5 things you must do for your brain in your 30s

Diet diversity

Dr Shivakumar H R, consultant neurologist, SS SPARSH Hospital, RR Nagar, Bangalore, said that the brain thrives on nutrients like omega 3 fatty acids, magnesium, coenzyme Q and vitamin D, which are often lacking in modern diets.

“These nutrients don’t just support memory but also play a vital role in regulating mood and managing stress. Without them, people are more prone to anxiety, brain fog, and forgetfulness,” said Dr Shivakumar.

Mindful detox

At the same time, our brains are constantly overstimulated by work screens and the demands of daily life.

“Without moments of quiet, the brain doesn’t get a chance to reset. That’s why practices like mindful unplugging from digital devices and spending time in silence are becoming essential, not optional,” said Dr Shivakumar.

Physical, mental and emotional fitness

Hormonal changes also begin during reproductive age and perimenopause and can influence memory, mood, and concentration.

Do you have omega 3? (Photo: Getty Images/Thinkstock)

“Regular exercise and strength training will help to buffer these effects by improving circulation to the brain and stabilising hormone levels,” said Dr Shivakumar. Dr Makhija agreed and shared that physical activity doesn’t just sculpt your body but also boosts mood, improves memory, and encourages new brain cell growth.

Mental fitness is equally important, and habits like journaling, yoga, and meditation can help build emotional resilience and clarity. Dr Makhija said one should aim to manage their stress, as chronic stress impairs memory and shrinks your brain. “Make mindfulness, journaling, or even therapy part of your routine,” said Dr Makhija.

Sleep

One should get “serious about sleep“. “Deep rest is when your brain detoxifies, consolidates memories, and resets. Don’t wear sleeplessness as a badge of honour. Your 30s are the perfect time to lay a strong cognitive foundation for the decades ahead,” said Dr Makhija.

Embrace social bonds 

Lastly, social connections activate brain circuits linked to happiness and bonding. “As we age, staying socially engaged will help us to overcome loneliness, mental stress, and even memory loss,” said Dr Shivakumar.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.