Essential Tips for Maintaining Brain Health in Your 30s: Expert Insights
Share this article:
Taking care of your brain health in your 30s is crucial for long-term well-being, and simple lifestyle choices can make a big difference. Neurologists Dr. Prashant Makhija and Dr. Shivakumar H R emphasize the importance of intentional living, a nutrient-rich diet, mindful detox, physical and mental fitness, sufficient sleep, and social connections during this pivotal decade to ensure peak brain health and prevent issues like memory loss and stress. This involves challenging your mind, consuming essential nutrients, managing stress, prioritizing sleep, and nurturing social bonds.
Your 30s are a critical time to lay the foundation for long-term brain health.
Dr Prashant Makhija, consultant neurologist, Wockhardt Hospitals, Mumbai Central, asserted that the 30s are a pivotal decade — a time when your brain needs as much care as your body.
According to Dr. Makhija, this is the stage to shift from autopilot to intentional living.
"This is the stage to shift from autopilot to intentional living. Start by challenging your mind daily. Whether it's learning a new language, reading diverse genres, or trying a new skill, neuroplasticity thrives on stimulation," said Dr Makhija.
Challenging your mind daily through activities like learning a new language or trying a new skill is beneficial.
Diet plays a vital role in brain health, with nutrients like omega 3 fatty acids, magnesium, coenzyme Q and vitamin D being particularly important.
Dr Shivakumar H R, consultant neurologist, SS SPARSH Hospital, RR Nagar, Bangalore, said that the brain thrives on nutrients like omega 3 fatty acids, magnesium, coenzyme Q and vitamin D, which are often lacking in modern diets.
These nutrients support memory, regulate mood, and help manage stress.
"These nutrients don’t just support memory but also play a vital role in regulating mood and managing stress. Without them, people are more prone to anxiety, brain fog, and forgetfulness," said Dr Shivakumar.
The brain is constantly overstimulated by work screens and the demands of daily life.
"Without moments of quiet, the brain doesn’t get a chance to reset. That’s why practices like mindful unplugging from digital devices and spending time in silence are becoming essential, not optional,\" said Dr Shivakumar.
Mindful unplugging from digital devices and spending time in silence are essential for the brain to reset.
Hormonal changes that begin during reproductive age and perimenopause can influence memory, mood, and concentration.
"Regular exercise and strength training will help to buffer these effects by improving circulation to the brain and stabilising hormone levels," said Dr Shivakumar.
Regular exercise and strength training can help stabilize hormone levels and improve circulation to the brain.
Dr Makhija agreed and shared that physical activity doesn’t just sculpt your body but also boosts mood, improves memory, and encourages new brain cell growth.
Your 30s are a critical time to lay the foundation for long-term brain health.
Dr Prashant Makhija, consultant neurologist, Wockhardt Hospitals, Mumbai Central, asserted that the 30s are a pivotal decade — a time when your brain needs as much care as your body.
According to Dr. Makhija, this is the stage to shift from autopilot to intentional living.
"This is the stage to shift from autopilot to intentional living. Start by challenging your mind daily. Whether it's learning a new language, reading diverse genres, or trying a new skill, neuroplasticity thrives on stimulation," said Dr Makhija.
Challenging your mind daily through activities like learning a new language or trying a new skill is beneficial.
Diet plays a vital role in brain health, with nutrients like omega 3 fatty acids, magnesium, coenzyme Q and vitamin D being particularly important.
Dr Shivakumar H R, consultant neurologist, SS SPARSH Hospital, RR Nagar, Bangalore, said that the brain thrives on nutrients like omega 3 fatty acids, magnesium, coenzyme Q and vitamin D, which are often lacking in modern diets.
These nutrients support memory, regulate mood, and help manage stress.
"These nutrients don’t just support memory but also play a vital role in regulating mood and managing stress. Without them, people are more prone to anxiety, brain fog, and forgetfulness," said Dr Shivakumar.
The brain is constantly overstimulated by work screens and the demands of daily life.
"Without moments of quiet, the brain doesn’t get a chance to reset. That’s why practices like mindful unplugging from digital devices and spending time in silence are becoming essential, not optional,\" said Dr Shivakumar.
Mindful unplugging from digital devices and spending time in silence are essential for the brain to reset.
Hormonal changes that begin during reproductive age and perimenopause can influence memory, mood, and concentration.
"Regular exercise and strength training will help to buffer these effects by improving circulation to the brain and stabilising hormone levels," said Dr Shivakumar.
Regular exercise and strength training can help stabilize hormone levels and improve circulation to the brain.
Dr Makhija agreed and shared that physical activity doesn’t just sculpt your body but also boosts mood, improves memory, and encourages new brain cell growth.
Physical activity boosts mood, improves memory, and encourages new brain cell growth. Mental fitness is equally important, and habits like journaling, yoga, and meditation can help build emotional resilience and clarity. One should aim to manage their stress, as chronic stress impairs memory and shrinks your brain.
"Make mindfulness, journaling, or even therapy part of your routine," said Dr Makhija.
Mindfulness, journaling, or therapy can be incorporated into your routine to manage stress.
Getting enough sleep is crucial for brain health. One should get "serious about sleep".
"Deep rest is when your brain detoxifies, consolidates memories, and resets. Don’t wear sleeplessness as a badge of honour. Your 30s are the perfect time to lay a strong cognitive foundation for the decades ahead," said Dr Makhija.
Deep rest allows the brain to detoxify, consolidate memories, and reset.
Embracing social bonds is also important for brain health.
Lastly, social connections activate brain circuits linked to happiness and bonding.
"As we age, staying socially engaged will help us to overcome loneliness, mental stress, and even memory loss," said Dr Shivakumar. Staying socially engaged can help overcome loneliness, mental stress, and even memory loss. It is important to consult a health practitioner before starting any new routine.