Expert who studied brain for 20 years reveals 3 things people do to stay sharp throughout life

'Human connection provides essential neurobiological support for brain health. But the quality of these interactions matters more than quantity,' the psychiatrist said. (representational image: Unsplash)

Dr Drew Ramsey believes there are certain daily habits that influence our mental resilience and brain health. After having spent 20 years as an assistant clinical professor of psychiatry at Columbia University and being a board-certified psychiatrist and leading voice in neuroscience, nutritional psychiatry, and integrative mental health, he recently revealed five key elements of brain fitness.

In his new book, Healing The Modern Brain, the doctor recommended ways to strengthen brain health through tiny, evidence-based lifestyle changes.

Speaking to CNBC Make It, Dr Ramsey said that if you can answer “yes” to three of his questions, you’re already implementing the important elements of brain fitness that most people in the US lack.

1.) Do you remember any of your dreams from this week?

"When my patients track their sleep, I’m interested in total hours and even more intrigued when they mention vivid dreams. Why it matters: During sleep, your brain’s glymphatic system activates to clear metabolic waste," Dr Ramsey said. "Researchers discovered that this waste-clearance system works primarily during sleep."

He added that sleep disruption affects mental health as insomnia nearly doubles the risk of developing depression.

2.) Did you have meaningful interactions with at least three people this past week?

"Human connection provides essential neurobiological support for brain health. But the quality of these interactions matters more than quantity," the brain expert said, adding that an analysis of 148 studies found that strong social relationships increase survival by approximately 50 percent.

"Positive social interactions trigger oxytocin release, which reduces cortisol levels and inflammatory processes. Even brief social exchanges can improve cognitive performance," he said.

3.) Did you have an adventure outdoors this past week?

The psychiatrist said that regular exposure to nature offers measurable benefits for brain function and mental health. Stanford researchers found that a 90-minute walk in nature reduced neural activity in the area of the brain associated with depression. Similarly, brain activity after a walk in the forest indicated a reduced stress response.

Natural environments also expose us to compounds released by trees and plants that increase natural killer cell activity, enhancing immune function, Dr Ramsey said. "Your brain benefits from natural settings in ways that indoor environments simply cannot replicate," he added.