BRAIN FITNESS

“We have diet plans and workout plans, but why don’t we have a plan for the brain?” asks Dr. Julie Fratantoni, a cognitive neuroscientist whose advice guides the start of every one of my mornings. “We regularly and proactively brush our teeth twice a day to prevent decay and gum bleeding, so why wouldn’t we proactively protect our brain from decline? It’s the most important organ—you can’t do anything without it.”

Lifespans are increasing, and healthy aging is no longer just a wish. Today, we can truly influence how we age, and what once seemed like science fiction has become reality. While some focus on dietary supplements, others insist on hitting a “magic” step count, and some say the order in which we eat matters, the brain is often neglected. It makes up only 2 percent of our body but consumes a staggering 20 percent of our energy. When it tires, the entire system suffers.

A few years ago, Harvard named swimming one of the best exercises for the brain. Neurobiologist Dr. Seena Mathew explained to TED Ideas: “Swimming improves memory, boosts cognitive function, and helps fight stress. It can even repair stress-induced damage and build new neural connections in the brain.” Such powerful effects led her to conclude that swimming may be the best path to the fountain of youth. But while appealing, swimming isn’t accessible to everyone. The brain, sensitive and energy-hungry, needs our attention every day—but attention doesn’t mean piling on tasks.

“Our modern lifestyles drain the brain’s energy,” says Dr. Fratantoni. “Being sleep-deprived, constantly stressed, sitting all day, and eating processed foods has become ‘normal.’ This leads to nervous system imbalance and chronic inflammation, the root of many diseases.”

I’ve noticed signs of my brain being worn down for some time. My focus has become elusive, and any attempt to regain it takes forever—a bad combination for someone who writes for a living. Seeking simple practices to incorporate into my morning routine, I came across Dr. Fratantoni’s advice. It wasn’t easy to find. Along the way, I encountered claims that crossword puzzles can prevent dementia. Sounds nice, but the neuroscientist debunks that myth: “Scientists still haven’t discovered any activity that alone can prevent dementia,” she says. “Preserving brain health requires a holistic, balanced lifestyle: social connection, learning, quality sleep, proper nutrition, physical activity, and other healthy habits.” Crossword puzzles, she explains, are fine for vocabulary, but they don’t strengthen the cognitive skills needed for daily life. She recommends more challenging activities, like planning, problem-solving, or focus exercises. “Crosswords are fine if they bring you joy, but don’t rely on them to protect against dementia.”

Interestingly, one exercise Dr. Fratantoni particularly values doesn’t even sound like exercise. It’s perspective-taking, or cognitive empathy. “Maintaining relationships is one of the most complex tasks the brain performs. We might not think of seeing things from someone else’s perspective as a brain exercise, but it’s excellent training for the frontal lobe.” Since cognitive empathy naturally declines with age, practicing it contributes significantly to brain longevity. “Relationships are one of the strongest forms of brain protection,” she concludes.

I had assumed constant busyness would keep me sharp, but I fell into a trap. Productivity is often celebrated as a virtue, yet in that culture, rest is treated as a luxury. The neuroscientist points out the opposite: rest is essential for brain longevity. “During rest, the brain processes and stores new experiences and information. If you’re constantly moving from task to task without breaks, you don’t give your brain the space to form memories.”

She recommends short three- to five-minute breaks between activities. “Mental breaks also reduce stress levels and preserve your mental energy,” she adds. But scrolling social media or listening to a podcast isn’t rest. “True mental rest means completely disconnecting from people and technology. Walk around the building. Look out the window. Lie down and close your eyes. Drink a glass of water. Don’t take in new stimuli—just let your thoughts wander freely.”

The way we live today shapes the brain we will have tomorrow. Whether your brain in your 50s or 70s will be sharp, alert, and strong—or tired and depleted—depends on what we “feed” it. The question is simple: tonight, will you give your brain what it needs most—rest?