As the new year unfolds, a leading neurologist has pinpointed three critical lifestyle adjustments that could significantly bolster brain health and help stave off cognitive decline. Doctor Baibing Chen, sharing his expertise on social media platform TikTok, insists these resolutions are vital for everyone in 2026.
Priority Number One: Master Your Sleep
Dr Chen's foremost recommendation is to prioritise and fix your sleep patterns. He criticises modern culture for often celebrating overwork at the expense of proper rest, arguing that quality sleep is arguably the single most important factor for a healthy brain.
Many people mistakenly believe poor sleep is merely a symptom of stress, anxiety, or pain, he explains. While this can be true, Dr Chen emphasises that the relationship works both ways, creating a damaging cycle where sleep deprivation exacerbates these very problems.
His solution is not to turn to more medications or supplements. Instead, he advocates for establishing a solid, consistent routine and impeccable sleep hygiene. This foundational change, he states, should be the number one priority for the year ahead.
The Power of a Predictable Daily Routine
The second pillar for a healthier mind is building a consistent daily structure. Dr Chen notes that the human brain thrives on predictability, and individuals with established routines typically experience lower levels of anxiety and depression.
From a neurological perspective, he has observed that routines can also reduce the frequency of migraines and assist in managing chronic pain. This involves regular wake-up times each day, scheduled meals, consistent physical movement, and establishing calming wind-down signals every evening to soothe the nervous system.
The Surprising Brain Benefits of Dance
Dr Chen's third and perhaps most engaging recommendation is to incorporate dancing into your life. He describes it as one of the best holistic activities for both body and brain, as it uniquely combines movement, balance, coordination, memory, rhythm, and social connection.
He cites a landmark 2003 study published in the New England Journal of Medicine, which found that, among all physical activities examined, dancing was the only one associated with a reduced risk of dementia.
While dancing alone in the kitchen or shower is beneficial, Dr Chen suggests that learning new choreographies can be even more powerful, as it challenges more areas of the brain. He encourages people to sign up for a community dance class or, for those too busy, to utilise online tutorials, calling this one of the internet's best offerings for brain health.
By focusing on these three areas—sleep, routine, and dance—individuals can take proactive, evidence-based steps towards maintaining cognitive function and protecting their long-term brain health throughout 2026 and beyond.
