5 things a brain doctor does every day to stay mentally sharp

Many of us are increasingly taking a more preventative approach to our wellbeing, and “brain plasticity” is a buzzword we hear more and more in the world of wellness.

Want to keep sharp? Neuroscientist Dr Tara Swart outlines the five pillars of wellness she lives by in her 2019 best-seller The Source: rest, fuel, hydrate, oxygenate and simplify. These are key components of neuroplasticity, or the brain’s ability to adapt, rewire itself and grow, she explains.

“From 25 to 65 there are things that you can do - or not do - to keep your brain plastic and flexible,” she says. Here are five things she does every day to support her own brain health.

Getting enough sleep, and sufficient amounts of good quality shut-eye, is essential in order to function properly — and there is an added benefit by creating a routine and going to bed and waking up at the same time each day, Swart says.

With rest in mind, be strategic about your caffeine intake. While that sacred morning latte can give you a temporary short burst of well-needed mental sharpness first thing, she says: “I personally never drink caffeine after 10am just because a quarter of it hangs around in your brain for up to 12 hours, so the possible impact on sleep is not worth it for me.” Enjoy your cup of joe earlier in the day and opt for quality, organic coffee sources where possible.

Exercise, particularly aerobic forms, like running, skipping or taking a brisk walk, which elevate your heart rate and gets oxygen pumping around in your blood, is great for the brain. “Oxygen creates an environment for embryonic neurons to grow into fully-formed neurons via a process called neurogenesis, which is a form of neuroplasticity,” Swart says. “What’s interesting is that if it’s exercise you enjoy, the enjoyment aspect releases a growth factor called brain-derived neurotrophic factor or BDNF, which encourages the growth of neurons.” So make sure it’s something you love doing. Dance, and social activities like ping pong or tennis are other great examples.

Getting outdoors for a run or long walk can have a transformational effect on your mood but Swart stresses the importance of taking into account where you choose to exercise, because if it’s in a polluted area it can suppress the release of said BDNF. Apps like London Air and City Air allow you to check for pollution levels in your chosen spot. If you’re running in big cities like London, as a general rule of thumb, look for areas near water and trees which suck up some of the pollution, she advises.

When we’re stressed we take short, shallow breaths. And a new phenomena, called “tech apnea,” refers to the tendency to hold your breath while you’re scrolling or typing on social media, Swart warns. “Check in on how you’re breathing every hour. Try to breathe deeper, ensuring the inhale and exhale are roughly equal.” Breathwork practices and meditations or box breathing are great tools for slowing down your breathing and have been shown to activate the vagus nerve, which signals your brain to turn on the parasympathetic nervous system or “rest and digest” mode.

You might dismiss things like having a meal plan for the week or laying your clothes out the night before as rituals reserved for super-organised types — but there is an added benefit to simplifying life for your brain - and it’s all down to what Swart describes as choice reduction. “Every time you make a decision, you’re dipping into your bucket of cognitive resources,” Swart says. Adding elements of organisation to your life, say, by creating a solid morning routine, will mean you don’t have to use up valuable brainpower on seemingly mundane things and will help to reduce decision fatigue.

With so much around about how potentially detrimental social media can be for our minds, how does a neuroscientist tackle it? “Social media is obviously changing our brains but I try to be neutral towards it as it’s not going anywhere. We do need to be responsible for what we look at in terms of the brain. Technology is no different to a toxic friend so if a form of social media makes you feel worse then don’t look at it.

“I believe in being informed about the world, but many neuroscientists will tell you they don’t watch the news because it’s mostly bad, so you’re constantly telling your brain that the world is dangerous and unsafe and that you should be afraid — this can have a huge impact on your brain.” Make an effort to monitor both your news and social media consumption, checking in with how it’s affecting your mood, and consider limiting your exposure if you feel it’s having a negative impact.