Small Habits, Big Impact: What I Learned About Brain Health

This week, I read The Better Brain Book by Dr. David Perlmutter, MD , and it really got me thinking. Our brains work so hard for us every day, yet how often do we stop to think about how we’re taking care of them? If I’m honest, I’ve never given it much thought beyond grabbing another cup of coffee when I’m tired.

This book was a reminder that our choices—big and small—shape how our brains work and feel.

What I Learned About Brain Health

Dr. Perlmutter breaks it down in a way that made sense to me: What we eat, how we sleep, and how we manage stress all have a huge impact on our brains.

I was surprised to learn how stress, in particular, can actually shrink the brain over time. That’s a scary thought.

On the flip side, he explains how small changes—like eating certain foods—can protect and even strengthen the brain.

Berries, nuts, leafy greens, and even olive oil all help support brain health. It’s not about completely overhauling your life but adding a little more of the good stuff.

How I’m Making Healthier Choices

After reading, I decided I needed to start somewhere. Here’s what I’ve been trying:

• Food: Adding blueberries to my breakfast and snacking on almonds instead of chips. These small swaps don’t feel overwhelming, and they’re easy to stick with.
• Sleep: I’m guilty of scrolling on my phone late at night. Dr. Perlmutter explains how important sleep is for the brain to recharge and repair. Now, I’m trying to put my phone down earlier and get to bed on time.
• Stress: I’ve started taking a few deep breaths when things feel overwhelming. It’s not perfect, but even a minute to reset makes a difference.

How Brain Health Affects Productivity

This was the part that hit home for me. When your brain isn’t working well, everything feels harder—work, decisions, even simple conversations.

I’ve had those foggy days where I can’t focus no matter what, and they’re frustrating.

The book explains how a healthy brain leads to better focus, more energy, and clearer thinking.

I’ve noticed that even the small changes I’ve made—like eating better and sleeping more—are helping me feel less stressed and more productive.

Final Thoughts

Reading The Better Brain Book was a reminder that taking care of my brain doesn’t have to be complicated. Little steps—better food, more sleep, managing stress—can add up to big results over time.