How to Take Care of Your Brain: Science-Backed Tips for Mental Wellness

We often speak about the importance of nurturing the body, but there’s one vital organ we often overlook in our wellness routines: the brain. Your brain is not just the control center of your body — it governs every thought, movement, memory, emotion, and decision you make. Modern science continues to show that taking care of your brain is just as important as caring for your heart, muscles, or skin. Yet, it remains one of the most neglected areas of personal well-being.

Research reveals that early and ongoing investment in brain health builds what’s known as “cognitive reserve” — a protective buffer that helps delay cognitive decline and diseases like dementia. Simple practices such as learning something new, engaging in regular physical activity, eating brain-supportive foods, and staying socially connected all strengthen this reserve. Sadly, without these habits, the brain becomes more vulnerable to stress, burnout, memory loss, and mental health challenges such as anxiety and depression.

In fact, chronic stress — so common in today’s fast-paced world — has been shown to physically alter the brain. It can shrink the hippocampus (which plays a crucial role in memory) and enlarge the amygdala (responsible for fear and anxiety), leading to emotional imbalance and reduced resilience. Likewise, poor sleep and poor diet can accelerate cognitive aging, reduce focus, and sap energy levels.

How to Keep the Brain Healthy

The good news is that your brain is incredibly adaptive — even well into later life. Through practices grounded in neuroscience and holistic wellness, such as meditation, mindful movement, deep rest, clean nutrition, and continued learning, we can enhance neuroplasticity — the brain’s ability to form new connections and stay sharp. For example, diets rich in omega-3s, antioxidants, and plant-based nutrients — like the MIND or Mediterranean diets — have been shown to lower the risk of Alzheimer’s and other neurodegenerative conditions.

Perhaps most beautifully, connection plays a central role. Studies have found that loneliness can increase the risk of dementia by as much as 40%. At Shanti-Som, we see wellness as a deeply interconnected experience — and nurturing meaningful relationships is a powerful way to keep the brain healthy and the spirit vibrant.

Your brain is your most valuable asset — not only for thinking and working but for feeling, creating, and experiencing the richness of life. Taking care of it is not just a medical necessity; it’s a profound act of self-respect. As you continue your wellness journey, let your brain be a central focus — and you’ll find clarity, calm, and joy naturally follow.

Factors That Can Negatively Impact Brain Health

Concussions and Traumatic Brain Injury (TBI)
Even mild concussions can cause neuronal damage and increase the risk of long-term problems, including chronic traumatic encephalopathy (CTE) and dementia. Repeated head trauma is particularly concerning for brain longevity.

Excessive Sugar and Processed Foods
High sugar intake promotes inflammation and insulin resistance, both of which are linked to cognitive decline and increased risk of Alzheimer’s disease—sometimes referred to as “type 3 diabetes.”

Certain Medications
Some prescription drugs, especially when used long-term or without medical supervision, can impair cognitive function. These include benzodiazepines, some anticholinergics, and certain sleep aids. Always consult a healthcare professional about medication risks.

Chronic Stress and Poor Mental Health
Prolonged stress elevates cortisol, which can damage the hippocampus—the brain’s memory center—and increase dementia risk. Managing stress through mindfulness or therapy is essential for brain resilience.

Excessive Phone Use and Mindless Scrolling
Constant exposure to digital devices—especially through social media and endless scrolling—can impair attention span, reduce memory retention, and disrupt the brain’s reward system. Over time, this kind of overstimulation may lead to increased anxiety, reduced deep thinking, and even structural changes in regions tied to focus and emotional regulation.

Daily Habits for a Healthier Brain

Caring for your brain doesn’t require drastic changes — it starts with small, intentional habits woven into daily life. Just like physical fitness, brain health is something we build over time through consistent practice. Here are some simple, powerful ways to nourish your mind and support long-term mental wellbeing.

Practice Mindfulness and Meditation
Spending just 10 to 15 minutes a day in stillness can have profound effects on your brain. Meditation has been shown to reduce stress, improve memory, and enhance emotional regulation. Neuroscientific studies have found that regular mindfulness practice can increase grey matter in areas of the brain associated with learning, empathy, and resilience. Over time, this creates a greater sense of inner calm and mental clarity — both essential for navigating daily life with ease.

Move Your Body
Physical movement is not only good for the body, it’s deeply nourishing for the brain. Exercise increases blood flow, delivering oxygen and nutrients that support cognitive function. Whether it’s a brisk walk in nature, a gentle yoga session, or a dance class, moving regularly can improve your mood, sharpen your focus, and reduce symptoms of anxiety. Think of movement as a daily reset for your mind.

Prioritise Restorative Sleep
Sleep is the time when your brain goes into repair mode. Aim for 7 to 9 hours of quality rest each night to allow your brain to detoxify, consolidate memories, and restore emotional balance. Without sufficient sleep, even the healthiest lifestyle habits can’t fully take root. Make your sleep space a sanctuary — quiet, dark, and free from digital distractions — and give your mind the recovery it deserves.

Challenge Your Brain — Keep Learning
Learning doesn’t stop when we leave school; in fact, continuing to challenge our minds is one of the best ways to keep the brain youthful and adaptable. Try learning a new language, playing an instrument, doing logic puzzles, or diving into a complex book. These types of mental activities stimulate neuroplasticity — the brain’s ability to form new connections and adapt. The more we stretch ourselves mentally, the more resilient our brain becomes.

