What can we do to have a healthier brain in 2026? See 6 tips

When a new year is about to begin, we organize ourselves to try to adopt healthier lifestyle habits. But often, this research prioritizes aesthetics rather than the proper functioning of the body. In this fierce struggle, brain health ends up being put aside, but it is on it that we will have to focus in 2026.

Generally speaking, the habit changes to have a healthy brain are very similar to those we need to adopt for the body to function well in the broadest sense. In other words, the old recipe of exercising, eating a diet favoring natural foods, and having a regular sleep routine are fundamental pillars for good brain health, but they are not the only things we need to pay attention to. See recommendations.

How to keep your brain healthy

Have friends

Having connections with people you love, like friends and family, is essential to keeping your head on straight. Psychiatrist Marcelo Daudt, from the São Marcelino Champagnat Hospital, says that sometimes feeling alone is as bad for the brain as smoking.

“The feeling of loneliness releases more cortisol, the stress hormone, and reduces the level of neurotransmitters linked to well-being. This imbalance can promote anxiety, depression and a decline in quality of life,” specifies the doctor.

Stay in control

Brain health also depends on maintaining good emotional and cognitive balance. “When excess information dominates, the brain is overloaded and reacts with stress. It is essential to filter what really matters and establish priorities to stay focused. Additionally, conscious breathing techniques and short breaks throughout the day help calm the mind and return the brain to a more balanced neurochemical state,” advises neuroscientist André Leão, from São Paulo.

Sleep well

A good night’s sleep is essential for mental hygiene. To achieve this, you need to have six to eight hours of rest each night with quality rest, which can be achieved through relaxation techniques and maintaining a peaceful environment. Sleeping helps process information, consolidate memory, and eliminate toxins and proteins that build up in the organ, as shown in a 2024 study published in the journal Nature. In excess, it is these “accumulated remains” that promote cognitive decline, such as Alzheimer’s disease.

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When it comes to sleep quality, it is necessary to establish a healthy routine that ensures a good night’s sleep. Often, difficulty sleeping or waking up early, for example, is linked to daily habits that need to be corrected.

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A poor night’s sleep directly affects your mood and your performance during the next day’s activities. Additionally, levels of irritability, anxiety and stress can increase significantly

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Studies show that the ideal amount of sleep varies for each person, but the global average is six to eight hours per night. During deep sleep, hormones important for regulating the body are released.

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Many people sleep poorly and don’t even realize it. When in doubt, how about adopting some so-called “sleep hygiene” techniques?

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1. Create a routine: Try to go to bed and get up at the same time every day, even on holidays and weekends.

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2. Sleep a little earlier each day: take advantage of the end of vacation period to sleep about 30 minutes before the time you usually go to bed each day, until you reach the ideal time.

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3. Get up if you can’t sleep: Get out of bed if you have trouble falling asleep. Do something relaxing like take deep breaths, listen to soft music, or read a book. It is recommended not to turn on the television or use your cell phone. Only go back to bed when you are sleepy

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4. The bed is for sleeping: never use the bed for studying, reading, watching TV, using the computer or using your cell phone. The body must understand that this is a relaxing environment

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5. Keep the room dark: Having a completely dark room, with no outside light or light from electronic devices, makes it easier to sleep.

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6. Avoid naps: Limit daytime naps to less than an hour and up to 3 p.m., so as not to interfere with your nighttime sleep.

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7. Avoid stimulating foods and drinks four to six hours before bed. The list includes energy drinks, chocolate, coffee, soft drinks, black, green, mate and mate teas.

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8. Avoid doing high-intensity physical exercise three hours before your planned bedtime. They can make a person very alert and disrupt their sleep.

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9. Slow down: Take 15 to 30 minutes before bed to relax and slow down. Disconnecting from external stimuli helps signal the brain that it’s time to sleep

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10. Avoid alcohol and cigarettes: they also harm your sleep

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Exercise

Doing cardio exercises, such as running and climbing, helps improve brain health. Although so-called resistance exercises, such as weight training, also help the brain, cardio is more suitable for stimulating blood circulation and ensuring that the organ receives the appropriate amount of blood for good performance.

Learn something new

The brain must be challenged to maintain its plasticity. And it’s not just about doing crosswords like people imagined. To keep the agency attentive, we must encourage learning a new language, planning trips, studying, among others. “The brain forms more connections as it is stimulated and different areas come into contact to exercise creativity, which strengthens our synapses and keeps the brain younger,” adds Leão.

Eat well

The emphasis should be on keeping natural foods on the menu, including fruits, vegetables, whole grains and lean proteins. Good quality fats found in fish and vegetable oils like olive oil should also be included in the menu. It is also worth remembering what we should not eat: avoiding very fatty or very sugary foods is an essential measure.