Natalie Buchwald has explained what does and doesn’t work when it comes to keeping your brain healthy
While there’s a genetic factor to certain forms of dementia, researchers suggest that nearly half of Alzheimer’s cases could be delayed or even prevented through lifestyle choices. Natalie Buchwald, lead psychologist from Manhattan Mental Health Counseling, has explained four daily habits that can help maintain mental sharpness and protect against cognitive decline.
1. Keep your brain on its toes
Activities like crosswords or Sudoku may seem beneficial, but Buchwald says they only improve skills specific to those tasks. What your brain needs is a broader, more challenging engagement, which neuroscientists call “cognitive reserve” — the brain’s ability to form new connections between areas.
“To build cognitive reserve, you need to push your brain, much like working out a muscle,” Buchwald says. “Learning a new skill, whether it’s a language, a musical instrument, or dance, makes the brain flex in a way that routine puzzles don’t.
“Interestingly, everyday social interactions can also serve as mental workouts. Engaging in conversations requires focus, memory, and a little patience—all cognitive exercises that keep the brain active.”
2. Feed your brain right
“I make it a point to eat leafy greens daily,” says Buchwald, citing studies showing that people who consume these vegetables regularly can experience brains that are up to 11 years younger than their peers’. Leafy greens, rich in nutrients like lutein and zeaxanthin, are linked to both eye health and a reduced risk of neurodegeneration.
Buchwald also recommends blueberries, a nutrient-packed fruit that can support brain function. “They’re rich in fibre, antioxidants, and vitamins,” she adds, “making them a fantastic addition to a brain-boosting diet.”
3. Exercise your body, grow your brain
Physical activity is a powerful tool in promoting brain health. “I aim for around five to six days of exercise each week,” says Buchwald, incorporating a mix of cardio and resistance training. Cardio exercises keep blood vessels in the brain flexible and robust, while resistance training reduces brain lesions, which are indicators of cell damage.
Research suggests that physical activity supports the production of growth factors that benefit both muscles and brain cells.
4. Give your brain a break
In our busy world, sleep can be overlooked, but it’s essential for cognitive health. Studies link poor sleep in midlife with accelerated brain aging. Quality sleep isn’t just about early nights; Buchwald advises a restful environment. “Ear plugs, an eye mask, a dark room, and phones outside the bedroom are key to my sleep hygiene,” she says. These small adjustments can make a big difference in supporting brain health over time.
