Chronic stress, poor sleep, regular alcohol use and a lack of mental activity can all affect brain health over time, according to neurologist and neuroscientist Dr Faye Begeti. She says people should not focus only on getting a fixed eight hours of sleep. Instead, regular sleep, stress control, mental stimulation and healthy daily habits matter more for keeping the brain working well.
Dr Begeti discussed everyday brain health during a podcast conversation with Dr Frankie Jackson-Spence. Her comments offer a simple look at some common habits that people often overlook. The main message is quite practical: taking care of the brain does not need to become another stressful task.
Chronic Stress Can Change How You Feel
Short periods of stress can sometimes improve alertness. The problem starts when stress stays for a long time. Dr Begeti says being overstressed, overworked and under-rested can affect areas of the brain linked with emotions, memory and concentration.
Long-term stress can keep cortisol, commonly known as a stress hormone, at higher levels than the body needs. Brain areas such as the hippocampus, amygdala and prefrontal cortex can be affected by prolonged stress.
This can also create symptoms that may look like memory problems. Dr Begeti said some people are even referred to memory clinics because their stress-related difficulties can appear similar to signs of cognitive decline.
Eight Hours Is Not a Rule
Many people believe that everyone needs exactly eight hours of sleep. Dr Begeti says that is not necessarily true. Eight hours is an average, while individual sleep needs can differ.
Some people may function well with fewer hours, while others need more. What matters is getting enough good-quality sleep and maintaining a regular routine.
She recommends waking up around the same time each day. Morning light can also help the body’s internal clock understand when it should be awake and when it should prepare for sleep. Even spending 10 to 15 minutes outdoors in the morning can be useful.
Daily Alcohol Is Another Concern
Alcohol directly affects the brain. It can influence areas involved in balance, judgement and emotional control. Dr Begeti says people should be careful about turning alcohol into a daily habit.
She pointed out that even people who drink one or two drinks with dinner every day for many years may experience effects on the brain. Her advice is simple: alcohol should remain occasional rather than becoming part of a daily routine.
Keep Your Brain Busy
Mental activity is another important part of brain health. Learning a language, starting a hobby, painting, developing a new skill or staying socially connected can keep the brain engaged.
These activities may help build what experts call cognitive reserve. In simple terms, this refers to the brain’s ability to cope better with changes that can happen with ageing.
There is no guaranteed way to prevent dementia. However, Dr Begeti highlights good sleep and building cognitive reserve as useful parts of a healthy lifestyle.
Brain Health Should Feel Manageable
The bigger message is not to become obsessed with health rules. Dr Begeti says the purpose of looking after brain health is to live a good and fulfilling life.
That means sleep should be protected, stress should be taken seriously, alcohol should not become a daily habit and the brain should keep learning and engaging with the world. At the same time, people should leave room for fun, relationships and enjoyable experiences.
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