The Dos and Don’ts for a Healthy Brain: a Guide to Better Mental Health

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Brains! The organs in which we are literally located. Yup, all of your thinking and actions stem from there, so technically you live in your brain. Consciousness comes from there too. And since it controls all the vital functions of the body such as breathing, heartbeats, digestion, the semi-autonomous blinking and many more, it is considered as the command center the human body.

Almost all of us spend a lot of time and effort to lead healthier lives by dieting and working out. Yet, more or less none of us invests as much time & effort to enhance their mental health/ brain health. Taking care of your brain health is in fact not that different from taking care of the rest of your body. A plan for good mental health must include proper dieting as well. But what kind of dieting? What should your diet include? What vitamins are good for memory and other brain functions? What are the best supplements for your brain?

Most of the tips we will include here will not cost you anything because they will simply be about life style changes. There will be some vitamins recommendations here and there, but, hey, as long as you have a well balanced diet, you won’t be needing any supplements or pill vitamins.

We will try to list to you a list of dos and don’ts to maintain a good brain health.

So, here goes!

The Dos

Sleeping Schedule

The average person spends almost 1/3 of their lives asleep; a third of their lifespan. This should tell you how much important and vital sleeping is to our well-being in general and to our brain health in particular. The past century has seen huge strides in our understanding of how important sleep is to our brain health.
So, the trip to a good brain health begins by regulating your sleeping schedule because a good night’s sleep is always a better option than taking sups or pills.


Having a daily routine can be stress killer, though the reverse seems more probable. That’s why you see clinical psychologists like Jordan Peterson recommending that people have a routine because you can’t be mentally healthy if you don’t have one. You need to pick a time to wake up and stick to it. You need to have breakfast at a fixed time. You need a career. You need to do something productive with your time, etc. That’s how a routine would look like.

Vitamin B-12

According to experts, having enough B-12 in your diet can improve memory function. It also helps keep the body’s nerve and blood cells in good shape & healthy.
Vitamin B12 is only found in great abundance in animal products, such as fish, meat, eggs, dairy, etc. Vitamin B12 is unfortunately not present in plant foods.
B-12 deficiency is most common in people with bowel (IBS) or stomach issues, or strict vegans.

Omega-3 Fatty Acids

Omega-3 fatty acids have to the potential to elevate mood and reduce anxiety attacks. When people with depression or mental disorders throw omega-3 supplements into the mix their symptoms improve. Also, omega-3s can improve your eye health, and thus improve your vision.
Omega-3 fatty acids can be found in fish and other seafood as well as in nuts and seeds, such as flax seed, walnuts, chia seeds, soy beans, etc. Plants, hooray! Good news for vegans!

Resveratrol Extract

They’re thought to act like antioxidants that protect the body against damage that could result in diseases like cancer and heart disease. It is extracted from the skin of red grapes and berries. They are said to be so effective in maintaining a good mental health also.

The Don’ts

Avoid Drugs

I think this doesn’t need any expansion upon. Cigarettes, cocaine, weed, alcohol, or any other addiction for that matter, do mess with the brain. Drugs mess with the way nerve cells normally transmit, receive, and process information. They also over-stimulating the “reward circuit” of the brain flood it with excess chemicals, which renders the brain unable to function as it normally would. We can go on and on all day listing how drugs are bad for brains, so, yeah, staying away from drugs would be a major step forward toward good mental health.

Avoid Processed Food and Sugar

Human brains need antioxidants from solid food such as vegetables, fruits, nuts, seeds, and whatnot, to help protect against oxidative stress. Most recent studies in the field of neurology established great strides into proving that the mind-gut connection is in fact real. Cutting off processed food and sugar and sticking to a vegan diet actually helps the depressed to cope with their condition.