric.
In summary, these six habits may not be flashy, but together they create a lifestyle that supports brain activity, resilience, and adaptability. By integrating these science-backed practices into daily life, individuals can take proactive steps to slow brain ageing and enhance their cognitive vitality over the long term.
