5 ways to rebuild your brain health from zero, according to a neurosurgeon

Just like your body, your brain needs to be looked after, too. While ageing causes natural cognitive decline, there are many ways to keep your brain health in check, including modifying certain everyday lifestyle habits. The brain has the ability to mould itself according to the experiences it is put through, which proves that the choices you make today influence its long-term function.

Dr Jay Jagannathan, a board-certified neurosurgeon at the Michigan Neurosurgery Institute, shared 5 ways with which you can rebuild your mental health even from zero. “After years in neurosurgery, I’ve learned this: your brain doesn’t need perfection,  it needs consistency, balance, and protection. And the biggest changes often come from the simplest habits,” he said.

How to keep brain sharp

He shared things that truly matter when it comes to building long-term brain resilience, and here’s the list that will help you too…

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A post shared by Jay Jagannathan, MD | Michigan Neurosurgery Institute (@jagannathanneurosurgery)

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Sleep Schedule

This one’s often misunderstood, as it is not only important to sleep 6 to 8 hours but to do so at a fixed time, and possibly early. He said, “Sleep schedule discipline is really critical to have at least 6 to 8 hours of sleep per night. It involves sleeping early if you have an early day in the morning.” It shouldn’t be “whenever I can” but more about forming a real sleep schedule.

Strength Training

Many experts cite strength training as important not just for the body but also for keeping the brain sharper, focused and motivated. “Early strength training, particularly for long days when you are on your feet, being able to do low-grade resistance training for at least 2–3 days a week, is extremely critical.”

Meditation

Any form of meditation helps form a better connection between the body and mind, giving it a moment of pause from everyday activities. Dr. Jagannathan shared, “Remember there is a mind-body interface, and it particularly feels like surgery when you’re on your feet and you rely on that interaction between the brain and the body. Having that ability to connect via yoga, meditation is critical.”

Avoiding burnout cycles

Burnout is not good for the body or the brain. Hence, it’s important to avoid reaching a point of exhaustion, as this impacts your ability to think or act properly. It is important to break free from the loop and recognise burnout before it owns you.

Don’t push through exhaustion

It is neither wise nor heroic to push through exhaustion. Dr Jay advised giving attention to rest rather than giving in to the hustle culture, which prioritised productivity over rest and recharge.

He concluded by saying, “Your brain is doing the hardest work you’ll never see. Treating it with respect isn’t optional — it’s how you stay sharp, stable, and able to show up for your life.”

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.