In today’s fast-paced, tech-driven world, it’s no surprise that habits play a crucial role in shaping our mental and physical health.
Healthcare professionals have long stressed that our modern dependence on convenience and technology could have far-reaching consequences.
This concern now has a name: “brain rot”, Oxford’s 2024 Word of the Year. It encapsulates the perceived mental decline attributed to excessive consumption of online media.
But don’t worry. With growing research on brain health, there are actionable and surprising ways to protect your grey matter, boost cognitive function and de-stress. Let’s explore how small, intentional lifestyle changes can make a big difference.
Writing by hand: A simple hack for sharp memory
In an age dominated by keyboards, writing by hand may feel like a lost art. But science suggests it’s worth dusting off your pen and notebook. Studies show that handwriting offers unique brain benefits, particularly for learning and memory.
For children, writing by hand improves letter recognition and cognitive development. Adults, on the other hand, may experience better conceptual understanding when they take notes by hand rather than typing them.
While typing is faster, handwriting engages more areas of the brain, strengthening neural connections essential for learning and recall.
Your gut: the surprising link to mental health
“You are what you eat” takes on a deeper meaning when you consider the gut-brain connection. Did you know your gut produces about 90% of serotonin and 50% of dopamine, the feel-good chemicals that regulate mood?
Recent analyses reveal that people who handle stress better often share two gut-related traits:
1. A microbiome rich in anti-inflammatory microbes.
2. A strong gut barrier that prevents toxins and pathogens from entering the bloodstream.
This means that what you eat can help you stay resilient even in stressful situations. Foods like yoghurt, kimchi, and other fermented goodies may strengthen your gut health.
Probiotic supplements could also be beneficial but consult a healthcare provider before adding them to your routine.
The cost of working late
We all know the occasional all-nighter can leave us feeling groggy, but consistently working late or on rotating shifts can have lasting effects on mental and physical health.
Research shows that working nights or irregular hours in young adulthood is linked to depression and poor health in middle age.
Dr Wen-Jui Han, a researcher in this field, highlights a sobering reality: many workers sacrifice their health to make ends meet, leading to long-term misery.
This burden disproportionately affects marginalised groups — in 2019, 16% of American workers had non-standard work hours, with black men and women being overrepresented in these roles.
If you’re working late hours, consider prioritising sleep hygiene and incorporating stress-reducing habits like meditation or light exercise. Your future self will thank you.
Reducing dementia risk through lifestyle habits
Some good news: about 40% of dementia cases could be prevented or delayed by improving daily habits.
While genetics play a role, research has shown that even those with a predisposition to dementia can lower their risk with healthier lifestyle choices.
A study led by Dr Kevin Sheth of Yale University found that every five-point increase in a “brain care score” (a metric based on sleep, diet, exercise, and social engagement) correlated with a 27% lower risk of dementia, stroke and depression.
Inspired by his own findings, Sheth made simple changes in his life, like swapping sugary desserts for fruit and eating more leafy greens.
If that sounds overwhelming, start small:
- Aim for 7-8 hours of quality sleep.
- Incorporate 30 minutes of exercise into your daily routine.
- Foster social connections through hobbies or community activities.
These tweaks may seem minor, but they can add up to significant benefits over time.
The link between ultra-processed foods and mental health
Fast food, sugary drinks, packaged snacks — convenient, yes, but they come with a hidden cost. Americans consume more than 50% of their daily calories from ultra-processed foods, and studies consistently link these foods to poor mental health.
In fact, a large-scale analysis found that people who eat diets high in ultra-processed foods face a 20-50% increased risk of depressive symptoms.
While researchers are still investigating how much is “too much,” it’s clear that reducing processed foods can benefit both your mind and body.
Consider replacing processed snacks with whole foods like fruits, nuts and vegetables. Over time, these small swaps can make a big difference in your mental well-being.
Our daily habits hold immense power over our mental and physical health. Whether it’s jotting down notes by hand, eating fermented foods or prioritising sleep, tiny changes can create ripples of positive impact.