Ever feel like your brain is constantly buzzing with information? Our brain is the body’s most vital asset, a powerhouse that’s always active, absorbing, and adapting. From learning and remembering to making decisions and solving problems, the brain tackles a constant enormous stream of information every single day.
Taking up only about 2% of our body mass, our brain consumes nearly 20% of the body’s energy, proof of just how metabolically active and demanding it is. According to Dr. Vipada Sae-Lao, Nutrition Education and Training Lead – Asia Pacific at Herbalife, our fast-paced lives have most of us continuously juggling between different roles and tasks, and so it’s not surprising that our brains have been compared to a supercomputer, capable of remarkable speed and accuracy in interpreting the environment.
Dr. Sae-Lao also highlighted occasions where we find ourselves stopping mid-sentence, searching for the right words to say or trying to remember where we have left our keys? These occasional lapses are part of how our brain works naturally and manages different tasks. As we grow older though, such experiences may become more frequent, because of the evolving needs of our nervous system.
The Global Burden of Disease Study (1990-2021) highlights a rise across Asia in brain related disorders like stroke, migraine and Alzheimer’s disease. Looking at Malaysia specifically, around 8.5% of older adults or roughly 260,000 of the population are living with dementia. This figure is projected to rise, reaching between 637,500 and 825,000 by 2050, representing a 312% increase. This growing incidence is causing more disability and deaths, making it the second most significant health concern in Asia, after cardiovascular disease.
Furthermore, the burden of mental illness in Malaysia is both significant and on the rise. According to the Ministry of Health (MOH), more than 40% of Malaysians are expected to experience at least one mental health condition in their lifetime. Mental health disorders account for up to 37% of the country’s total disability burden. Findings from the National Health and Morbidity Survey (NHMS) 2015 showed that 29.2% of Malaysians aged 16 and above are living with mental health problems, meaning nearly three in ten individuals are affected.
Genetics, environmental exposures, and lifestyle habits all interact to affect brain vitality, as do age-related changes. As the population across Asia continues to age, prioritising prevention and proactive care becomes essential to support overall cognitive well-being. The good news is, research shows that our brain has the ability to learn and adapt even throughout the ageing process, making it possible to successfully navigate new tasks and challenges.
So, in conjunction with World Mental Health Day, try these five practical and effective steps to help slow cognitive ageing, improve mental flexibility, and ensure your brain is firing on all cylinders.
Brain vitality begins on your plate
Dr. Vipada Sae-Lao shared, “As a nutritionist, I’ve learned that the well-known phrase ‘you are what you eat’, actually translates to — ‘you feel and think what you eat’”. She explained that essential nutrients from a healthy diet supplements mental performance and emotional wellbeing, while protecting the nervous system that connects the brain to the rest of the body. An anti-inflammatory diet supports brain health.
Movement powers cognition
According to the Malaysian Dietary Guidelines, adults are recommended to engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week, for optimal brain health and improved overall wellness. Regular movement has been shown to support cognitive function, improve mood, reduce stress, and lower the risk of cognitive decline as we age.
Give your brain a workout
The brain thrives on challenges that stimulate cognitive functioning. Reading, playing board games, solving word puzzles, learning a new skill or language, can support brain health and reduce age-related weakening.
Clean habits, clearer mind
Limit exposure to environmental pollutants like smoke, mould, and smog. Preserve mental wellbeing by limiting overstimulation from screens and messy surroundings. Stay away from addictions like smoking, excess alcohol consumption, or any other substance dependence, as they are known to negatively impact brain health.
Form meaningful social connections
Research has proven that wholesome social networks can lift mood, protect memory, and support long-term brain health. Strong and reliable social interactions play a vital role in providing emotional support and encouraging mind resilience. Spending quality time on a regular basis with friends and family can improve memory and slow down brain ageing.