Be Bored
In today’s hyper-connected world, boredom is often avoided at all costs. We reach for our phones, scroll through content, or fill every quiet moment with noise. Harvard professor Arthur C. Brooks explains boredom unlocks creativity, activates a powerful brain network, and might even protect you from depression. So put down your phone and be bored. It gives your mind space to wander, reflect, and process thoughts in a deeper way. Moments of mental stillness — where you’re not consuming or producing anything — are where creativity is born. Allow yourself to sit without stimulation, to stare out the window, to simply be. This kind of “mental whitespace” fosters insight, clarity, and calm, all of which support long-term brain health.

What’s Good to Eat for Your Brain

1. Fatty Fish
Rich in omega-3 fatty acids (EPA and DHA), fatty fish like salmon, mackerel, sardines, and trout are essential for building brain cell membranes and promoting communication between brain cells. Omega-3s are linked to improved memory, mood, and overall cognitive function.

2. Blueberries
Packed with antioxidants, especially flavonoids, blueberries help reduce inflammation and oxidative stress in the brain. Studies suggest they may improve memory and delay brain aging.

3. Nuts and Seeds
Walnuts, almonds, flaxseeds, and chia seeds are great sources of healthy fats, vitamin E, and antioxidants that protect brain cells from damage. Walnuts, in particular, are known for their high omega-3 content.

4. Dark Leafy Greens
Spinach, kale, and Swiss chard provide important nutrients like vitamin K, lutein, folate, and beta carotene, which have been linked to slower cognitive decline.

5. Avocados
A good source of healthy monounsaturated fats, avocados support healthy blood flow in the brain and may reduce blood pressure, which is good for brain health.

6. Whole Grains
Whole grains like oats, quinoa, and brown rice provide glucose, the brain’s main energy source, and contain fiber and vitamins that support overall brain function.

7. Eggs
Eggs are rich in several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline, which plays a key role in memory and mood regulation.

8. Turmeric
This bright yellow spice contains curcumin, which has strong anti-inflammatory and antioxidant benefits. Curcumin crosses the blood-brain barrier and may help improve memory and ease depression.

9. Broccoli
High in antioxidants and vitamin K, broccoli supports brain health and cognitive function by protecting cells from damage and supporting fat metabolism.

10. Dark Chocolate
Rich in flavonoids, caffeine, and antioxidants, dark chocolate can boost memory, focus, and mood—especially in moderate amounts.

Hydrate- Dehydration can impair focus, memory, and mood. Drink water consistently throughout the day.

Supplements for Brain Health

While whole foods are the foundation, certain science-backed supplements can enhance brain function:

Lion’s Mane Mushroom

• A powerful nootropic that supports memory, focus, and nerve regeneration.
• Shown to stimulate NGF (Nerve Growth Factor), essential for brain cell repair.

Reishi Mushroom

• Supports stress reduction and deep sleep, which are both vital for brain recovery.

Omega-3 Fatty Acids (DHA/EPA)

• Crucial for brain structure, mood balance, and inflammation control.

Magnesium

• Helps regulate neurotransmitters, reduces brain fog, and supports better sleep.

Creatine

• Often associated with physical performance, creatine also supports cognitive function, especially under stress or during sleep deprivation.
• Helps replenish ATP—the brain’s primary energy source—enhancing mental clarity, working memory, and overall brain energy metabolism.

Rhodiola Rosea or Ashwagandha

• Adaptogens that reduce mental fatigue and improve clarity under stress.

At Shanti-Som, many of these are available in our smoothies — ask our team for a personalised recommendation.

What to Avoid for Optimal Brain Function

Certain lifestyle factors can have a negative impact on brain health and cognitive function. Diets high in highly processed foods and refined sugars can contribute to inflammation in the brain and lead to mood instability. Excessive alcohol consumption impairs memory and disrupts communication between brain cells, affecting both short- and long-term cognitive performance. Chronic stress also takes a toll, with elevated cortisol levels damaging the hippocampus — the area of the brain responsible for memory and learning. Additionally, a lack of mental stimulation over time can lead to cognitive decline, as the brain, like any muscle, needs regular exercise to stay sharp and resilient.

Why a Wellness Retreat Is One of the Best Gifts You Can Give Your Brain

One of the most powerful ways to support your brain health is to step out of your usual environment and into a space designed for deep restoration. A wellness retreat offers more than just relaxation — it gives your brain the space it needs to reset, rewire, and reconnect. By temporarily removing distractions and embracing nourishing routines, you allow your nervous system to shift out of stress mode and into healing.

At Shanti-Som, our carefully crafted programmes support every layer of your wellbeing: physical, emotional, and neurological. From nourishing cuisine and restorative yoga to guided meditation and nature walks, everything we offer is grounded in the intention to rejuvenate your mind and body.

Whether you’re seeking clarity, calm, better sleep, or simply space to breathe, planning a retreat gives you a dedicated time just for you — a chance to prioritize your mental and physical health in a supportive, peaceful environment.

Consider giving yourself — or a loved one — the gift of presence. Your brain, your body, and your future self will thank you.

A retreat is not an escape. It’s a return — to what matters most.