Many people feel overwhelmed by wellness trends and high-priced tools promising better brain function. Most people I meet want to protect their brain and be sharper—but feel unsure where to start or what truly makes a difference. I am always happy to let them know that the research from the past few years consistently shows that the most impactful brain-health practices are simple, inexpensive, and easy to incorporate into daily life.

As a neurologist, neuroscientist, and professor, I have had more than 30 years of experience in studying the brain, and what I find the most amazing about our brain is how easily it can change with simple things like what we eat, how much we stress, how well we sleep, and how often we smile. This unique capacity of our brain is called neuroplasticity.

We now having compelling evidence that show your brain can shrink or grow with your daily habits. Even brief changes in your routine such as how much you exercise can influence your neural circuits, the biology and vitality of your brain, and how resilient your thinking remains as you age. Your brain is like a garden. If you take care of it every day, it will flourish and blossom.

To care for your brain, you need to focus on what I call the five pillars of brain health.

Physical activity is the strongest predictor of healthy brain aging. According to a review of more than 2,700 randomized controlled trials, involving more than 250,000 participants, regular exercise improves

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