Chronic stress, inadequate sleep, regular alcohol consumption and lack of mental stimulation can affect brain health over time, neurologist and neuroscientist Dr Faye Begeti has said.
Speaking on the Vision of Health podcast hosted by Dr Frankie Jackson-Spence on January 13, 2025, Dr Begeti highlighted several everyday factors that can influence memory, concentration, mood and overall brain function.
She identified chronic stress and lack of rest as major concerns for brain health. While short-term stress can improve alertness and performance, prolonged stress can affect areas of the brain involved in emotions, memory and concentration.
Dr Begeti said chronic stress can lead to persistently elevated levels of cortisol, the body’s primary stress hormone. It can affect the amygdala, hippocampus and prefrontal cortex, potentially influencing emotional responses, memory and concentration.
She noted that the effects of chronic stress can sometimes be significant enough for people to be referred to memory clinics over concerns that they may have dementia.
Sleep needs vary from person to person
Dr Begeti said while eight hours of sleep is often considered the ideal, individual sleep requirements vary. Some people may function well with six or seven hours, while others may need 10 or 11 hours.
Rather than focusing solely on the number of hours, she recommended maintaining a consistent wake-up time to help regulate the body’s internal clock.
She also advised people to get exposure to natural light in the morning whenever possible. Spending even 10 to 15 minutes outdoors can help regulate the body’s sleep-wake cycle, particularly for those whose morning routines begin before sunrise.
More time spent outdoors has also been associated with lower levels of tiredness, insomnia and depressive symptoms.
Alcohol can affect the brain
Dr Begeti cautioned against making alcohol a daily habit, noting that alcohol affects several areas of the brain, including the cerebellum, which plays a role in balance, and the prefrontal cortex, which is involved in judgement and emotional regulation.
She said even people who do not consider themselves heavy drinkers may experience effects from consuming one or two drinks every day over many years.
Her advice was to keep alcohol consumption occasional rather than making it part of a daily routine.
Mental stimulation may help build cognitive reserve
Keeping the brain mentally active as people age can help build cognitive reserve, Dr Begeti said.
Learning a new language, taking up a hobby, painting, developing a new skill and maintaining social connections can provide regular mental stimulation.
She said building cognitive reserve may offer some protection against age-related cognitive decline, although there is no guaranteed way to prevent dementia.
Dr Begeti also highlighted the importance of adequate sleep, noting that sleep plays a role in clearing certain proteins that can accumulate in neurodegenerative diseases.
She identified good sleep and building cognitive reserve as two important areas to focus on for maintaining brain health.
At the same time, Dr Begeti cautioned against becoming overly focused on constantly optimising health.
She said the ultimate purpose of maintaining brain health should be to live a fulfilling life, adding that an excessive pursuit of health could itself become counterproductive if it prevents people from enjoying life, making memories and experiencing joyful moments.