The document outlines 10 lessons from neuroscience to improve brain health and wellbeing according to Dr. Sarah McKay. The lessons are: understand neuroplasticity and how forming new memories rewires the brain; nourish the brain with a Mediterranean diet and moderate coffee/wine; move regularly through exercise to reduce risks of dementia; calm stress through relaxing activities to avoid brain changes from chronic stress; connect socially as socializing is mentally stimulating; sleep is essential for memory consolidation; focus attention to transfer memories from short-term to long-term storage; organize life with memory aids to help the brain remember; challenge the mind with varied mentally stimulating activities; and believe in yourself by setting goals to keep the brain healthy and active.

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I’m Dr Sarah McKay, neuroscientist, writer and the creator of Your Brain Health
www.yourbrainhealth.com.au
I break down neuroscience research into simple, actionable steps to improve
your brain health and wellbeing.
Learn about neuroscience. No scientific jargon. No tricky-to-understand
data. Just simple explanations relevant to health & wellness.
Think of this as everyday neuroscience, with heart.
In response to the question I get asked most often, I read the research and
now I’m sharing with you ...
10 LESSONS FROM THE WORLD OF NEUROSCIENCE TO
IMPROVE YOUR BRAIN HEALTH & WELLBEING
1. UNDERSTAND
Your brain is not hard-wired. The connections —synapses— between neurons
are ‘plastic’ and can change. The changing strength of connections is called
neuroplasticity, which underlies learning and memory. When you form new
memories you are rewiring your brain. Neuroplasticity is a lifelong process.
2. NOURISH
The foundation of a healthy brain is a healthy well-nourished body.
Neuroscience points towards a Mediterranean-based diet of mostly plants
(vegetables, fruit and legumes), fish, some meat, olive oil and nuts as optimal
nourishment for brain health. Wine and coffee in moderation (yes, really!)
prevent cognitive decline, memory loss and protect against dementia.
3. MOVE
Regular exercise can slow down the progression of memory loss.
Neuroscience shows that people who are the most physically active have a
lower chance of developing dementia. Exercise decreases cardio-vascular

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disease, inflammation and promotes the birth of neurons. Try to get 30
minutes of heart-rate raising exercise, or walk 10,000 steps daily.
4. CALM
Not all stress is bad, but chronic stress and anxiety can change the wiring of
our brains. People prone to psychological distress are at risk of dementia and
experience more rapid cognitive decline as they age. Too much cortisol (a
stress hormone) prevents the birth of new neurons and causes the
hippocampus (the brain structure involved in learning and memory) to shrink,
reducing your powers of learning and memory. To de-stress – do something
pleasurable. The most pleasure is to be found in doing something you’re
reasonably good at and that also poses some degree of challenge.
5. CONNECT
Having friends and social connections helps you live longer. Socialising
reduces the harmful effects of stress and involves many cognitive functions
such as thinking, feeling, sensing, reasoning and intuition. Mentally stimulating
activities build up a reserve of healthy neurons and promote neuroplasticity.
6. SLEEP
Sleep is essential to your body’s overall wellness, both physically and
emotionally. Sleep improves cognitive function and psychomotor
performance (the brain telling the body to move). Even a brief afternoon
nap considerably enhances short-term memory and mood. Memories cannot
become consolidated in your brain without sleep.
7. FOCUS
Not all forgetting is bad. Your brain forgets information it doesn’t need so you
can focus on what information you need to retain. Pay attention to what you
want to remember. Practice focussing on tasks, and structure activities so you
can mindfully attend to each step. Paying attention when we form a new
memory transfers it from short-term to long-term storage.
8. ORGANISE
Always losing your keys or forgetting dates? Organise your life
and help your
brain to remember. Use external memory aids such as sticky notes, calendars,
or smart phone alerts. Nominate a place to leave your keys. Stop leaving
your memory to chance.

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9. CHALLENGE
Adults who regularly challenge their minds and stay mentally active
throughout life have healthier brains and are less likely to develop dementia.
Think about trying activities that combine mental, social and physical
components. Mental activity should be regular, reasonably complex, and
varied – doing the odd crossword or sudoku puzzle is not enough. Your
mental activity should involve learning something new.
10. BELIEVE
Do extraordinary things! Set fantastic, passionate goals and work like crazy to
achieve them. Don’t retire — follow your bliss. Adults who challenge their
minds and stay mentally active throughout life have healthier brains and are
less likely to develop dementia — and they make better memories!
BONUS TACTIC ... JOIN MY WALKING BOOK CLUB!
The beauty and simplicity of the Walking Book Club is that it covers three
essentials to a healthy brain – mental, physical and social activity.
Each month I’ll recommend a book for you to read, and a list of questions for
you to discuss while you walk. Find the Walking Book Club here:
www.yourbrainhealth.com.au/walking-book-club
CONNECT WITH ME:
www.yourbrainhealth.com.au www.twitter.com/SarahMMcKay
CONNECT WITH THE YOUR BRAIN HEALTH COMMUNITY:
www.facebook.com/YourBrainHealth

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This information not to be considered medical advice and is not intended to replace consultation with
a qualified medical or mental health professional. If you have a persistent issue or are concerned about
your brain health, mental well-being or general health, please consult your health care provider or refer
to our resources page which lists the contact details of various support services.