Sleep and Dream Recall

Speaking to CNBC Make It, Dr. Ramsey emphasises the importance of sleep in clearing metabolic waste from the brain. "When my patients track their sleep, I’m interested in total hours and even more intrigued when they mention vivid dreams. Why it matters: During sleep, your brain’s glymphatic system activates to clear metabolic waste," he said.

According to researchers, , this waste-clearance system functions mainly during sleep. Disruptions in sleep patterns can negatively impact mental health, with insomnia nearly doubling the risk of developing depression, he added.

Meaningful Social Interactions

Strong social relationships contribute to brain health, but quality matters more than quantity, according to Dr. Ramsey. "Human connection provides essential neurobiological support for brain health. But the quality of these interactions matters more than quantity," he said.

A study analyzing 148 research papers found that strong social relationships increase survival rates by about 50%. Dr. Ramsey also noted that positive social interactions release oxytocin, which lowers cortisol levels and reduces inflammation. "Even brief social exchanges can improve cognitive performance," he said.

Time Spent in Nature

Regular exposure to nature significantly benefits brain function and mental health. "Your brain benefits from natural settings in ways that indoor environments simply cannot replicate," Dr. Ramsey said.

A study by Stanford University found that a 90-minute walk in nature reduced neural activity in the brain region linked to depression. Additionally, natural environments expose individuals to compounds from plants that boost immune function by increasing natural killer cell activity, he explained.

Dr. Ramsey's insights suggest that small lifestyle changes—such as prioritizing sleep, fostering meaningful social connections, and spending time outdoors—can contribute to long-term brain health.