As a psychiatrist and neuroscience researcher, I’ve spent 27 years studying the surprising connections between our mental health, physical health and brain health.
I’ve also learned a lot from my personal journey. In my 20s, I was diagnosed with metabolic syndrome, a combination of disorders that increases the risk of cardiovascular disease and diabetes.
1. I never load up on high-carb foods.
Diet plays a role in obesity, diabetes and heart health, but most people don’t realize that it also has profound effects on the brain.
I reversed my metabolic syndrome by committing to a low-carb diet. Generally, low-carb diets eliminate or cut back on grains, baked goods, sweets and fruits that are high in sugar or starch.
I typically have eggs for breakfast. Throughout the day, I eat vegetables, fruits, and a good amount of meat, fish and poultry. This has helped me maintain a healthy weight and keep my blood sugar low.
2. I never take more than 2 days off from exercising.
A study of 1.2 million Americans found that exercise is good for mental health.
I don’t push myself to exercise every day, but I also never take more than two days off from aerobic activities.
3. I never get less than 7 hours of sleep a night.
Poor sleep can result in cognitive impairment that might lead to a greater risk of Alzheimer’s disease over time. It can also impact mood and contribute to depression.
When you sleep, your body enters a “rest and repair” state. The brain undergoes many changes in neurons that play a role in learning and memory consolidation. Without sleep, cells can fall into a state of disrepair and begin to malfunction.
The amount of sleep people need varies, but I always get in at least seven hours a night. I’m usually in bed by 8 p.m. or 9 p.m., and wake up at 4 a.m. The “early to bed, early to rise” routine makes me sharper and more focused throughout the day.
4. I never drink alcohol.
I used to drink regularly, and would sometimes have a glass of wine in the evenings to relax.
But in June 2020, I decided to give it up for one month. Within weeks, I noticed improvements in my sleep and productivity, so I decided to quit drinking altogether. What’s shocking is that I don’t miss it at all.
This doesn’t mean you should give up drinking completely, but the benefits that we once thought alcohol conferred are now being questioned. In a study of over 36,000 people, consuming even one to two drinks a day was associated with brain atrophy or shrinkage.