Lifestyle medicine expert Dr Akshat Chadha rates 6 habits to boost brain health and sharpen memory

Maintaining a healthy brain is just as important as keeping the heart, lungs, and kidneys functioning properly. Cognitive decline is not something that will "just" happen; it is the result of years of lifestyle choices. Dr. Akshat Chadha, a renowned medical professional, outlines seven evidence-backed ways to improve brain health starting today. From diet to exercise to social connections, these strategies are rated according to their impact, helping you prioritize the most effective habits on a scale of 1-10.

One of the most powerful ways to boost brain health is by constantly challenging the mind, such as by learning a new skill, whether it is playing a musical instrument or reading a new book, all strengthen neural connections and promote neuroplasticity. In short, neuroplasticity refers to the brain's ability to reorganise itself by forming new neural pathways throughout life. Dr. Chadha rates this habit a perfect 10/10, emphasizing that intellectual stimulation keeps the brain active and reduces the risk of age-related cognitive decline. Even 20 to 30 minutes a day, learning a new skill can make a significant difference over time.

Meditation has grown beyond being a spiritual practice; it is now recognised as a powerful tool for brain health. Mindfulness and meditation reduce stress, lower cortisol levels and improve focus. Growing research has shown that regular meditation can increase the gray matter in the brain, a matter that is associated with memory, cognition and learning. Dr. Chadha recommends meditation as a daily habit, rating it a solid 10/10. Don't start strong with an hour; start with as little as 10 minutes a day, which can help train the mind to be calmer, more focused, and better equipped to handle daily tasks and challenges.

Human beings are social creatures, and maintaining strong relationships has a direct impact on brain health. Social interaction stimulates a lot of cognitive processes, all the while improving emotional health, and reduces the risk of dementia. According to Dr. Chadha, nurturing meaningful relationships with friends, family and community is just as important as diet or exercise. Rated a solid 10/10 by Dr. Chadha, activities such as phone calls with friends, hanging out at your favourite spot, all boost happiness but also preserve memory and enhance cognition.

Diet has always been highlighted as the one thing that influences everything from heart health to kidneys and brain as well. Processed foods rich in trans fat, sugar and additives, have been linked to inflammation and cognitive decline. Dr. Chadha strongly recommends avoiding these processed foods, giving this habit a 10/10. He suggests to opt for whole foods, fresh fruits, vegetables and lean protein. A diet that is rich in nutrients supports neurotransmitter production in the brain, reducing oxidative stress and helps to maintain healthy brain function as well.

There are numerous benefits of exercise; it is beneficial for the brain, heart and muscles as well. Exercise does not mean working out 3-4 hours a day, even activities such as brisk walking, swimming and yoga can enhance memory, learning and overall cognitive function. Combining aerobic exercises with strength, and flexible routines offer the best results for the brain.

Omega-3 fatty acids are found in flaxseeds, walnuts, and chia seeds, as well as fatty fish such as salmon, mackerel, all of which are essential for brain structure and function. While Dr. Chadha rates this habit a 6/10, emphasising that diet alone is not enough, incorporating omega-3-rich foods into our daily meals supports overall brain health and complements the other strategies as well.