In our stressful world, where we seem to be surrounded by chaos and conflict, we can take comfort in the wisdom of Richard Sima, an accomplished neuroscientist turned science journalist, who provides seven brain tips for a healthier, happier life covid (“7 recommendations for a healthier and happier mind,” the Washington Post, 2 January 2024).. 

1. Stop and listen to the birds.  The evidence behind brain science shows that interaction with nature directly correlates with improved health.  One of the reasons Sima highlights the benefits of bird bonding in particular, is because they are ubiquitous and provide a direct connection to nature.  Even listening to a short audio clip of birdsong has been proven to reduce anxiety, depression, and paranoia in study participants.
2. Take care of your teeth and gyms.  According to Sima, studies suggest that oral health has a direct correlation to our mental health.  In particular, while continued research is needed, good oral health practices suggest a reduction to the risk of dementia. 
3. Channel your inner Betty White.  Our exemplary “SuperAgers,” including Betty White, have shown us that exercising, a fiber-rich diet, being socially connected, and doing “hard things” can help keep us healthy and happy.  “SuperAgers” are the “Betty Whites of the world,” according to Emily Rogalski, a cognitive neuroscientist at Northwestern University’s Feinbert School of Medicine.  Rogalski’s research team determined that people older than 80 had memory as good as those who were more than 20 to 30 years younger, thanks to their lifestyle choices, which includes food, exercise, social connections, and taking on new challenges, which can positively impact our mental health span and our overall happiness levels.
4. Do a five-minute breathing exercise.  Research shows that breathwork allows us to slow down our breathing, creating positive conditions for our mood as well as for our physical state.  To incorporate this tip, take five minutes a day to first slowly inhale through the nose to expand the lungs and then inhale a second time to fill the lungs more completely.  Then, slowly and fully exhale the breath from your mouth.  According to recent studies, these types of breathing exercises can be even more impactful to mental health than mindful meditation. 
5. Take steps to reduce inflammation.  Inflammatory agents in the blood can cause inflammation in the brain, negatively impacting neural circuits.  In addition, those of us who are at risk of depression may experience triggers from inflammation.  To remediate this risk, eat plenty of vegetables, reduce carb intake, get regular exercise, and talk to your doctor if you’re having trouble sleeping, since disturbed sleep increases the risk of inflammation and depression.
6. Hugh or hold hands.  Sima reminds us that social touch is so important for our well-being, that we have specific cells in our skin to help our bodies detect it.  Social touch is essential to our well-being, reducing pain, remediating stress, and helping us bond with each other.
7. Let your mind wander.  Recent studies, including one from psychologists from the University of California San Digo, indicate that we are the most creative when we are dreaming in REM sleep, in the shower, on a walk, or lying bed.  Wherever you are, let your mind wander and embrace your creative spirit.