These days, we’re said to be living in an era of ‘information overload’—and yet, it often seems like we need to do less thinking than ever. Thanks to the ubiquitousness of the Internet and smartphones, mental challenges like navigating or calculating are easily resolved at the click of a button. As a directionally challenged person myself, I can attest to relying upon my Maps app even when travelling to places I frequent. And we’re surely all familiar with the seductiveness of a before-bed TikTok scroll, even when you know you’d be better off curling up with a book.
While these modern conveniences certainly have their merits, the alarming rise of AI and ‘brainrot’ has us all thinking: surely we need to be using our brains more. And that’s for good reason—while technology advances by the day, we still need to be ‘exercising’ our cognition in order to build and maintain brain health for life.
With this very modern conundrum in mind, Vogue Singapore reached out to a number of local experts for their best pointers on boosting cognitive health.
The role of neuroplasticity
A crucial component of cognitive health, “neuroplasticity [refers to] the brain’s ability to rewire itself to learn and adapt,” says Associate Professor Adeline Ng, senior consultant at the National Neuroscience Institute‘s Department of Neurology.
As our neuroplasticity is ever-evolving, there’s plenty that we can do to boost those all-important neural pathways and connections within our brains. In talking to numerous experts, their key recommendations are unanimous: namely, continuously challenging your brain through learning and novelty, and maintaining a healthy lifestyle that not only incorporates a balanced diet and sufficient exercise and sleep, but also managing your stress levels and prioritising social engagement.
A rich mental life
The science is in: A varied mental life with opportunities for novelty, challenges and learning is incredibly beneficial for the brain. Given our daily routines and the often hectic nature of work and other commitments, it can feel hard to prioritise new experiences. However, Ms Mavis Seow, senior principal clinical psychologist and head of the Department of Psychology at the National Healthcare Group’s Institute of Mental Health, advocates for the power of even small lifestyle adjustments.
“A mentally stimulating life does not require large amounts of free time or major commitments,” Seow affirms. “Even brief and consistent ‘micro-doses’ of novelty and challenge can meaningfully support brain plasticity and cognitive reserve across the lifespan.”
This can be as simple as making slight changes to your everyday routine—for example, taking a new route home or visiting a new café in your neighbourhood. “These small acts increase one’s experiential diversity, which research has linked to improved mood, better memory, and greater engagement in brain regions involved in learning and reward,” says Seow.
Indeed, it’s continuous learning that is key. This also extends to broader commitments like picking up new hobbies, travelling and exploring. “Learning a new skill or language, problem-solving, and other cognitively stimulating activities boosts your mood, reduces the risk of Alzheimer’s disease, and protects your memory as you age,” agrees Dr Ng.
Health is wealth
We often draw a line between physical and mental health, but the same habits you would rely upon to nourish your body prove similarly protective for your cognition. Dr Zhao Yi Jing, neurologist and medical director of Zhao Neurology Clinic, explains that she is asked on a daily basis for her best recommendations where looking after cognitive health is concerned. However, Dr Zhao states, “The ‘doctor’s secret’ isn’t much of a secret. Maintaining cognitive health involves regular physical exercise, a balanced diet—such as the Mediterranean diet, which is rich in whole foods—and sufficient sleep.”
Sleep
“Sleep is an important factor in cognitive health as it clears neurotoxins from the brain,” points out Dr Zhao. Adults require seven to nine hours of sleep a night—and the quality of your sleep also matters. “Good sleep hygiene and digital boundaries are increasingly relevant for protecting attention, mood and long-term cognitive wellbeing,” says Seow, emphasising the importance of establishing positive night-time rituals.
Diet
A diet that is high in antioxidants, such as the Mediterranean diet, nourishes the brain and can help to prevent dementia.
Lately, there has been a boon in supplements aimed at enhancing cognitive function. However, medical professionals caution against relying on them. “The scientific evidence for over-the-counter ‘brain-boosting’ supplements is mixed, and often far less dramatic than their advertising suggests,” says Seow.
“While supplements like vitamin B complexes and omega-3s may offer some benefits, the strongest evidence still supports the value of balanced and nutritious whole foods,” confirms Dr Zhao.
Exercise
Engaging in regular physical activity is also paramount for protecting your brain. The Singapore Physical Activity Guidelines recommend that healthy adults engage in at least 150-300 minutes of moderate-intensity aerobic activity each week.
Stress less
Though some stress is an inevitable part of life, Dr Ng cautions, “Long-term or chronic stress affects brain functions such as decision-making, focusing and managing emotions due to cortisol, a stress hormone. High levels of cortisol can increase inflammation and disrupt sleep.”
Removing chronic external stressors where you can is vital, as is managing your stress levels through strategies like mindfulness and maintaining healthy relationships.
Social networks
Maintaining an active social life is an often overlooked, yet equally crucial, aspect of cognitive health.
“Maintaining healthy relationships and connections is good for mental health and stress relief, both of which contribute to better cognitive health,” says Dr Zhao.
Dr Ng affirms that an active social life is associated with a lower risk of dementia. “Being social requires one to engage various aspects of cognitive function, like planning, scheduling and, of course, socialising itself.”
It’s never too early
Cognitive function gradually declines with age, and conditions such as dementia are typically associated with older people. However, even those who are young shouldn’t take their ‘cognitive prime’ for granted.
Seow advises, “Although some aspects of cognitive function naturally change with age, what people do in their teens, twenties and thirties plays an important role in building cognitive reserve—the brain’s capacity to adapt, compensate and stay resilient over time.”
By following the pointers above—being committed to challenging your brain throughout life, protecting your physical health, managing stress levels and prioritising social engagement—even younger adults can build strong foundations for their lifelong cognition. It’s never too early or too late to do better by your brain—after all, we only have one for life.
