The six pillars of brain health are based on research compiled by the Global Council of Brain Health.

The pillars are exercise, sleep, social engagement, stress management, cognitive stimulation, and nutrition.

Habits for brain health are not only for older adults; they can begin in childhood.

Every March, Brain Awareness Week is a global campaign to foster public enthusiasm and support for the progress and benefits of brain science. It is also a perfect time to reflect on how our everyday behavior can strengthen and protect the brain throughout our lifespan.

Our brain is the command center for everything we do: thinking, remembering, moving, feeling, and even maintaining physical balance and coordination. When we care for our brain, we support our overall health, longevity, and quality of life. Recently, I had the opportunity to speak with Duke Han, a clinical neuropsychologist and an inaugural member of the Global Council on Brain Health (GCBH), on the Wellness in Today’s World podcast. The GCBH has found that brain health is deeply interconnected with physical health, mental well‑being, and lifestyle choices.

Following are the Six Pillars of Brain Health identified by the GCBH, along with practical strategies to achieve them that you can start using today.

Regular physical activity is one of the most consistently proven ways to support cognitive function. Exercise increases blood flow to the brain, improves memory, and stimulates the release of growth factors that help brain cells thrive.

Strategies to Support This Pillar:

Aim for at least 150 minutes of moderate aerobic activity each week (walking, cycling, swimming).

Incorporate strength training two to three times per week to support muscle and bone health.

Add balance‑enhancing activities such as yoga, Pilates, or tai chi.

Choose movement you enjoy; consistency matters more than intensity.

Sleep is where much of the brain’s “clean‑up work” happens, including memory consolidation and clearing metabolic waste. Sleep may be one of the most important pillars for improving brain health because insufficient sleep negatively affects attention, decision-making, emotional regulation, and long‑term cognitive resilience.

Strategies to Support This Pillar:

Prioritize 7-9 hours of sleep per night.

Keep a consistent bedtime and wake time, even on weekends.

Establish a relaxing wind‑down routine—dim the lights, stretch, meditate, or read.

Avoid caffeine in the late day and turn off screens at least one hour before bed.

Keep your bedroom cool, dark, and quiet.

What we eat directly influences brain structure and function. Diets rich in whole foods support memory, reduce inflammation, and may help protect against cognitive decline. The GCBH highlights the value of unprocessed foods and plant-based diets, such as the Mediterranean and MIND diets, for long‑term brain health.

Strategies to Support This Pillar:

Focus on leafy greens, berries, nuts, fish, whole grains, and healthy fats like olive oil.

Limit processed foods, added sugars, and excessive sodium.

Choose lean protein sources such as fish, beans, and poultry.

Replace sugary beverages with water, herbal tea, or sparkling water.

Incorporate “brain superfoods” like blueberries, salmon, and walnuts.

4. Mental Stimulation

Challenging your brain helps strengthen neural networks and maintain cognitive sharpness. While no single activity prevents cognitive decline, a pattern of continuous learning keeps the brain adaptable and engaged.

Strategies to Support This Pillar:

Try brain‑challenging activities: puzzles, new languages, music lessons, or strategy games.

Read regularly or listen to intellectually stimulating podcasts.

Learn a new skill—gardening, photography, drawing, coding, etc.

Vary your cognitive challenges to keep different brain regions active.

Humans are wired for connection. Social interaction builds emotional resilience, reduces stress, and supports cognitive health. A strong social network is associated with a lower risk of memory problems later in life.

Strategies to Support This Pillar:

Stay connected with friends, family, coworkers, or community groups.

Volunteer for a cause you care about.

Join clubs, exercise groups, or hobby circles.

Schedule regular social outings—coffee chats, walking meetups, or game nights.

Combine social time with physical activity for added benefits.

Chronic stress can impair memory, damage brain structures, and contribute to anxiety and depression. Building stress‑management habits can improve emotional balance and support long‑term brain resilience.

Strategies to Support This Pillar:

Practice mindfulness, meditation, deep breathing, or guided relaxation.

Try activities that promote calm, such as journaling or gentle stretching.

Set boundaries to prevent overload; learn to say no when needed.

Spend time in nature, even just a short daily walk outdoors.

Seek support when stress becomes overwhelming.

Start with One Small Step

The path to better brain health doesn’t require an overnight overhaul, just one intentional step in the right direction. Choose one pillar and focus on one manageable change: Go to bed 15-20 minutes earlier, take a short walk after lunch, add one vegetable to your dinner, call a friend, or take five minutes to breathe and reset. These small actions create momentum, and over time, they add up to meaningful improvements in both brain and overall health.

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